VITAMINS & MINERALS
Beta Carotene
Beta carotene is mentioned constantly as something very important,
but in order to understand its importance it helpful to learn why. It's
most important trait is that it boosts immunity to diseases like cancer,
the HIV virus and heart disease. Although many people fall into the habit
of taking supplement pills, understand that ample amounts of beta carotene
can be easily obtained in many fresh fruits and vegetables.
What is Beta Carotene?
Beta carotene is a form of vitamin A. This dual aspect of vitamin A
is often confused. This vitamin comes in two forms. One is as provitamin
A, or carotene, which is in the plant foods. The other is pre-formed
vitamin A, which is in animal foods.
Often when you see vitamin A tablets forms from fish-liver oil, this
means that it is the pre-formed vitamin A, and not beta carotene. Some
animal products, such as cream and butter, may contain both kinds. Most
multivitamins utilize pre-formed vitamin A.
Beta carotene belongs to a class of plant-based nutrients called carenoids.
Other examples of carotenoids are alpha carotene and gamma carotene.
Beta carotene gets all the attention because it is what the body finds
the most beneficial.
This is accomplished by a conversion process. When the body needs vitamin
A, beta carotene is converted into vitamin A. During this process, the
beta carotene molecule splits in two and the activated vitamin A goes
to work.
Understanding this process illustrates that vitamin A does not simply
work in a vacuum. The body needs other minerals to absorb the vitamin,
otherwise there are no benefits. This is a good reason to focus getting
your vitamins from juicing and eating foods, because they typically include
not only the vitamin A, but also the B vitamins, calcium and potassium
used to convert and absorb.
Most vitamin A is stored in the liver. Zinc is needed to mobilize vitamin
A out of the liver. Some unchanged carotene is absorbed into the circulatory
system and stored in the fat tissues rather than the liver. Unabsorbed
carotene is excreted in the feces. Factors interfering with the absorbtion
of vitamin A and carotene include excessive consumption of alcohol. excessive
consumption of iron, and the use of cortisone and other drugs.
The consumption of polyunsaturated fats with carotene causes its rapid
destruction. Even cold weather can hinder the absorption of carotene.
Beta Carotene Benefits
Beta carotene's main benefit is that it is an antioxident. Like vitamin
A and E, beta carotene acts at the cellular level to strengthen the immune
system. It protects the cells by neutralizing free radicals, highly unstable
molecules that potentially cause significant cell damage.
Free radicals attack the body by a process known as oxidation. By inhibiting
this process, beta carotene strengthens the immune system. Numerous studies
have shown beta carotene's benefit to cancer. Of all forms, it best protects
lung cancer because of the close relationship vitamin A has with nourishing
the epithelial cells and lung tissues. It [rotects the mucus membranes
reducing their suseptibility to infection.
Beta carotene changes the structure of cholesterol, which makes it
more difficult to adhere to the artery walls and cause build-up of fatty
plaque. Beta carotene's benefits also extend to strengthening the body's
T-cells, a prime target of the HIV virus.
How Much Beta Carotene is Needed?
There is no recommended daily allowance for beta carotene. The National
Cancer Institute figures that a healthy daily intake is 10 mg. Remember,
vitamin A is measured in International Units (IU), not milligrams. There
is no known toxicity of beta carotene. The body stores what it needs,
and then uses it to make vitamin A.
So enjoying the benefits of beta carotene simply means eating a good
diet consistently with ample beta carotene. Fortunately, beta carotene
is easily found in a wide array of fruits and vegetables.
Beta Carotene in Food
Deep orange, yellow and green fruits and vegetables are fine sources
of beta carotene. Typically the more intense the color, the more will
appear in the food. Apricots, cantaloupe, carrots, sweet potatoes and
spinach are very high sources.
A dietician will prescribe 5 servings of beta carotene daily to fit
the bill. We point out that a pound of carrots yield a pint of juice.
Dr. Norman Walker said that adults should drink a pint of carrot juice
daily as a general health maintainer.
This would also yield over 30 mg of beta carotene as well. In the summer,
eat or juice fresh melons like cantaloupe every morning. Switch to grapefruit
in the winter months.
Eat salads daily with lots of fresh spinach and lettuce. And don't
forget sweet potatos.
Healthy living requires not only exercise, but a good diet. Don't cheat
your body of the many benefits beta carotene brings. Look to juicing,
and a good diet. You'll love the taste and your body will appreciate
the good health.
| Examples of food rich in beta carotene |
| Fruits
|
Vegetables
- Carrots
- Sweet potato
- Spinach
- Collard greens
- Kale
- Watercress
- Swiss chard
- Pumpkin
- Mustard greens
- Squash
- Peppers (sweet bell peppers)
- Lettuce
- Broccoli
|
