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What does beta-carotene do? Our bodies convert beta-carotene into vitamin A, which we need for a strong immune system, good vision and healthy skin. Beta-carotene is a potent antioxidant that may have a role in preventing cancer and heart disease; the nutrient appears to reduce the oxidation of LDL (bad) cholesterol, a step that leads to harmful plaque build-up in blood vessels. Beta-carotene is one of about 500 carotenoids, a group of red, orange and yellow plant pigments. Although beta-carotene is the most common, and perhaps the most potent, of the carotenoids, many have beneficial effects. Together they provide about half of the vitamin A our bodies need (we get the rest of our vitamin A directly from meat, fish and dairy). How much beta-carotene do you need? There’s no official recommended daily allowance (RDA) for beta-carotene, and the amount suggested for optimal nutrition ranges from 4,000 IU (2.5 mg) to 25,000 IU (15 mg). Most of your beta-carotene should come from food. High doses of supplements have been linked to health problems—smokers who take large-dose supplements of beta-carotene may be at higher risk of lung cancer, for example. At Canyon Ranch, we recommend an intake of no more than 5,000 IU of carotenoids (including beta-carotene) from supplements. Where can you get beta-carotene? Beta-carotene is an orange pigment found in plants—it gives yellow and orange foods like carrots and cantaloupe their color. Dark orange and dark green fruits and vegetables are the best sources of beta-carotene (the brighter the better), but it’s important to eat a mix of fruits and vegetables to get a variety of carotenoids. Some of our favorite foods that contain beta-carotene include: You can look up the beta-carotene content of other foods by using the USDA National Nutrient Database for Standard Reference.
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Mrkva, bogata beta-karotenom, nije jedino povrće dobro za vid, najnovije je otkriće njemačkih stručnjaka za nutricionizam Špinat, rajčica, brokula i mango također sadrže beta-karoten koji tijelo pretvara u vitamin A. Prema riječima Silke Restmeyer, glasnogovornice njemačkog nutricionističkog društva, vitamin A štiti očnu rožnicu od slobodnih radikala koji mogu oštetiti stanice. Beta-karoten je karotenoid, životinjski i biljni pigment koji se nalazi u zelenom povrću i žitaricama, smanjuje rizik od pojave smeđe katarakte i makularnih degeneracija (jednog tipa oštećenja rožnice) koja se obično pojavljuju u starijih osoba i mogu uzrokovati gubitak vida. Također, antioksidativna svojstva vitamina C i E štite stanice oka od oštećenja uzrokovanog izlaganju suncu. Agrumi su primarni izvor vitamina C, a vitamin E se može pronaći u biljnome ulju, lješnjaku i integralnome žitu. U jednom istraživanju na tisuću Nijemaca, njih 83 posto je znalo da je mrkva dobra za vid. No, da isti učinak imaju špinat i brokula znalo je samo 32 odnosno 27 posto ispitanih. - Sviđa vam se članak? Preporučite ga prijateljima putem ovih servisa: Pošaljite mailom