Beta Carotene: Benefits, Uses & Impact on Skin, Hair & Overall Health

“We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture – imagine this – where our kids ask for healthy options instead of resisting them.”- Michelle Obama.

The First Lady of the United States is creating a food revolution. She is propagating healthy and nutritious eating habits. It is widely recognized that you are what you eat. Nutritious food promotes mental and physical health. One of the most important nutrients for the body is beta carotene which is known for its vision boosting power. There are many other benefits of consuming beta carotene.

What is Beta Carotene?

Carotenoids are naturally occurring pigments found in plants which are responsible for imparting vibrant colors to fruits and vegetables. They are abundant in nature. It is estimated that there are 500 different carotenoids, including beta carotene, alpha carotene, lutein, cryptoxanthin and zeaxanthin, distributed throughout the plant and algae world.

• Beta Carotene is a derivation of the Latin name for carrot, as this compound was first derived from the carrot roots.
• It is an organic compound which is chemically classified as a hydrocarbon and specifically as a terpenoid.
• It is a strongly colored pigment that imparts the yellow and orange fruits and vegetables their rich hues. Once ingested, it gets converted into vitamin A (retinol) which performs several biological functions within the body. Vitamin A also acts as an antioxidant that protects cells from the damaging effects of harmful free radicals.
• Beta carotene and several other carotenoids are also known as “provitamin A” because they act as precursors to the production of vitamin A in the body.
• Other carotenoids like lycopene, lutein and zeaxanthin cannot be converted into vitamin A.
• About 50% of vitamin A in a vegetarian diet is provided by beta carotene and other carotenoids. Beta-carotene is also produced synthetically or from palm oil, algae and fungi.
• Vitamin A is involved in the formation of glycoproteins. It is essential for vision and is subsequently converted to retinoic acid which is used for processes such as growth and cell differentiation.

Nutritional Value of Beta Carotene:

When ingested into the body, beta carotene is converted to vitamin A (retinol) in the small intestines of the mammals by beta-carotene 15 and 15 monooxygenase, an enzyme. Excess retinol is stored in the liver and synthesized into active vitamin A in times of need.

It is one of the most common forms of carotene, is fat soluble but not water soluble. To ensure its proper absorption, 3 to 5 grams of fat should be consumed. Carotenoids suspended in oil are more absorbable than those in water and food. According to the National Institutes of Health, the recommended intake of beta-carotene is 3000 international units (IU) and 2310 IU for adult males and females respectively.

Similarly, it recommends a dosage of 1650 IU for infants of 7-12 months of age, 1000 IU for children aged 1-3 years, 1320 IU for children aged 4-8 years and 2000 IU for children aged 9-13 years. Instead of consuming isolated beta-carotene supplements, it is often recommended to consume 15000 IU of mixed carotenoids per day for adults and children over the age of 13 years.

Carotenoid facilitates communication between cells by improving the expression of a gene that codes for connexin proteins. These proteins form pores or gap functions among cell membranes, thus allowing the cells to communicate through the exchange of small molecules.

Health Benefits of Beta Carotene:

The primary beta carotene benefits can be attributed to the fact that it is involved in the formation of vitamin A which is vital for maintaining healthy mucus membranes and skin. Some of its health benefits are as follows.

1. Cardiovascular Health:

Taking a diet rich in beta carotene reduces the risk of cardiovascular diseases to a significant extent. Beta carotene works with vitamin E to reduce the oxidation of LDL cholesterol, thus lowering the risk of atherosclerosis and coronary heart disease.

2. Prevents Cancer:

Beta carotene helps fight cancer through its antioxidant capacity. Besides, it helps to keep your cells in proper communication, thus preventing the growth of cancer cells. Hence, dietary intake of beta carotene rich foods lowers the risk of breast, colon, oral cavity, and lung cancers.

3. Good for Brain:

Research has proven that consumption of betacarotene is beneficial for your brain as it significantly delays cognitive ageing. Moreover, it can fight oxidative stress that can damage brain cells over time, thus reducing the risk of dementia.

4. Treatment of Respiratory Ailments:

High intake of beta carotene foods helps increase lung capacity and relieve respiratory ailments, thus preventing breathing disorders like asthma, bronchitis and emphysema.

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