Carotenoids, fat-soluble pigments that act as antioxidants, can be found in brightly colored fruits and vegetables such as tomatoes, carrots, and bell peppers, as well as animal foods like salmon, milk, and egg yolks. Some of the most common carotenoids are carotenes and xanthophylls, including beta carotene, alpha carotene, lycopene, lutein, zeaxanthin, and beta-cryptoxanthin. These carotenoids can help protect against degenerative diseases, including cancer and diabetes.
The best foods for carotenoids are those that contain orange, red, and yellow pigments. These include brightly colored fruits and vegetables, such as tomatoes, carrots, and bell peppers. The greens are also a good source of carotenoids; however, the yellow pigment is drowned in the high levels of chlorophyll they contain. In addition to plant foods, carotenoids can also be found in animal foods, such as salmon, milk, and egg yolks.
Carotenoids are fat-soluble pigments that give foods their color. They act as powerful antioxidants that help protect against many degenerative diseases, including many types of cancer. Since the human body cannot manufacture them, carotenoids must be obtained from the diet. Although there are over 600 different carotenoids, only about 40 are a regular part of the human diet. Some of the most common are carotenes and xanthophylls.
The carotene group includes beta carotene, alpha carotene, and lycopene. Alpha and beta carotenes are the food pigments that provide yellow and orange colors to foods in this group. They are converted to vitamin A once ingested and are said to be good for the eyes and skin. Carrots, as well as apricots and peaches, are excellent sources of these carotenes. Some vegetables like broccoli, kale, and other leafy greens are also good sources.
Lycopene is a powerful antioxidant that can help protect the body against cancer, diabetes, and many other diseases. It is found in abundance in tomatoes and anything made from tomatoes, such as pastes, juices, and soups. Although lycopene is present in raw tomatoes, it is even more abundant when they are cooked or processed, as high temperatures can increase the lycopene content. Many other red foods, such as watermelon and grapefruit, are also good sources; however, cherries and strawberries, which are also red, do not contain lycopene.
Among the xanthophyll carotenoids, which provide yellow pigments to food, are lutein, zeaxanthin and beta-cryptoxanthin. Lutein and zeaxanthin are found in abundance in many leafy green vegetables, including broccoli and Brussels sprouts. They are also found in yellow foods like egg yolks and corn. Both lutein and zeaxanthin are beneficial for the eyes and can help prevent cataracts and other vision problems.
Beta-cryptoxanthin is found in orange and reddish foods, such as apples, oranges, and papayas. As with alpha and beta carotenes, it is a precursor to vitamin A. It acts as a powerful antioxidant and can help protect the body against harmful toxins and lung cancer.
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