Carotenoids are the pigments that give fruit and vegetables their rich red, orange and yellow colours. More than 600 have been identified in foods, though so far only about six are thought to be significantly important to health. Besides beta-carotene, which is probably the best-known carotenoid, these include alpha-carotene, lycopene, lutein, zeaxanthin and cryptoxanthin.
The primary benefit of carotenoids lies in their antioxidant potential. Antioxidants are compounds that protect your body’s cells from damage by unstable oxygen molecules called free radicals. Carotenoids guard against certain types of cancer, apparently by limiting the abnormal growth of cells. For instance, lycopene appears to inhibit prostate cancer formation. Researchers at Harvard University found that men who ate 10 or more servings a week of tomato-based foods – tomatoes being the richest dietary source of lycopene – cut their risk of prostate cancer by nearly 45 per cent. In addition, carotenoids fight heart disease by blocking the formation of LDL (‘bad’ cholesterol) which leads to heart attacks. The carotenoids lutein and zeaxanthin both reduce the risk of macular degeneration (MD).
If you don’t eat a wide variety of foods rich in carotenoids, such as dark green vegetables (the green chlorophyll masks their yellow-orange pigments), pumpkin, carrots, red capsicums, red grapefruit, mangoes, oranges and peaches, a supplement may be a smart idea. Some experts suggest that carotenoid supplements be taken with foods that contain a bit of fat, as this enhances absorption. Note that too-large doses of carotenoids can make your skin turn orange, especially the palms of your hands and the soles of your feet. High doses should not be taken without professional supervision.
