subject: Want Healthy Vision? Then Make Sure You Are Eating Enough Beta Carotene [print this page] Beta carotene is a carotene, phytonutrient and provitamin A (a substance that your body can use to produce in vitamin A). Orange coloured fruits and vegetables are the richest food source of this nutrient. Studies have shown that it can boost your vision, strengthen your immune system and much more. In this article I will be taking a deeper look at beta carotene and its health benefits.
1) DISCOVERY:
Beta carotene was discovered in 1831 by the German chemist Heinrich Wilhelm Ferdinand Wackenroder.
2) HEALTH BENEFITS:
As I mentioned at the beginning of the article, beta carotene is a provitamin A so its benefits are very similar to those of vitamin A. Its main role in the human body is to support healthy vision and night vision.
It is also an antioxidant which fights free radicals (dangerous by-products which are released during oxygen related reactions). Additionally, this nutrient helps you grow, boosts your reproductive system, boosts your immune system and keeps the lining of your eyes, skin and mucus moist.
3) RECOMMENDED DAILY ALLOWANCE (RDA):
Since vitamin A can be sourced from animal products in a form known as retinol, beta carotene is not essential in humans. However, a number of sources recommend getting between 15 milligrams (mg) and 50mg each day to ensure that your body has enough fuel to create vitamin A.
4) FOOD SOURCES:
As discussed earlier, orange coloured fruits and vegetables such as carrots (5.9mg per 100 grams (g)) and sweet potato (11.5mg per 100g) are the best source of this nutrient. However, it can also be sourced from certain green leafy vegetables such as spinach (5.9mg per 100g).
5) OVERDOSE SYMPTOMS:
Overdosing on beta carotene is not believed to be dangerous. However, it can lead to a harmless condition called carotenemia which causes your skin to turn orange. The good news is that you can reverse carotenemia by simply reducing your consumption of this nutrient.
6) DEFICIENCY SYMPTOMS:
There are no direct deficiency symptoms associated with failing to get enough beta carotene. However, it can indirectly lead to a vitamin A deficiency for which the symptoms include dry skin, an increased risk of infection and long term vision problems. Some experts also believe that a long term beta carotene deficiency leads to the development of chronic diseases. However, there are no studies available to back these claims.
7) SUMMARY:
Although beta carotene is not essential in humans, you should make sure it is part of your diet so that you have all your bases covered when it comes vitamin A consumption. To incorporate it into your diet simply have carrot or sweet potato with your lunch or dinner each day.
