Beta carotene is an essential nutrient for our body. In addition to its antioxidant functions, the body can convert beta-carotene into vitamin A or retinol. This is why beta carotene is also called provitamin A.
This article provides a summary of current knowledge about beta-carotene intake and the chemical properties and physiological functions of this essential nutrient. We will also address the issue of converting beta-carotene into vitamin A.
Briefly
- Beta carotene is an antioxidant and can be converted into vitamin A by the body.
- It is fat-soluble, and its absorption is improved when taken with fat.
- It is mainly found in carrots, sweet potatoes, apricots and some green vegetables.
- Beta carotene can also protect the skin from the effects of UV rays.
- Vitamin A is essential for vision, bone growth and the immune system.
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Beta carotene, that orange pigment
In the plant light-harvesting system, carotenoids are pigments that prevent photo-oxidative damage, by inhibiting the generation of singlet oxygen.
All carotenoids are capable of carrying out these antioxidant processes. But the peculiarity of beta-carotene is its ability to be biologically converted into vitamin A in the body. Beta-carotene shows an absorption peak in the visible spectrum around 450 nm: it is a red-orange pigment.
Beta carotene is a fat-soluble molecule, meaning it is soluble in fats.
To properly absorb the beta-carotene in our food, it will be necessary to add a little fat. For example, if you consume carrot juice or apricot juice, adding a teaspoon of coconut oil will allow you to optimally absorb the beta-carotene in your juice.
What foods are rich in beta carotene?
Beta-carotene is found in some vegetables and fruits: carrots, sweet potatoes, apricots and mangoes. It is also found in some dark green vegetables such as spinach or parsley.
Beta carotene, a powerful antioxidant
This pigment has a strong antioxidant function. It is a lipid antioxidant, that is, an antioxidant for fats. Therefore, beta-carotene protects the fats in the body from damage caused by free radicals.
Polyunsaturated fats or fatty acids are particularly sensitive to this oxidation. Free radicals stimulate lipid peroxidation.
Chain oxidation reactions will destroy our cell membranes, especially nerve cell membranes and their myelin sheaths, which are particularly rich in polyunsaturated fatty acids.
In addition to vitamin E, beta-carotene is supposed to be an important antioxidant agent, scavenging lipid oxide radicals and lipid peroxidation.
Beta carotene protects our skin from ultraviolet rays
Beta carotene also has protective properties for our skin. The concentration of beta-carotene in the skin has been shown to increase when we consume more of it in our diet or supplements.(1).
Studies show that beta-carotene exhibits UV protective effects. In most of these studies, high beta-carotene intake partially alleviates sunburn caused by ultraviolet radiation (solar erythema).(2).
Converting beta-carotene into vitamin A
Beta-carotene turns into vitamin A only as much as the body needs. It is the concentration of vitamin A that will control this conversion.
If vitamin A levels are low in the body, beta-carotene will be converted to vitamin A, and normal vitamin A concentrations will prevent this conversion.
The breakdown of beta-carotene into vitamin A in our bodies is largely controlled by feedback mechanisms; Therefore, only the required amount will be converted into retinol(3).
Vitamin A, the first vitamin
Vitamin A was the first vitamin to be discovered in 1913. That's why it was named after the first letter of the alphabet. Only in 1930 was its structure fully determined.
Then we knew that consuming sufficient amounts of vitamin A is necessary for children’s growth and their resistance to infectious diseases. This is why children are given plenty of cod liver oil, a food very rich in vitamin A.
Vitamin A is found only in products of animal origin: in liver, meat, fish and eggs. It is also found in dairy products: whole milk, butter, cheese, etc.
Skim milk, when reduced in fat, will also lose its vitamin A content, which is a fat-soluble vitamin. For this reason, skimmed milk is usually secondarily enriched with vitamin A.
Types and functions of vitamin A
Vitamin A was isolated and discovered from the retina, hence its scientific name: retinol.
In our organism, more variants of vitamin A exist: the retinol in our vitamin A, the retinoic acid, the formula that is stored mainly in our skins and mucuses, and the vitamin A palmitate that contains our vitamin A reserves, stored in them. liver.
Vitamin A plays an important role in vision, especially in the processes of eye adaptation to darkness.
This vitamin is also essential for bone growth and our reproductive system. It also allows the immune system to function properly.
Possibility of vitamin A deficiency?
Nowadays, anyone who follows a balanced, non-vegetarian diet will easily find adequate amounts of Vitamin A in their diet. Vitamin A deficiency is very rare in our developed countries.
Vitamin A supplements are useful in developing countries, where malnutrition causes marked vitamin A deficiency, a deficiency that is a major problem, as it results in this population's decreased resistance to infection.
People who may suffer from vitamin A deficiency are those with conditions that cause general malabsorption or fat malabsorption.
In fact, vitamin A, like beta-carotene, is a fat-soluble molecule, that is, soluble in fats. People affected by this deficiency are, for example, those suffering from Crohn's disease, chronic diarrhea or ulcerative colitis.
There is also a consensus that people who follow a strict vegetarian diet can get the recommended daily allowance (RDA) of vitamin A from beta-carotene conversion, if they are careful to consume foods containing this pigment.
Read also Vitamin evaluation: blood analysis to detect deficiency
Excess Vitamin A or Beta Carotene?
Vitamin A is a fat-soluble vitamin: it is soluble in fats. Water-soluble vitamins, such as vitamin C or vitamin B, can be eliminated in the urine if taken in excess. The situation is completely different with fat-soluble vitamins, the excessive intake of which can lead to health problems.
Therefore, care must be taken not to exceed the maximum limit. Because of the risk of birth defects and the possibility of osteoporosis, self-medication with vitamin A is strongly not recommended.
On the other hand, beta-carotene, which is converted into vitamin A only according to the body's needs, does not cause these defects. Furthermore, eating large amounts of foods rich in beta-carotene can cause it to accumulate in the skin. We are talking about carotenodermia or hypercarotenemia.
We will then notice orange discolouration of the skin, which is more noticeable at the level of the nose and lips, and at the level of the palms of the hands and the soles of the feet. Carotenoderma is not dangerous at all and will in no way lead to excess vitamin A.
There is consensus that beta-carotene is a safe source of vitamin A, and that the provitamin A function of beta-carotene contributes to vitamin A intake. Therefore, beta-carotene is the only safe source of vitamin A.
Fatty antioxidants and a safe source of Vitamin A
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