Beta-carotene (provitamin A)

Most of all, beta-carotene is found in a vegetable familiar from childhood – carrots. And even the Latin translation of this provitamin means orange root.

What foods contain beta-carotene (provitamin A)

Provitamin is found only in foods of plant origin. Exceptions are eggs and butter. Sources of beta-carotene include all greens, colored in yellow, orange, red and green. As well as pumpkin, zucchini, tomatoes, carrots, spinach, cabbage, apricots, peaches and much more.

Why do we need vitamin beta-carotene (provitamin A)

Beta-carotene is converted into retinol when ingested. That is, it is the precursor (provitamin) of vitamin A. It is fat-soluble and is absorbed only in the presence of fats. Beta-carotene has two forms – crystalline (purple-red color) and oily solution (yellow-orange color).

The main task of beta-carotene is to deliver retinol to the body. But along the way, provitamin protects cells from oncological radicals and prevents cardiovascular diseases. It lowers cholesterol levels and fights the development of atherosclerosis.

Provitamin protects the skin, hair and nails from the negative effects of the environment, such as blocking ultraviolet radiation. He is also an effective healer for eye diseases. It slows down the development of cataracts and glaucoma, preserves vision even in old age.

Doctors recommend beta-carotene as a means to strengthen the immune system in the treatment of colds, with increased training and mental stress. Assign for oncology, stomach ulcers, gastritis and dysbacteriosis.

Daily intake of vitamin beta-carotene (provitamin A)

Adults need 2 to 6 mg per day. With an active lifestyle or pregnancy, the rate increases by several milligrams. By the way, beta-carotene is completely non-toxic and, unlike vitamin A, does not harm the embryo.

In order for beta-carotene to be assimilated, synthesized provitamins are consumed only with food, otherwise they are of zero benefit. When cooking, all greens or vegetables must be seasoned with vegetable oil, such as olive oil, otherwise the provitamin is not split.

Deficiency of beta-carotene (provitamin A)

Dry and flaky skin indicates that the body needs beta-carotene. This is especially true in winter and early spring, when vegetables and fruits do not grow. Also, a lack of provitamin is indicated by acne, falling stripes and exfoliating nails. If your eyesight falls or a cold sticks very often, you should also think about it.

Important! With a lack of beta-carotene, children stop growing, and this is fraught with physical delay of the body. At the first signs, you need to review the child’s diet and consult a doctor.

An overdose of beta-carotene (provitamin A)

Long-term use of beta-carotene does not threaten anything, if only a pleasant weight loss. Although vitamin A, supplied with animal food, should be feared. At least you can get poisoned.

Beta-carotene, if it accumulates in the body, manifests itself only in the form of yellowed palms, elbows and feet. But even with such pigmentation, you should not worry. As soon as the excess provitamin is eliminated from the body, the skin will regain its natural tone.

Another “but” for smoking vegetarians. With a high concentration of beta-carotene, lung diseases can occur. Moreover, the risk increases by 28%. So lovers of smoke breaks choose either a cigarette or a carrot.

Popular questions and answers

We turned to neurologist Anastasia Orlova and asked her the following questions:

Sources:

1. Bolieva L.Z., Sergeev A.V., Chochieva A.R. Study of the immunomodulatory activity of vitamins. https://science-education.ru/
2. Pavlyuchenko I.I. Basov A.A. Morgoev A.E. Biochemical aspects of the study of beta-carotene. https://natural-sciences.ru/