To increase the health of your body, you should include fruits, vegetables and whole grains in your diet. It is best to reduce the amount and quality of the food you eat. Nutritional foods can increase physical and mental health. One of the most important nutrients for the body is beta-carotene, which is known for its amazing properties in increasing visual health. Beta-carotene has several health benefits; That's why we decided to introduce you to this combination in today's article by BingMag. In this article, we will introduce beta-carotene, its properties and its food sources. Stay with us until the end of the article.
What is beta-carotene?
Carotenoids are natural pigments found in plants that color fruits and vegetables. These compounds are found in abundance in nature. It is estimated that there are 500 types of carotenoids, including lutein, beta-carotene, cryptoxanthin and zeaxanthin. Here are some tips about beta-carotene.
- Beta-carotene is a powerful pigment that gives fruits and vegetables a yellow and orange color. This compound is converted into vitamin A (retinol) in the body, which performs biological functions in the body. Vitamin A also acts as an antioxidant and protects cells from harmful free radical damage.
- Other carotenoids such as lycopene, lutein and zeaxanthin cannot be converted to vitamin A.
- Percentage of vitamin A in the plant-based diet is supplied by beta-carotene and other carotenoids. Beta-carotene is also produced artificially.
- Beta-carotene and several other carotenoids are known as pro-vitamin A because they act as a precursor to the production of vitamin A in the body.
Recommended intake of beta-carotene
Beta-carotene is converted to vitamin A (retinol) in the small intestine. Excess retinol is stored in the liver and synthesized when active vitamin A is needed. Beta-carotene is one of the most common types of carotene and is soluble in fat, not water. The carotenoids in oil are more absorbable than the carotenoids in water and food.
According to the National Health Association, the recommended beta-carotene intake is 3,000 international units for adult men and 2,310 international units for adult women. Is. This amount is 1650 international units for 7 to 12 month old infants, 1000 international units for 1 to 3 year old children, 1320 international units for 4 to 8 year old children and 2000 international units for children between 9 and 13 years old. Carotenoids facilitate intercellular communication.
Beta-carotene properties of the body for health
As mentioned above, beta-carotene is converted to vitamin A in the body. This vitamin has several benefits for the body and is vital for maintaining the health of mucous membranes and skin. Here are some of the properties of beta-carotene for the body.
Reduces the risk of cardiovascular diseaseFollowing a diet high in beta-carotene significantly reduces the risk of cardiovascular disease. Beta-carotene along with vitamin E reduces the risk of oxidation of bad cholesterol, or LDL, thereby reducing the risk of coronary heart disease and atherosclerosis.
2. Prevents cancer
Beta-carotene helps fight cancer due to its antioxidant properties. In addition, it prevents the growth of cancer cells. Eating foods rich in beta-carotene reduces the risk of breast, colon and lung cancers.
3. It is good for the brain
Research has shown that taking beta-carotene is good for the brain because it significantly delays cognitive aging. In addition, the mentioned compound can fight oxidative stress. Oxidative stress can damage brain cells over time. Beta-carotene reduces the risk of dementia by fighting oxidative stress.
Treats respiratory diseases
Consumption of foods containing beta-carotene increases lung capacity and relieves diseases Helps with breathing and thus prevents respiratory problems such as asthma, bronchitis and emphysema.
5. Prevents Diabetes
Various studies have found that people who have enough beta-carotene in their bodies are less likely to develop diabetes and impaired oral glucose tolerance.
It is useful in preventing jaundice
Another property of beta-carotene is the prevention of jaundice. Age-related macular degeneration is an eye disease in which the macula of the eye, which is responsible for central vision, begins to break down. Getting enough beta-carotene (15 mg) along with other nutrients can slow the progression of age-related macular degeneration.
Prevents Rheumatoid Arthritis
Beta-carotene and vitamin C deficiencies are among the risk factors for rheumatoid arthritis. Adequate beta-carotene is essential to prevent the disease.
Strengthens the immune system
Beta-carotene strengthens the immune system by activating the thymus gland. The thymus gland enables the body's immune system to fight infections and viruses, thereby killing cancer cells before they spread.
Properties of beta-carotene for the skin Maintaining healthy
skin is vital. The body converts beta-carotene to vitamin A as much
as it needs. Too much of this vitamin can lead to poisoning. In the
following, we will discuss the properties of this pigment for the
9. Brightens the skin
Beta-carotene prevents premature aging of the skin by acting as an antioxidant. Antioxidants are compounds that reduce oxygen damage due to the sun's ultraviolet rays, pollution and other dangerous environmental factors. Consumption of beta-carotene in the required amount leads to radiance of the skin and thus makes the skin attractive and beautiful. However, you should not over-consume beta-carotene, as it causes yellowing of the palms, soles of the feet, nose and even the whites of the eyes.
Reduces sun sensitivity
High doses of beta-carotene reduce skin sensitivity to the sun. This pigment can also increase the effectiveness of sunscreen. Consumption of approximately 90 to 180 mg of beta-carotene can reduce sunburn. Take supplements or foods containing beta-carotene to increase the effectiveness of the sunscreen you use.
Treats white spot in the mouth (leukoplakia)
Luplakia is a complication that causes white spots in the mouth. One of the causes of this complication is smoking for a long time. Taking beta-carotene reduces the symptoms and the possibility of developing this complication. It is recommended to consult a doctor before taking beta-carotene supplement to treat the mentioned complication.
12. Treats Scleroderma
Scleroderma is a connective tissue disorder in which the skin becomes thick and firm. This complication is caused by low levels of beta-carotene in the blood. Beta-carotene supplementation is believed to be beneficial for people with scleroderma. However, researchers are still researching this area. It is best to consult your doctor before taking a beta-carotene supplement to make sure you do not have any problems taking it.
13. Helps treat skin diseases
Beta-carotene is effective in treating various skin problems including dry skin, eczema and psoriasis. Vitamin A is a powerful antioxidant and is involved in the growth and repair of body tissues, and therefore protects the skin against damage. When you take vitamin A topically, your wounds will heal and the age spots on your skin will disappear. It also removes cuts, wounds and lesions. Properties of beta-carotene for hair Vitamin A is essential for the growth of all cells, including hair cells. Taking beta-carotene can help you get rid of various hair problems. However, be aware that high doses of vitamin A can lead to hair loss. Instead of taking vitamin A supplements, it is best to eat foods that contain beta-carotene. Beta-carotene is good for hair for a variety of reasons, two of which are outlined below.
Prevents dandruff and other hair problems
Vitamin A deficiency can lead to dullness and dry hair and scalp, leading to dandruff. Eating foods rich in beta-carotene helps prevent these complications.
Stimulates hair growth
Women often experience thinning hair due to poor diet. If you suffer from hair loss, we recommend that you take the recommended amount of beta-carotene per day to stop hair loss and stimulate hair growth.
Foods rich in beta-carotene
Now that you are familiar with the amazing properties of beta-carotene for skin, hair and body, it is time to get to know the sources of this pigment and identify them. Add to your diet. Beta-carotene is abundant in fruits and vegetables that are green, yellow, or orange in color. Some fruits, vegetables, herbs, or nuts contain the highest levels of beta-carotene, which we have introduced below.> Carrots: 8228 micrograms
- Apricot: 1094 micrograms
- Cantaloupe: 2020 micrograms
- Guava: 374 micrograms
- Mango: 445 micrograms
- Plum : 190 micrograms
- Watermelon: 303 micrograms
- Basil: 3142 micrograms
- Coriander: 3930 Micrograms
- Parsley: 5054 micrograms
- Thyme: 2264 micrograms
Nuts and nuts
- Pistachio: 332 Micrograms
- Walnuts: 12 micrograms
In today's article by BingMag Meg, we talked about beta-carotene. This pigment is found in fruits and vegetables in green, yellow and orange. Food sources of beta-carotene include mango, apricot, sweet potato, thyme, parsley, spinach, cabbage, and others. Beta-carotene has many health benefits. Stimulating hair growth, preventing dandruff, reducing skin sensitivity to sunlight, brightening the skin, preventing age-related macular degeneration and reducing the risk of heart disease are some of the properties of beta-carotene. Now that you know the health benefits of beta-carotene, be sure to add the foods it contains to your diet.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: style craze