What is beta carotene. Beta-carotene in cosmetics: principle of action. Not only carrots - where to find beta-carotene
Beta-carotene is present both in natural products and is synthesized artificially. In plants, this pigment is produced by photosynthesis. Products enriched with this provitamin have a characteristic color.
It is an orange-yellow pigment found in plants and animal foods. Entering the body, it is splitting synthesized into vitamin A - a powerful antioxidant. A diet enriched with beta-carotene is beneficial for health.
Uncontrolled use of dietary supplements containing a substance can provoke the risk of heart disease. Therefore, the decision to replenish carotene deficiency with artificial preparations can only be made by specialists after studying the results of the examination.
Carotenoids are produced by plants and fungi, bacteria and algae.
The presence of a substance in a particular plant is easy to determine by its color. Orange, purple, yellow vegetables and fruits are enriched with carotene.
The content of vitamin A was also found in grasses and tree leaves. In autumn, the chlorophyll that is part of the plants is destroyed, and they turn yellow, since only this pigment remains.
Beta-carotene is a substance that is also used as a dye (food additive). Encoding (international) - E160a. By the method of microbiological synthesis, it is extracted from carrots and pumpkins. Chemical analogues have also been developed, but they have not found wide application because they are poorly absorbed.
The produced carotene is mainly of natural origin, because it is extracted from plant components.
Properties of provitamin A
The impact of beta carotene on the human body is manifested as follows:
Daily intake for women, men, children
Table:
Age | Men | Women |
from 1 year to 8 years | 700 mcg | 650 mcg |
From 9 to 18 years old | 2500 mcg | 2000 mcg |
from 19 years old | 5000 mcg | 4500 mcg |
Beta-carotene is such a substance, the need for which increases with physical exertion, sports, during pregnancy and lactation. It is more expedient to eat not pure vitamin A, it can contribute to hypervitaminosis, but beta-carotene containing it.
Why does the body need a substance and how does it affect health?
Beta carotene destroys free radicals, increases resistance to stress, strengthens the immune system, protects against radiation, electromagnetic radiation and chemical poisoning.
Its presence in the body is required:
Reasons for the lack of a substance
The risk of developing hypovitaminosis provokes the predominance of starchy foods in the food consumed simultaneously with semi-finished meat products:
- pasta;
- potatoes (in any form);
- bakery products;
- cereals;
- cheap shop stuffing;
- sausages and sausages.
Beta-carotene is also devoid of salted, pickled and pickled vegetables.
Deficiency symptoms
Beta-carotene is such a substance, the lack of which is manifested by the following symptoms:
Indications and contraindications for use
Pro-vitamin A will strengthen nails and hair, enhance their growth and appearance, eliminate dry skin and dandruff. The use of the drug eliminates redness of the eyelids and dry mucous membranes. It can improve overall well-being, mood, reduce drowsiness and provide a burst of energy.
Beta-carotene is a substance that in a reasonable amount is not capable of harming the human body. But if you abuse it regularly, the development of carotenemia (yellowing of the skin) is not excluded. Refusal to use it usually returns the natural color of the skin, if the color does not return to normal, you need to visit a doctor. Isolated cases of provitamin intolerance are known.
How to make up for the lack of beta-carotene?
Pharmacology produces dietary supplements, medicines containing vitamin A directly in its pure form and complex preparations in which it is included. Regular use of such drugs causes the accumulation of the substance and its presence in the body for a long period. An overdose of provitamin can lead to undesirable consequences.
Beta-carotene, getting into the body, breaks down, forming vitamin A of a special form (organic). The body itself does not have the ability to accumulate it. A person can provide himself with the necessary amount of vitamin only by eating a balanced diet containing provitamin daily. The lack of a substance makes the body weakened.
Deficiency can be replenished by enriching the daily diet with foods with a high content of provitamin or by using medicines and dietary supplements.
The natural intake of the substance will increase due to:
- the use of fresh vegetables, fruits;
- enrichment of the daily menu with protein foods, foods containing omega acids (the assimilation of beta carotene occurs with the participation of fats);
- stabilization of metabolic processes;
- elimination of diseases of the gastrointestinal tract, pancreas and kidneys.
Foods Containing Beta Carotene
List of sources:
- carrot;
- parsley;
- sorrel;
- sea buckthorn;
- wild garlic and spinach;
- celery;
- apricots and melon.
Carrots are the most accessible vegetable in terms of saturation with provitamin. The content of the substance is the difference in vegetable varieties. However, this is not the most enriched product.
The list of rivals of this vegetable:
The presence of beta-carotene in vegetables, fruits, herbs depends on the season, maturity, processing method and cooking method.
Names of drugs, vitamin complexes, prices
Name of the drug | Cost, rub.) |
Vitrum | 480 |
beta carotene | 750 |
Solgar | 1150 |
Source Naturals | 980 |
Now Foods | 1600 |
Jarrow Formulas CarotenALL | 900 |
country life | 2250 |
natural factors | 700 |
Carotolin | 350 |
Cyclocar | 1350 |
Vitrum: description, instructions for use
This drug, in addition to beta-carotene, includes a vitamin and mineral complex. Regular use of the product enhances the protective functions of the body, improves tissue oxygenation and metabolism, increases the rate of metabolic processes and the elimination of toxins.
This action provides stress resistance during increased psycho-emotional stress, eliminates the adverse effects of alcohol, nicotine, and chemical compounds. The vitamin complex catalyzes biochemical reactions, accelerates the formation of enzymes and puts the hormone balance in order.
Vitrum is approved for use by children from 12 years of age and adults.
Compensation of the daily amount of provitamin required by the body is achieved by using 1 tablet per day. Reception is carried out after eating. The tablet is swallowed and washed down with a glass of warm water. The remedy is contraindicated in persons who have individual intolerance to the components that make up the drug and with hypervitaminosis.
beta carotene
The drug is available in the following forms:
- tablets with a concentration of 0.4 mg;
- dragees with a concentration of 2.5 mg;
- capsules with a concentration of 10 mg.
The dose and period of treatment with the drug is determined by the doctor. Usually, for prevention, patients from 4 years of age are prescribed from 0.01 mg to 0.03 mg once a day. Beta-carotene is taken with or after meals. The recommended dose for expectant mothers and during lactation is 0.01 mg. Simultaneous administration of the drug and other vitamin complexes can cause an overdose of provitamin A.
Solgar
Solgar has launched the production of beta-carotene from vegetable raw materials (seaweed extract). The tablet form differs in that it does not include flavors, preservatives, sweeteners, yeast and gluten components. Due to this, the drug is safe for diabetics, allergy sufferers and is acceptable for vegetarians.
The dietary supplement contains provitamin A in an amount corresponding to the required daily allowance for an adult. If necessary, the tablet can be divided for children from 3 years of age to 12 years of age. Zinc contributes to the absorption of carotene by the body.
Another difference between Solgar's dietary supplements and other similar supplements is the presence of zinc. A mineral is added to the tablet in 18 percent of the required daily norm for an adult. The recommended dose is 1 tablet per day. Reception of means is carried out during food. Supporting the body with an additive is relevant in winter and during seasonal viral diseases.
Source Naturals
Since 1982, the American company Source Naturals has been creating vitamin complexes. In 2010, the brand included about 600 types of products.
The preparation of this company containing beta-carotene (Active A) includes:
- 15,000 IU beta-carotene;
- 23 mg calcium.
Stearic acid, colloidal dioxide, willulose (modified and microcrystalline), calcium phosphate - tablet shaping agents.
1 package contains 120 tablets. One-time daily intake involves the use of 1 tablet.
Now Foods
- 25000 IU - beta-carotene;
- 5 IU - vitamin E;
- 10 mg - lecithin.
The difference between the remedy and its analogues lies in the selective synthesis of vitamin A. The process starts only in case of a lack of a substance in the body. Therefore, the drug is not capable of causing an overdose.
Prevention of immunodeficiency in adults is carried out by taking 1 capsule every 2 or 3 days during a meal. The therapeutic effect is achieved by taking capsules daily for 2-3 weeks.
Jarrow Formulas CarotenALL
The composition of the drug is 7 carotenoids. The complex of provitamins is able to protect eyesight, acts prophylactically on the cardiovascular system and prostate. All components are synthesized from the pulp of the fruits of the palm tree.
The action of the drug is aimed at:
- maintaining the work of the prostate;
- prevention of oxidation of mucous membranes and lipids;
- inhibition of the aging process of body cells.
1 capsule is enriched with 25,000 IU of provitamin A. The drug is taken according to the scheme prescribed by a specialist or 1 pc up to 2 times a day. The course of admission is at least 1 month.
country life
The American pharmaceutical company produces more than 20 types of certified vitamins that meet all international standards. The food supplement is made from natural raw materials, does not contain gluten, complies with GMP requirements and contains 25,000 IU of Pro-Vitamin A.
Additional components: Vitamin E (4ME) and soy lecithin. 100 tablets are packed in a plastic bottle. They have a soft texture to the touch. The daily norm of the supplement is 1 tablet. Reception is carried out during the use of food.
natural factors
Natural Factors produces a preparation containing a complex of carotenoids. It is believed that beta-carotene mix is more beneficial than a preparation consisting of one type of provitamin. The dietary supplement contains beta, alpha and gamma carotenes.
In addition, lutein, lycopene and zeaxatin will be included.
The package consists of 90 gelatin dragees of 25,000 IU beta-carotene each. The daily intake of tablets for an adult should not exceed 1 pc.
Carotolin
The drug is made from rosehip pulp meal. This is an oily solution containing 120 mg of a highly concentrated carotenoid solution. The manufacturer allows only external use of the remedy for injury to the skin and mucous membranes.
The healing effect is manifested due to the stimulation of tissue metabolism. The affected areas are lubricated (make lotions) 1-2 times a day with napkins soaked in oilseed solution.
Cyclocar
The agent is a preparation of beta-carotene, produced for oral administration in several forms: dragee, oilseed solution, tablets and extract.
- with low radiation exposure;
- after X-ray examinations;
- recovery from poisoning with pesticides;
- after treatment with laser procedures;
- occurrence of immunodeficiency.
Cyclocar is also prescribed in the treatment of gastric ulcers, gastritis and bronchitis. The daily intake is from 0.03 to 0.65 g. The duration of treatment is 3-6 months.
Provitamin A deficiency prevention
Prevention of primary hypovitaminosis involves a special diet that includes foods enriched with provitamin A. Beta-carotene, getting into the intestine, undergoes oxidation, after which it becomes ineffective.
So for complete absorption and in order to avoid the destruction of carotene, it is recommended to combine foods enriched with a substance with foods containing zinc and vitamin E. These components will prevent oxidation and activate the absorption of vitamin A present. for 2-3 weeks.
Article formatting: Lozinsky Oleg
Video about Beta-carotene
What is vitamin A and beta-carotene:
We constantly hear that vitamins are good for health, but we rarely think about what exactly. For example, why does the body need beta-carotene? Everyone knows that the substance is responsible for the health of the eyes and the youthfulness of the skin. But maybe provitamin A has other valuable properties? Let's find out.
Why does the body need beta-carotene?
Beta-carotene is a plant pigment that gives vegetables their pleasant orange-red color. In the human body, it plays the role of an antioxidant, protecting cells from free radicals, strengthens the immune system, reduces the risk of infectious and colds, and also acts as an adaptogen.
In addition, the natural substance increases the body's resistance to stress, reduces the risk of strokes and heart attacks, prevents the formation of sclerotic plaques and cleanses blood vessels.
Other benefits of beta-carotene:
- maintains visual acuity, nourishes the cornea, prevents senile changes in eye tissues, fights cataracts and glaucoma;
- stimulates cell division and bone growth;
- maintains the health and youth of the skin, protects from sunlight;
- accelerates the healing of wounds, burns and bedsores;
- ensures the normal functioning of the prostate gland and improves the quality of seminal fluid;
- protects teeth from destruction, and the oral mucosa from aphthous stomatitis;
- It has a beneficial effect on the well-being of the expectant mother, as well as on the growth and development of the baby.
Beta-carotene is also needed when the ambient temperature rises, after undergoing chemotherapy, with frequent X-ray exposure or living in ecologically disadvantaged areas.
Attention. The need for beta-carotene increases dramatically with increased physical or mental stress.
In order for the carotenoid to bring more benefits, it is recommended to take it in combination with other antioxidants - vitamins C and E. These substances enhance the effect of the organic dye and accelerate its breakdown.
Beta-carotene: benefits for women
Plant pigment is essential at all stages of a woman's life. For young girls, the substance will help to cope with acne and pimples, older ladies will get rid of the first wrinkles and lethargy of the skin, and in the postmenopausal period it will protect against uterine fibroids and breast cancer.
In addition to these functions, provitamin A performs a number of other tasks aimed at protecting women's health:
- maintains the reproductive organs and the genitourinary system in working order;
- corrects hormonal balance, fights spontaneous and habitual miscarriages;
- helps to solve the problem of infertility;
- improves complexion, condition of hair, nails and teeth;
- protects against stress, emotional breakdowns and nervous disorders;
- facilitates the course of menopause;
- strengthens bones, protects against osteoporosis and other osteodiseases.
Useful beta-carotene and losing weight ladies. It speeds up the metabolism, makes the body strong and resilient, helping to give it all in training, and also maintains the firmness and elasticity of the skin after losing extra pounds.
To maintain the normal functioning of the body, women need to consume 5-6 mg of beta-carotene daily. In diseases, the dosage can be increased to 10-15 mg.
You can get the substance both through nutrition and with the help of various vitamin supplements produced specifically for women. They are most often additionally enriched with zinc, selenium and vitamins.
beta carotene for skin
Deficiency of beta-carotene noticeably affects the skin - it becomes pale and dry, thinner and begins to peel off. The first wrinkles appear around the eyes and mouth, and acne and pimples often occur.
You can supplement the care with external products containing plant pigment. In addition, creams with provitamin A help to sunbathe safely, replacing sunscreen.
Beta carotene for hair
The state of curls also depends on the amount of beta-carotene in the body - with a lack of substance, they become dry and lifeless, lose their luster, split and fall out.
Contraindications for use
Beta-carotene has no significant restrictions on intake. You can only pay attention to individual sensitivity to the substance and severe kidney damage.
Advice. It is not recommended to take provitamin A at the same time as drinking alcohol and active smoking. In the first case, carotene dye can provoke serious liver diseases, and in the second - lung cancer.
If the daily dose of beta-carotene is regularly exceeded, carotenemia may develop. This condition is not life-threatening, although it causes some inconvenience, but rather an aesthetic one - yellowing of the skin, especially the face, arms and legs. With the abolition of drugs or a change in diet, unpleasant symptoms quickly disappear.
Beta-carotene: a vitamin or not
Not everyone understands what beta-carotene is, what kind of vitamin it is, and whether it is a vitamin at all. Indeed, it is impossible to call a plant pigment a vitamin in the usual sense of the word. Once in the body, the substance accumulates in the subcutaneous fat and dermis, protecting it from ultraviolet radiation, and, if necessary, turns into retinol (this is directly vitamin A).
At the same time, most of the carotenoid continues to work as a powerful adaptogen, antioxidant and immunostimulant.
The best vitamins for sunburn
German researchers have proven that the organic dye not only protects the skin from UV damage, but also contributes to a deeper, more lasting and intense tan.
To get a beautiful bronze hue, you need to prepare in advance for the beach season and include foods rich in provitamin in your diet. you will find out where carotene is contained.
Advice. The easiest way to get a tan is to eat grated carrots with sour cream or butter daily. Alternatively, in the morning you can drink a glass of fresh pumpkin or carrot juice.
Vitamins with beta-carotene for tanning: how to take it correctly
Vitamin supplements for tanning with carotene will also help to get a pleasant skin color. It is recommended to start taking dietary supplements in advance, no later than 7 days before the start of the summer holiday and continue for several weeks after - all this time the production of melanin will be increased and the chocolate shade will last longer.
To protect the skin from ultraviolet radiation and prepare for tanning, you need 6-8 mg of vegetable dye per day.
To obtain a good effect, taking vitamins with beta-carotene should be long-term and regular. It is better to divide the daily dose of the drug into two portions and use them immediately before tanning and immediately after. If desired, the rate of the drug can be exceeded. There will be no harm from this.
Carotene options for tanning
Today, there are many products containing beta-carotene for tanning. For example, the well-known brand Solgar offers, which will help you acquire and maintain a pleasant bronze tint for a long time.
In addition to plant pigment, the drug contains other substances necessary for the body. Learn more about Solgar Beta Carotene Supplement.
Worth a try and carotene for tanning from Country Life in capsules. The advantage of the drug is the presence of vitamin E, which enhances the protective properties of the vegetable dye. A good result is shown by the supplement from Now Foods - Natural Beta Carotene. The dietary supplement has good bioavailability and contains tocopherol.
Of the Russian funds, Vetoron drops are very popular. This multivitamin preparation with beta-carotene is taken immediately before tanning, diluting 10 drops of the solution in a glass of water. In summer, the food supplement can be consumed every day without fear of overdose.
The tocopherol included in its composition will moisturize the skin and protect against the appearance of premature wrinkles, and ascorbic acid will enhance the antioxidant activity of carotene.
Vitamins for sunless tanning
For girls who dream of tanned skin in winter, but cannot or do not want to visit a solarium, we can recommend the French product Sun Cap Soleil with beta-carotene, lecithin, carrot oil and vitamins.
Solar capsules, in addition to providing a chocolate shade, will protect the skin from abnormal cell growth and prevent the risk of developing melanomas.
You can buy a Sun Cap at a pharmacy or specialty store. It is recommended to take 1-2 tablets per day. A jar will last for 15-30 days.
The benefits of beta-carotene for the body can not be overestimated. The substance not only protects cells from oxidants, but also reveals a bright cosmetic effect, protects the skin from sunlight and gives saturation and an even shade to the tan. However, despite all the benefits of provitamin. And, you should not get involved in dosage forms. It is much more useful to add natural foods containing carotene to the diet.
All materials on the site are presented for informational purposes only. Before using any means, consultation with a doctor is MANDATORY!
What does it mean? Let me explain everything to you in order. There are such useful substances in nature - carotenes, they are also called carotenoids. They are plant pigments and play a significant role in the process of photosynthesis - they give energy to chlorophyll.
Beta-carotene, which is discussed in my article, along with alpha-carotene, are the main isomers of these substances (although there are also "gamma", "delta" and other forms). "Beta" is not too different from "alpha" in structure, however, a slight difference in the arrangement of the molecules makes beta-carotene safe for us, and, therefore, more in demand.
When I talk about the safety of this provitamin, I mean that natural beta-carotene is difficult to overdose. This means that retinol, that is, vitamin A, it becomes only if its deficiency is felt in the body. If everything is in order, then beta-carotene simply does its direct duties in our body - it fights free radicals.
At the beginning of the last century, two independent groups of researchers almost simultaneously came to the same conclusion: butter and chicken yolks contain a substance that is necessary for the growth and development of a living organism. It was called a growth factor, and a little later - vitamin A. By the way, this is the reason why it is so important for children.
Beta-carotene is important for children's growth
At the same time, it was found that this nutrient is normally absorbed by our body only with fats. Hence, another term for retinol is fat-soluble factor A.
Modern science can name about 300 varieties of carotenoids, but only a fifth of them are capable of producing vitamin A in the body.
A little later, scientists discovered that there are pigments in plant foods that turn into in our body. They also stimulate the growth and development of the body. These substances were named carotenes - from the Latin word "carota", in which, along with other products, they were found. So the world learned about carotenes, including beta-carotene, which we get every day with food.
To make this process more conscious, let me introduce you to those plant sources that are high in carotene.
beta carotene in foods
A lot of beta-carotene is found in carrots and its juice.
The most famous source of carotene is carrots. Carrot juice is also rich in it - naturally, freshly squeezed and drunk immediately, within 5-10 minutes after preparation.
Carrots contain approximately 8-9 mg of beta-carotene per 100 g.
Berries and fruits are rich in this nutrient, such as:, mountain ash,. Of the nuts, pine nuts can be distinguished.
If you are a lacto-vegetarian and consume dairy products, then it will be useful for you to know that beta-carotene is found in butter, cream, cheeses, cottage cheese, sour cream.
As you can see, even those people who do not eat food of animal origin can easily get this substance along with plant foods. And so that it is well absorbed, I advise you to remember a few simple rules for its use.
Interestingly, beta-carotene is better absorbed if the shell of a vegetable or fruit is destroyed. That is why, for example, carrot juice is considered such an effective remedy for a deficiency of this substance. You can make salads, smoothies, lightly steam carotene foods. Just don't overdo it, please!
Heat treatment reduces the content of beta-carotene in food by an average of 20-40%
Let me remind you that carotenes are perfectly absorbed with fats, so try to eat them together. It's not difficult at all - dress carrot-pumpkin salad with a natural high content of vitamin E.
Beta-carotene is best consumed with vegetable oil
I draw your attention to the fact that such dishes must be eaten fresh. Carotenes are afraid of sunlight and exposure to oxygen, and therefore after 15-20 minutes their amount in food is significantly reduced.
At the same time, it is believed that in frozen foods they are preserved almost completely.
By the way, beta-carotene, converted into vitamin A in the body, accumulates in the liver and is used up quietly when we need it. Yes, indeed, but what is it for us, this carotenoid?
The benefits of carotene are obvious. I have already written that it is a strong antioxidant, which means that it neutralizes the destructive effect of an excessive amount of free radicals in our body. Thus, this substance is actively used as a prophylaxis of oncological diseases.
However, in the mid-90s, shocking results of studies on the properties of beta-carotene were published in an authoritative English medical journal. Everyone knows its unique ability to prevent the development of cancerous tumors, but this does not apply to all people.
Beta-carotene is dangerous for smokersThe fact is that in smokers and workers in hazardous industries, the same substance does not reduce, but increases the risk of lung cancer by an average of 28%.
We are talking about large doses of beta-carotene and apply only to this category of citizens. The mechanism of this strange relationship has not yet been studied. But the choice of these people is definitely small: either give up bad habits and destructive work, or stop using carotene.
I’m sure it’s better to prefer the first option, because beta-carotene is responsible for a number of important body functions:
- First of all, it is an integral part of the production of retinol (vitamin A) in the body - to be precise, its direct supplier.
- Its antioxidant property not only prevents the development of cancer, but also prevents premature aging of the body as a result of the "work" of free radicals.
- In combination with vitamin C, it reduces the level of "bad" cholesterol in the blood, which has a beneficial effect on the condition of the heart and blood vessels. It reduces the risk of developing atherosclerosis.
- In the form of vitamin A, it strengthens the immune system, and in its original form it regulates its activity and stimulates protection against harmful microorganisms, that is, it is an immunomodulator. It produces substances interferons, which are responsible for the destruction of viruses.
Interestingly, natural carotene can even stop the destruction of immune cells. This is evidenced by studies of the condition of AIDS patients who took it in high doses.
- Everyone knows the beneficial effects of vitamin A and its provitamins on the organs of vision, and therefore beta-carotene is an effective tool for the prevention of cataracts, glaucoma, night blindness and other ophthalmic diseases. It has been established that it is able to slow down the development of these ailments. Interestingly, carotene also affects normal color perception.
- It promotes the growth and development of cells, and therefore is vital for children and for pregnant women. It is also important for breastfeeding mothers to provide their body with beta-carotene so that the baby gets enough of this provitamin with milk.
- It takes part in the process of cell regeneration, and therefore is actively used in cosmetology to improve the condition of the skin, hair, nails. And all this is again due to the antioxidant property of carotene, which protects the skin from the effects of free radicals and ultraviolet radiation, so it can often be found in sunscreens and anti-burn products.
- Its regenerative properties are used in the treatment of teeth and oral cavity. It also strengthens bone tissue.
The use of carotene is also indicated for diseases of the digestive and genitourinary systems.
Beta-carotene deficiency is manifested by the following external signs:
- dry skin, its increased sensitivity and peeling;
- the appearance of acne;
- poor hair condition
- brittle exfoliating nails;
- deterioration of vision.
I have already mentioned how important carotene is for children, because with its lack in the child's body, growth may slow down.
An excess of this nutrient does not threaten us with anything dangerous, since it is non-toxic and safe for the body. However, you should not still drink carrot juice with the addition of olive oil from morning to evening, otherwise you risk becoming the owner of yellowed skin - carotenoderma.
The daily dose of beta-carotene for adults is approximately 5 mg. For children, the exact norms are not defined. But they do not need pharmaceutical preparations, just feed them daily with fresh salads with good vegetable oil and be sure - they get their dose.
The need for carotene increases with excessive physical exertion, with infectious diseases, with a deficiency of vitamin A in the body, during childbearing and breastfeeding, when living in an environmentally unfavorable environment, with stress, with increased eye fatigue.
By the way, keep in mind that 6 micrograms of this substance is equivalent to 1 microgram of retinol.
What is your relationship with beta-carotene? Do you consider it important for yourself and for your children? Or have you never thought about it before?
Before talking about why you can’t just buy this vitamin at a pharmacy and start taking it, you need to answer the question “beta-carotene - what is it in principle?”.
What it is?
It is a yellow-orange pigment present in plants. In the human body, it turns into active vitamin A, which is a powerful antioxidant.
In addition to beta-carotene, other carotenoids are converted into vitamin A in the body.
It is unequivocally established that a diet rich in plant-based ingredients with beta-carotene has health benefits. But with regard to the use of dietary supplements with this substance, such conclusions cannot be drawn. According to some studies, taking these vitamins may increase the risk of heart disease and cancer.
The main beneficial properties of beta-carotene
- Protection against old age and cancer. Beta-carotene is an antioxidant - a substance that destroys free radicals, the harmful effects of which lead to the emergence of a variety of diseases (primarily cancer) and gradually to old age.
- Ensuring a Healthy Pregnancy and Baby Feeding. Among all vitamins, A is considered one of the most important for the healthy development of the baby in the womb and its subsequent proper development during breastfeeding. Pregnant women should receive 40% more vitamin A, lactating women - 90%. And the best way to saturate the body with this vitamin is a diet rich in foods with carotenoids.
- Skin protection. Beta-carotene plays an important role in the restoration of the skin in case of damage. It is especially effective in protecting against sunburn. Helps to cope with erythema initiated by ultraviolet radiation, irritation and redness.
- Preservation of vision. With age, the yellow spot in the human eye, without which the eye does not see anything, weakens. Often there is its complete degeneration, leading to blindness. This antioxidant is able to protect the macula by neutralizing free radicals that lead to its gradual death.
- Prevention of cardiovascular diseases. Many people are afraid of high cholesterol. But in fact, it is not he who is dangerous, but his oxidized form. Just like the oxidized forms of other fats in the composition of low-density lipoprotein (LDL) particles. Beta-carotene prevents the oxidation of fatty molecules into LDL and thus protects the heart and blood vessels.
- Maintaining high brain activity. With age, the cognitive abilities of the brain weaken. Senile dementia and Alzheimer's disease often develop. The carotenoid delays the onset of the moment when the brain can no longer cope with its work.
- Positive effect on the respiratory system. It has been established that beta-carotene improves lung function and helps prevent the occurrence of various pathologies of the respiratory system. Especially useful for the prevention of asthma, emphysema and bronchitis.
- Prevention of diabetes. There is scientific evidence that an adequate increase in beta-carotene levels reduces the risk of glucose intolerance, and therefore the likelihood of developing diabetes.
- Rheumatoid Arthritis Prevention. It has been noted that insufficient intake of carotenoids in the body, especially when combined with a lack of vitamin C, is one of the factors in the development of rheumatoid arthritis.
- Strengthening immunity by activating the thymus, which is the central organ of the immune system.
Why can't you take dietary supplements with this compound?
So, beta-carotene is extremely useful. From the statement of this fact, the conclusion should follow that it should be taken simply as a vitamin. But it's not.
The fact that it can be performed only on the prescription of a doctor has long been known. Until recently, it was believed that since beta-carotene is a precursor of vitamin A, and not its active form, it is completely safe. The body will create as much vitamin A from this carotenoid as it needs. And there will be no harm.
Recently, however, scientific evidence has appeared that such a hypothesis is a mistake. And beta-carotene can also be overdosed when taken as a vitamin pill.
So there was evidence that excessively high doses of this antioxidant can provoke the development of lung cancer, especially in smokers. And not to protect them from this disease. In other clinical studies, it was noted that the abundant administration of carotene provokes the development of lethal heart attacks in cardiac patients.
In addition, against the background of taking beta-carotene as a vitamin in tablets and capsules, side effects such as:
- headache;
- diarrhea and belching;
- bruising on the body;
- pain in the joints;
- yellowing of the skin.
Vitamins with beta-carotene should not be taken simultaneously with:
- statins;
- antibiotics;
- proton pump inhibitors;
- orlistat;
- plant sterols.
As it is easy to see, taking hormones of this type in tablets just as a vitamin is a dangerous occupation. This can be done only as directed by a doctor, in cases where there are real medical indications for this kind of treatment.
You can’t just buy the vitamin beta-carotene in a pharmacy to maintain your health. Instead, you should saturate your diet with those foods that are rich in this compound. But which can never lead to its overdose.
What foods contain this carotenoid?
If supplementing with this compound can be detrimental to health due to a mild overdose of the antioxidant, then foods high in beta-carotene are good for everyone. Therefore, it is so important to know where this compound is contained.
Products | Amount of antioxidant (in mcg per 100g) |
Calais | 9226 |
Sweet potato | 8509 |
Carrot | 8285 |
Spinach | 5652 |
Leaf salad | 5226 |
Parsley | 5054 |
cilantro | 3930 |
Kale | 3842 |
3647 | |
Basil | 3141 |
Pumpkin | 3100 |
Thyme (thyme) | 2254 |
cantaloupe melon | 2020 |
Watercress | 1914 |
1624 | |
salad chicory | 1500 |
apricots | 1094 |
Of course, the above list of where beta-carotene is contained is incomplete. Only those products are indicated in which this compound is the most. But in fact, any fruits and vegetables that are yellow, red, orange or dark green in color contain this substance.
When including vegetables and fruits with carotenoids in your diet, do not forget that these compounds are fat-soluble. Therefore, they are absorbed only when they are consumed together with fats.
One of the best options for eating beta-carotene foods is avocado salads, as this fruit is a clean and extremely beneficial fat for the body. Here you will also find products filled with carotenoids.
Beta-carotene: what it is and why it should be used sparingly - conclusions
This compound belongs to antioxidant carotenoids and is a precursor of vitamin A.
Useful properties of the substance are extensive. This is the prevention of serious diseases such as cancer, diabetes, atherosclerosis. And boosting immunity. And maintaining vision.
However, beta-carotene taken as a vitamin in large amounts can be harmful.
Therefore, it is necessary to saturate the body with this antioxidant with the help of foods containing it, and not by taking pills with it.
Vitamin A is very difficult. For example, in its action, this vitamin is in many ways closer to hormones.
There are two forms of vitamin A.
1. Beta-carotene, considered its predecessor or, scientifically speaking, a provitamin. Our body cannot produce it, and it must be obtained from plant foods, since it is practically absent in animals. Beta-carotene itself is extremely useful and necessary for our body, it is a powerful antioxidant. Only part of this substance is converted into vitamin A, it is believed that out of 12 beta-carotene molecules, only one goes to the production of the vitamin. The remaining 11 molecules "work" for our benefit in a different way. An overdose of beta-carotene is practically safe, its main manifestation is yellowing of the skin, more like a sunburn than jaundice.
2. Retinol- or vitamin A itself. We can synthesize it from beta-carotene. And we can still get it in its pure form from animal products, poultry and fish, as well as from multivitamin preparations. This is a very important substance necessary for cell differentiation (the transformation of stem cells into specific cells of the liver, kidneys, muscles and other organs), for the growth and development of the body, for vision and immunity. In carrying out these functions, vitamin A often behaves like a hormone: it regulates the activity of genes and thus has a strong influence on the formation of our body. And it is in this form, in the form of retinol, that vitamin A can be very toxic: it is extremely easy to get in excess, because there are many foods that contain a daily amount of it in one serving. And in some - even 9 daily norms, as, for example, in 100 grams of beef liver.
What follows from these paradoxes?
First, don't try to get all of your vitamin A from foods that contain it in the form of retinol. Getting it with vegetables and fruits in the form of provitamin beta-carotene (see table), you can avoid a lack of vitamin A. That is why it is almost never found in vegetarians.
Such a diet - with a lot of vegetables and fruits (at least 450-500 g per day) - is considered very useful. Beta-carotene is found in all yellow and orange fruits and vegetables and is what gives them their color. But there is a lot of it in the green and red gifts of nature. It’s just that in them beta-carotene is “muffled” by other pigments and does not manifest itself so brightly. For example, there is a lot of it in green leaves, and it becomes visible when the green pigment chlorophyll is destroyed in autumn and the leaves turn yellow. Therefore, in people who eat properly and balanced, a lack of vitamin A is unlikely.
Secondly, if the basis of nutrition is starchy foods (bread, potatoes, cereals and pasta) with predominantly processed meat (sausages, sausages and cheap minced meat), the risk of such hypovitaminosis is quite real. And - what to hide - this style of eating is common for many. They do not solve the problem of pickles, sauerkraut and marinades, which many consume in winter instead of fresh vegetables rich in beta-carotene. That is why in the old days, when there were simply no such vegetables from mid-autumn to summer, “night blindness” often developed. This was the name given to the state when a person began to see poorly at dusk and when it took a long time to “adjust” vision when moving from a bright room to a dark one. This is due to the fact that retinol is needed for the visual pigment rhodopsin, which converts sunlight in the retina into electrical impulses going to the brain. Especially often, these vision problems used to occur after a large fast, when dairy products and any animal sources of retinol were generally excluded.
Thirdly, in addition to a lack of vitamin A (it usually occurs in poor countries in Africa and Southeast Asia), its overdose is no less a serious problem. This is especially true for developed countries, where the so-called consumer society has formed. We are approaching this: we have popular preparations with vitamins (many have very decent doses of retinol). Plus, many can afford an excess amount of animal food, expensive liver pate, oily fish, caviar. All of these are rich in retinol and increase the risk of overdose (see table).
The amount of vitamin and beta-carotene in some popular foods
Product | Dose of retinol, mcg per 100 grams of product | Dose of beta-carotene, mcg per 100 grams of product |
Carrot | 0 | up to 9000 |
Green onion | 0 | 2000 |
Green salad | 0 | 1750 |
Sweet pepper | 0 | 2000 |
Tomatoes | 0 | 1200 |
Peaches | 0 | 500 |
Egg | 350 | 60 |
egg yolk | 1260 | 260 |
Caviar granular | 450 | 0 |
Mayonnaise | 600 | 0 |
Fish fat | 18000 | 0 |
beef liver | 8200-9000 | 1000 |
Why is an overdose dangerous?
This is especially dangerous for pregnant women. Exceeding a daily dose of 3000 mcg significantly increases the risk of malformations in the fetus. Therefore, they should not abuse liver dishes and eat fatty fish more than once a week. For pregnant women, if they are taking multivitamins, it is very important to know what dose of retinol they contain. There is a lot of it in some preparations. If you look at the dose of retinol in them, you will see that it is often more than 1500 micrograms. Moreover, there are many multivitamins that contain over 3000 micrograms of retinol (and this is already a toxic dose for pregnant women). So, it’s quite easy to “sort out” vitamin A. At the same time, it is also necessary to take into account ordinary food products, in which there is a lot of retinol (see table).
In addition, even a moderate excess of this substance can make bones weaker, increasing the risk of fractures. This has been proven in a serious and long-term study by Swedish scientists. They assessed not just the intake of vitamin A according to surveys, but specifically determined its content in the blood, that is, the study is very accurate and can be completely trusted. The researchers calculated that even taking more than 1,500 mcg of retinol per day poses a risk. What does this mean for the average multivitamin lover? This dose is about one and a half times the recommended daily intake for men and 2 times for women.
Here is a list of other signs that may indicate a retinol overdose:
- Dry skin, cracks, itching, increased sensitivity to sunlight;
- Brittle and brittle nails;
- Increased oily hair, their loss;
- Inflammation of the gums;
- Irritability, fatigue, drowsiness, anxiety.
How to determine the exact dose of retinol
If you start calculating vitamin A intakes by comparing multivitamin instructions and data from the content in products, you will most likely get confused. The fact is that it can be indicated in different units: micrograms (mcg), international units (IU), International Units (IU) and even in some strange “mcg RE” (this is the so-called “retinol equivalent” - dose calculation vitamin A, one retinol each). And if you add to this the recalculation of beta-carotene into retinol, then you will definitely be mistaken. Even doctors cannot always bring all this to a common denominator, but we will teach you this.
To freely recalculate between all these units of measurement, you need to use the following formula that links them all together. Here she is:
1 mcg = 1 mcg RE = 3.33 IU = 3.33 IU = 12 mcg beta-carotene
Why is vitamin A deficiency dangerous?
In addition to night blindness (these are the first signs of vitamin A deficiency), it can cause real blindness. If the degree of deficiency is very high, xerophthalmia occurs: dryness of the cornea of \u200b\u200bthe eye, which eventually turns into a thorn.
Retinol is important for the skin and mucous membranes that cover all the respiratory tract and the digestive tract. Therefore, with its shortage, there are often colds, pneumonia, and intestinal problems. The skin can be dry, rough, rough, and often looks like "goosebumps": it is formed by nodules in the area of \u200b\u200bthe hair follicles, which are usually found on the elbows, knees, buttocks and outer thighs.
There may also be problems with fertility (infertility), and in children - growth retardation.