Carotenoids: what they are and in what foods they can be found

Carotenoids are pigments naturally present in roots, leaves, seeds, fruits and flowers, which can also be found, although to a lesser extent, in foods of animal origin, such as eggs, meat and fish. The most important carotenoids for the body and most abundant in the diet are lycopene, beta-carotene, lutein and zeaxanthin, which need to be ingested, because the body is unable to produce them.

These substances have an antioxidant, photo-protective action and interact with other antioxidants, boosting the immune system and protecting cells from oxidative damage.

As carotenoids are not free in food, but associated with proteins, fibers and polysaccharides, for absorption to occur, their release is necessary, which can occur during the body's own processes, such as chewing or hydrolysis in the stomach, but also during preparation, hence the importance of how the food is cooked. In addition, most carotenoids are fat-soluble, hence their absorption is enhanced if associated with fats, such as olive oil, for example.

1. Beta-carotene

Beta-carotene is a substance that gives orange and red color to fruits and vegetables, being the most abundant in food. A part of this carotenoid is converted to retinol, a very important vitamin for the proper functioning of the body.

Beta-carotene has anti-oxidant properties, which prevent DNA damage from occurring, and which reduce the risk of some types of cancer.

In addition, this carotenoid also has a photo protective action when the skin is exposed to the sun, due to its participation in chemical reactions in the epidermis, blocking the sun's rays and anti-oxidants, also delaying the appearance of solar erythema.

Beta carotene foods

Some foods that are rich in beta-carotene are carrots, squash, spinach, kale, green turnip, cantaloupe melon and buriti. See a complete list of foods rich in beta-carotene.

A good way to increase the absorption of beta-carotene from food is to ingest the carrot or pumpkin after cooking, since they have a much higher bioavailability, being better absorbed and in greater quantity.

2. Lycopene

Lycopene is a carotenoid also with antioxidant action, responsible for the red coloring of food. This substance also protects against erythema induced by UV rays and reduces enzymes that degrade collagen, elastin and mitochondrial DNA, contributing to the maintenance of healthy skin and delaying aging.

In addition, it also helps to prevent some types of cancer and improves vascular function, thus preventing the development of cardiovascular diseases. Learn more about the benefits of lycopene.

Lycopene foods

Some foods that contain lycopene are tomatoes, red guava, papaya, cherry and seaweed.

The heat processing of some of these foods improves their absorption. In addition, in the case of tomatoes, if it is processed by heat and added an oil, such as olive oil, for example, its absorption can increase by about 2 to 3 times, compared to fresh tomato juice.

3. Lutein and Zeaxanthin

Lutein is a carotenoid present in great abundance in the retina, in the eye, protecting it from photo-oxidative damage and preventing the development of visual disorders. This carotenoid has beneficial effects in the prevention and progression of macular degeneration caused by aging, which is a major cause of blindness in people over the age of 65.

In addition, lutein also contributes to the prevention of some types of cancer. Learn more about lutein.