β-Carotene: Dietary Sources and Benefits

Description of β-Carotene

β-Carotene is a plant pigment that gives red, orange and yellow vegetables their vibrant colours. It is considered a Vitamin A carotenoid, and the body converts β-Carotene to Vitamin A (retinol) - β-Carotene is a precursor to Vitamin A. We need vitamin A for healthy skin and mucous membranes, the immune system, and good eye health and vision. Additionally, β-Carotene has powerful antioxidant properties.

Dietary Sources of β-Carotene

β-Carotene is found in richer sources, mostly in brightly coloured fruits and vegetables such as carrots, spinach, kale, tomatoes, sweet potatoes, broccoli, onions, peppers, cantaloupe and apricots. In general, the darker the colour of the fruit or vegetable, the more beta-carotene it has.

Benefits of β-Carotene

Eye health

Diets rich in carotenoids like beta carotene may help promote eye health and protect against diseases that affect the eyes including age-related macular degeneration (AMD), a disease that causes vision loss. Research has shown that having high blood levels of carotenoids — including beta carotene — may reduce the risk of developing advanced age-related macular degeneration by as much as 35 percent.

Lung health

Research into the effect of beta carotene on lung health is mixed. Vitamin A, which the body creates from beta carotene, helpsTrusted Source the lungs work properly. In addition, people who eat plenty of food that contains beta carotene might have a lower risk for certain kinds of cancer, including lung cancer. A 2017 study of more than 2,500 people suggested that eating fruits and vegetables rich in carotenoids, such as beta carotene, had a protective effect against lung cancer. That said, studies have not shown that supplements have the same effect as eating fresh vegetables. In fact, taking beta carotene supplements might actually increase the risk of developing lung cancer for people who smoke.

Good skin health

Beta carotene may also help boost your skin’s health. Again, this is likely due to its antioxidant effects. A 2012 review reports that getting plenty of antioxidant micronutrients, including beta carotene, can increase the skin’s defenses against UV radiation and helps maintain skin health and appearance.

Better cognitive function

Beta carotene may improve your cognitive function, according to some studies, due to its antioxidant effects. A 2018 Cochrane review that included eight studies that focused on antioxidants, including beta carotene, found small benefits associated with beta carotene supplementation on cognitive function and memory. Keep in mind that the cognitive benefits related to beta carotene were only associated with long-term supplementation over an average of 18 years. That said, the researchers didn’t find a significant effect in the short term, and they concluded that more research is needed.