The benefits of beta-carotene

What are the benefits of beta-carotene? And how can you squeeze more of it into your diet? Read on to find out!

Beta-carotene is a plant pigment that gives vegetables like carrots and sweet potatoes their orange colour. (It also combines with other pigments to give some green and red vegetables their hue). It belongs to a large class of antioxidant plant compounds known as carotenoids. Mom may not have realized it when she told you to eat carrots for your eyesight, but carrots are an excellent source of beta-carotene. This powerful antioxidant is particularly strong at protecting the eyes, boosting the immune system, and fending off cancer.

• Acne
• Cancer, especially lung cancer
• Cataracts
• Gum disease
• Inflammatory bowel disease
• Lupus
• Psoriasis
• Ulcers
• Upper respiratory infections

Some research suggests that low levels of vitamins A and E may be a risk factor for lupus. Animals deficient in vitamin A seem to have more severe lupus symptoms. Although the research remains mixed, in a few small studies, supplementing with vitamin E and beta-carotene (a vitamin A precursor) seemed to relieve the rashes associated with lupus. The studies used 50 milligrams of beta-carotene three times a day for a total of 150 milligrams of beta-carotene a day, along with 800 milligrams of mixed tocopherols (vitamin E), and 70 micrograms a day of selenium. Talk to your doctor before you decide to take any supplements other than a multivitamin.

Beta-carotene turns into vitamin A in the body. This vitamin prevents night blindness, maintains the skin and cells that line the respiratory and gastrointestinal tracts, and helps the female reproductive system function well. It's particularly good at protecting the eyes from free-radical damage that can lead to cataracts and at strengthening resistance to infections, including sore throats, colds, flu, and bronchitis. It may also combat cold sores and shingles (caused by a herpes virus), warts (a viral skin infection), eye infections, and vaginal yeast infections. The therapeutic effects of vitamin A extend to the lining of the digestive tract, where it helps fight inflammatory bowel disease and ulcers.

• Some vegetables, such as carrots, actually contain more beta-carotene after you cook them.
• Steam, stir-fry, or microwave vegetables instead of boiling them to help preserve nutrients, including beta-carotene.
• If you're a smoker, you need extra beta-carotene. Consider taking a daily multivitamin to make sure that you're getting enough. Don't take an individual beta-carotene supplement.

• Carrot juice, canned
• Pumpkin, canned
• Sweet potato, baked, with skin
• Spinach
• Carrots
• Collard greens
• Kale
• Turnip greens
• Carrots, raw
• Pumpkin pie
• Winter squash
• Cantaloupe
• Broccoli