Beta carotene natural. What foods contain carotene

Beta carotene is a plant pigment from the group of carotenoids. Known for its adaptogenic, rejuvenating and antioxidant activity. The absorption of the substance improves when used together with fats and tocopherol. It is used as a food coloring under the number E160a and is part of a wide variety of products - from bread to sausages and minced meat.

Secrets of beta carotene

Natural plant pigment is not a vitamin in the usual sense of the word. Beta-carotene is more correctly considered a provitamin, that is, a precursor of vitamin A, as well as its most active isomer and at the same time the main source.

The structural formula of an organic compound was first obtained in 1931 by the Swiss organic chemist P. Carrer and formed the basis for the artificial synthesis of the substance, carried out in 1956. It was from this period that the pharmaceutical industry began to produce synthetic β-carotene in the form of tablets and oil solution.

Attention. The artificial form of provitamin A turned out to be less active than the natural dye. In addition, the chemical analogue is not entirely safe and can cause allergic reactions with excessive use.

Being deeply conjugated, beta-carotene has a bright orange color and is very lipophilic. The isolation of the dye from organic raw materials containing carotenoids is carried out using column chromatography - the only effective way to separate natural mixtures on an industrial scale.

The action of beta-carotene

How does b-carotene work? Once in the body, the plant pigment has a pronounced antioxidant effect, strengthens the walls of blood vessels and improves metabolism. In addition, provitamin A destroys abnormal cells and prevents the development of cancer.

A sufficient amount of b-carotene in the body is very important for maintaining visual acuity.

The substance is responsible for the adaptation of the eyes to twilight, strengthens the cornea and fights age-related changes. With its deficiency, "night" blindness occurs and the risk of glaucoma and cataract formation increases.

Other Benefits of Beta Carotene:

• normalizes the level of cholesterol in the blood, prevents the appearance of atherosclerosis and reduces the risk of developing heart pathologies;
• improves the quality of seminal fluid, maintains the health of the prostate gland;
• restores immunity;
• protects the skin from ultraviolet radiation, has a pronounced cosmetic effect;
• accelerates the healing of tissues with ulcers, wounds and burns;
• strengthens bones and cartilage;
• increases immunity, reduces the likelihood of infection during epidemics.

Provitamin A is especially useful for weakened and often ill people or patients undergoing rehabilitation after a stroke, heart attack or a complex operation. What else does the body need beta-carotene for?

Attention. established, that excessive consumption of plant pigment can cause lung cancer in active smokers. Therefore, doctors do not recommend such people to exceed the recommended doses.

Organic β-carotene loses all its beneficial properties if stored improperly or for a long time. Destroys the molecules of the substance and exposure to ultraviolet radiation, as well as dehydration of products.

But freezing and moderate heat treatment, on the contrary, preserves the provitamin and contributes to its better absorption.

Indications for use

It has been proven that beta-carotene is one of the vital compounds for the body. It is responsible for the good condition of the skin, hair and nails, prevents the appearance of wrinkles and preserves teeth. It is recommended to take with frequent colds and the negative effects of the environment.

Other indications for the use of beta-carotene:

• diseases of the gastrointestinal tract and genitourinary sphere;
• infertility;
• skin pathologies (psoriasis, eczema, dermatosis);
• bedsores;
• avitaminosis;
• stress, mental and physical overload;
• decreased performance, general deterioration of well-being;
• color perception disorder;
• caries, destruction of enamel and gum disease;
• frequent fractures, suspicion of osteoporosis;
• postmenopausal period in women.

Beta-carotene is especially needed during pregnancy. Deficiency of plant pigment has a very adverse effect not only on the condition of the mother, but also on the health of the baby, slowing down its development.

How to take beta carotene

The daily norm of provitamin A for an adult is 5 mg or 8333 IU. During the bearing of a child and increased physical activity, the daily norm increases significantly, reaching 15 mg (25,000 IU) and above.

Beta-carotene should be consumed with fat, whether natural or in capsules. Only in this way will the provitamin be fully absorbed and bring undoubted benefits to the body.

Despite the organic nature of the carotene dye and its proven safety, not everyone can take the substance. The following conditions of the body are contraindications:

• hypersensitivity to provitamin A;
• existing excess of retinol;
• chronic kidney disease.

It is especially dangerous to consume beta-carotene with alcohol. Neglect of this rule can lead to serious damage to the liver.

People with an inadequate response to plant pigment may experience side effects in the form of edema, nausea, loss of appetite, joint and muscle pain, and diarrhea. If these symptoms appear, you should stop taking provitamin A supplements or reconsider your diet.

Too much beta carotene

Natural beta-carotene, being a natural substance, is not capable of causing significant harm to the body. Unless with excessive use, the skin on the palms, feet and face will turn a little yellow. There is nothing to worry about - when the product is removed from the diet, the natural color of the dermis will quickly return to normal.

Attention. If the basis of nutrition is semi-finished meat products (cheap minced meat, sausages, sausages) and starchy foods (pasta, cereals, bread), the risk of hypovitaminosis increases significantly.

Lack of beta carotene

Pro-vitamin A protects arteries and blood vessels, saving us from fatal heart attacks and strokes, reduces the incidence of heart disease and slows down the formation of cholesterol plaques in the arteries.

The lack of b-carotene can lead to other very unpleasant consequences. For example, like this:

• pallor, flabbiness, dryness and thinning of the skin;
• deterioration of the hair condition (active loss, split ends, loss of shine);
• caries, aphthous stomatitis, enamel destruction;
• acne, pimples and boils;
• decreased immunity;
• blurred vision;
• muscle weakness;
• growth retardation in children.

Despite the fact that beta-carotene is found in many plant foods (in which ones -), one should not neglect its additional intake in the form of dietary supplements and nutritional supplements.

Beta-carotene: preparations

In winter or during the season of epidemics, as well as with a banal lack of provitamin A in the body, an oily solution of carotene or capsules with this substance in the composition will be useful. Today they can be bought at any pharmacy or ordered through an online store. The main thing is to choose a high-quality and safe supplement.

For example, Solgar's Beta-carotene dietary supplement, which you can talk about, contains natural provitamin A, extracted from seaweed, as well as cryptoxanthin, zeaxanthin and lutein, which are good for the eyes. In 1 capsule of the drug there is a daily norm of the substance necessary for an adult.

Another great natural beta carotene food supplement is Beta Carotene, Nature`s Way. Each capsule of dietary supplement completely covers the daily requirement for provitamin.

The complex preparation from Now Foods has shown itself well. In addition to β-carotene, it contains seaweed, alpha-carotene and lutein. These ingredients complement each other perfectly and have a beneficial effect on health.

The combination of provitamin A with other substances

Dr. Hennekens from Harvard University believes that beta-carotene is most effective when combined with other antioxidants - vitamins E and C.

Tocopherol protects provitamin A from destruction and accelerates its breakdown. Ascorbic acid enhances the effect of the previous substance and is involved in the prevention of strokes and cancer.

It is interesting. Studies conducted in the United States have shown that the combined use of antioxidants reduces death from heart attacks and strokes by 30% compared with the use of beta-carotene alone.

The same can be said for oncology. Non-smokers and people who quit smoking benefited greatly from the use of organic dye in combination with vitamins: the likelihood of prostate tumors decreased by 33%, and lung cancer by 20%. The effectiveness of treatment increases if the daily norm of substances is divided into three doses.

Beta Carotene and Retinol: What's the Difference?

Beta-carotene and retinol are two forms of vitamin A. And if the plant pigment is its precursor, then retinol is the vitamin itself. How are they different?

First, β-carotene is not synthesized in the body. You can only get it from plant foods.

Secondly, the plant pigment itself is completely safe and turns into vitamin A only when it is urgently needed, while retinol is not only produced in the body, but also additionally comes from animal food. Therefore, it is easy to get in excess, it becomes extremely toxic and causes unpleasant symptoms of hypervitaminosis.

Another significant difference is the role of substances in the body. If b-carotene proved to be an excellent antioxidant, then retinol, performing its functions, is like a hormone - it corrects the work of genes and affects the growth and formation of organs, turning stem cells into tissues of the liver, heart and other structures.

Thus, beta-carotene is a vital substance for the body. Not only the condition of hair and skin, but also the general well-being of a person, his mood and performance depends on its sufficient amount. Orange vegetables and multivitamin supplements can help prevent provitamin A deficiency.

All materials on the site are presented for informational purposes only. Before using any means, consultation with a doctor is MANDATORY!

Have you ever wondered why carrots are orange? The orange color is due to beta-carotene (β-carotene). It is a yellow-orange plant pigment that provides the color for most brightly colored (red, orange, yellow, and even dark green) vegetables and fruits. They are considered the main source of beta-carotene. However, the diet of a modern person is organized in such a way that vegetables and fruits alone cannot fill the need for beta-carotene. Here, specialized preparations come to the rescue, which also contain beta-carotene, but in verified dosages and in an optimal form for assimilation.

Why does the body of adults and children need beta-carotene, what is its benefit?

In the human body, beta-carotene plays two important roles: participates in the antioxidant defense of the body and is a precursor of vitamin A.

As an antioxidant

Lymphocytes are actively involved in the work of the immune system - cells that constantly form free radicals as a result of their vital activity. Besides,
free radicals also arise in ordinary cells under the influence of various environmental factors and many viruses. Free radicals are always present in cells
and participate in some biological processes, but their excess is harmful, because they are very active substances and are able to destroy cell membranes, proteins and nucleic acids.

By the way:

The name carotene itself comes from the word " carota"- the names of carrots in Latin.

To protect against the damage that free radicals can cause, the body synthesizes endogenous antioxidants. These substances bind excess free
radicals and thus maintain the optimal ratio of oxidants and antioxidants in the body, necessary for its normal functioning. With oxidative stress (excessive excess of free radicals) more is needed
the amount of antioxidants. Their body can get it from food or as part of
vitamin and mineral complexes.

One of the powerful antioxidants is beta-carotene. Thanks to their
antioxidant properties, beta-carotene helps to strengthen the immune system, reduces
the risk of infectious diseases, mitigates the effect of harmful environmental factors
environment, such as electromagnetic radiation, chemical and radioactive pollution,
and also increases the adaptive capacity of the body and resistance to stress.

Vitamin A is not synthesized in the human body, but comes from food containing
vitamin A or carotenoids, one of which is beta-carotene. Beta-carotene under the influence of enzymes in our body can turn into vitamin A, therefore
beta-carotene is called provitamin A. Two molecules of vitamin A are formed from one molecule of beta-carotene. Vitamin A performs many functions in the body:

Roles and Functions
vitamin A in the body:

• Essential for cell growth and differentiation.
• It activates the immune system, and is also necessary for its work. Increases the body's resistance to infections.
• Preserves and restores good vision, necessary for the normal functioning of the retina.
• Supports healthy skin, hair, mucous membranes (digestive system, respiratory tract).
• Necessary for the proper development of embryos during pregnancy.
• Necessary for the normal functioning of the gonads.
• Essential for teeth and bones.

Vitamin A deficiency and causes
its occurrence:

What does he say
about vitamin A deficiency?

• Visual impairment in low light (so-called "night blindness")- the most famous symptom of hypovitaminosis A.
• Dryness of the mucous membrane of the eyes, feeling of "sand" in the eyes, redness of the eyelids, watery eyes in the cold, accumulation of crusts and mucus in the corners of the eyes.
• Dry skin, early appearance of wrinkles, increased pain
  and temperature sensitivity of the skin.
• Dry and brittle hair, dandruff, slow growing nails.
• Frequent infections, especially of the respiratory tract, acute respiratory infections.
• Increased sensitivity of tooth enamel.

What are the main causes of vitamin A deficiency?

• Insufficient content of vitamin A in food, especially in winter and spring
  period.
• Unbalanced diet: prolonged deficiency of complete proteins, restriction of fat intake (they are necessary for the absorption of vitamin A
  from food), insufficient intake of vitamin E.
• Metabolic disorders with intensive use of vitamin A
  or with increased excretion from the liver during acute and chronic infections and diseases accompanied by fever.
• Diseases of the liver, intestines, pancreas, biliary tract, kidneys.

Why is taking beta-carotene for prevention better than taking vitamin A?

Vitamin A is necessary for the body, but in large doses it can be dangerous.
With an overdose of vitamin A, phenomena such as abdominal pain,
gastrointestinal disorders, nausea, vomiting, itching, joint pain, etc. Considering the risk of developing the above conditions, it is more expedient to take its precursor, beta-carotene, as a source of vitamin A. The principal advantage of beta-carotene is its non-toxicity, even in large quantities. Beta-carotene is able to accumulate in the subcutaneous fat (depot), turning into vitamin A only in those quantities that the body needs at each stage of its functioning.

How much beta carotene does the body need
per day?

What determines the need for beta-carotene and vitamin A?

The need for vitamin A and, accordingly, for beta-carotene increases in people living in ecologically unfavorable areas, as well as exposed to
exposure to x-rays.

The need for vitamin A can vary significantly depending on climatic conditions. A cold climate does not affect the metabolism of vitamin A, but with an increase in ambient temperature and with an increase in the time spent in the sun (for example, during summer holidays in the south), the need for vitamin A increases dramatically.

During pregnancy and lactation, during physical exertion, the need
in vitamin A is also increased. However, an excess of vitamin A can adversely affect the development of the unborn child, so it is preferable to take beta-carotene during pregnancy.

When taking drugs that interfere with the absorption of fats (for example, mineral laxatives, some cholesterol-lowering drugs), the need for vitamin A increases.

How is beta-carotene absorbed in the body?

Beta-carotene is absorbed in the intestine. The degree of absorption of beta-carotene from plant foods depends on the completeness of the rupture of cell membranes, so carotene is better absorbed from carrot puree than from a whole carrot. During heat treatment, up to 30% is lost
beta carotene.

Beta-carotene (like vitamin A and other carotenoids) is fat-soluble, meaning it
its absorption requires fats. That is why carrots are recommended to eat with sour cream
and other fatty foods. Also, an extremely important factor in the absorption of beta-carotene is the normal functioning of the intestines and the presence of bile in the intestines.

However, modern technologies make it possible to convert fat-soluble carotene into a finely dispersed form, which improves its bioavailability and makes it possible to consume
even without fatty foods.

Along with taking beta-carotene, it is recommended to take antioxidants,
for example, vitamins E and C. These substances are synergists, that is, they enhance the effect
each other. In addition, vitamin E is essential for the absorption of beta-carotene.

Are there side effects when taking beta-carotene?

There are no contraindications to the use of beta-carotene. Beta-carotene is non-toxic, non-mutagenic, non-carcinogenic, and non-toxic to developing embryos.

If the daily allowance of beta-carotene is regularly and significantly exceeded, phenomena such as carotenemia or hypercarotenemia may occur - an excess of carotene in the body. Carotenemia is not considered a dangerous condition, since excess beta-carotene is harmless, although it leads to yellowing of the skin (carotenoderma). If hypercarotenemia occurs, beta-carotene should be discontinued or dosage reduced. If the skin does not take on a normal shade, it is necessary to consult a doctor, since a change in skin pigmentation may not be associated with the intake of beta-carotene and be a symptom of various diseases.

Attention:

In rare cases, admission
beta carotene may be seen individual intolerance. Please consult a specialist before taking it.

How does beta-carotene interact with drugs and alcohol?

Beta-carotene is compatible with drugs and alcohol. assimilation
beta-carotene is slightly reduced when taking Xenical (approximately 30%). Interactions with other drugs were not found.

Also read about the benefits and features of other active ingredients of Vetoron:

Carotene what is it, the benefits and harms

Carotene: role and significance, lack and excess, carotene in products

Do you love carrots? If yes, then we are in a hurry to please you: you will live 5 years longer than those people who do not consume carrots, sweet potatoes and other foods containing carotene in their composition. Why this happens, we will now explain to you.

The role of carotene in the human body

First of all, carotene acts as an antioxidant, which is able to cleanse your body of harmful free radicals that are not involved in biological processes. Thus, carotene binds and removes radicals, strengthens the immune system, significantly reduces the risk of infection with infectious and bacterial diseases, and mitigates the impact on human health of a harmful aggressive environment, in particular, radiation and chemical compounds that fill the air. We note one more thing - carotene strengthens the nervous system and helps to increase its stability in stressful situations.

The second important aspect that determines the role of carotene is vitamin A, which cannot be synthesized by the human body in any way and comes from outside in products containing beta-carotene: under the influence of various enzymes, carotene turns into much-needed vitamin A.

Lack of carotene in the body

Lack of carotene in the human body leads to rather disastrous consequences, so it is in your interest to do everything possible to maintain the rate of this substance, which is 5 ml of carotene per day.

The first signs indicating an unacceptably low content of carotene in the body are:

Decreased vision

Dry mucous membrane of the eyes

Hair loss and brittle nails

If you are pregnant, there may be disturbances in the development of the embryo

Fragility of teeth and bones.

As you can see, the lack of carotene affects your overall health, so do not neglect products containing this useful substance or, in extreme cases, use vitamin complexes.

An excess of carotene

If you remember, a drop of snake venom can save you from many diseases, but a high dose kills on the spot. The situation is the same with carotene: if in your body there is a large accumulation of carotene obtained from animal products, for example, liver or meat, then this can result in a general poisoning of the body. But by eating carrots, sweet potatoes, apricots and so on, you do not put your body at risk of vitamin A poisoning. The only thing that awaits you in this case is a slight yellowing of the skin on the elbows, palms and soles of the feet due to the accumulation of excess carotene in the adipose tissue .

The benefits of carotene

We can talk about the benefits of carotene to our health for a very long time, but we will limit ourselves to a brief description of the main points. So, this substance has a beneficial effect on the state of the heart system and prevents the risk of stroke, especially for the female body.

Carotene is an effective, natural stimulant of our immune system: it acts at the cellular level and improves the very structure of the cell, accelerates regeneration, protects cells from viruses and bacteria, and prevents the appearance of cancerous tumors. According to studies recently conducted at Harvard University, those people who take daily foods with a lot of carotene in them increase the number of cells - orderlies in the blood, which helps to cleanse the whole body of harmful substances, strengthen blood vessels and arteries.

Since the female body throughout life is more prone to stress and disease, the use of the required dose of carotene will protect them from cervical cancer, one of the most common female diseases. And one more, very important point - carotene preserves youth and prevents aging.

Today in grocery stores you are offered a lot of harmful products containing more cholesterol: these are the so-called light mayonnaises, low-fat yogurts, convenience foods, pseudo-natural juices and the like. To reduce the risk of vascular diseases from an excess of this harmful substance, carotene is needed, which blocks the processes of oxidation and the formation of cholesterol plaques.

Often, when you come to the dentist, the doctor advises you to eat more carrots. This is due to the fact that the carotene contained in it disinfects and heals sores that form in the oral cavity, strengthens tooth enamel and inhibits the bacterial environment.

What foods contain the most carotene

As you all know, carotene is found in vegetables and fruits that are colored yellow, red and orange, but according to recent studies, it is also present in green ones.

The list of products with carotene included in them, of course, is headed by carrots, followed by:

• sweet potato (yam)
• dried and fresh apricots
• raw chicory
• spinach
• pumpkin
• cabbage
• tomatoes
• sweet bell pepper
• mango
• viburnum berries
• wild garlic
• sea ​​kale
• garlic
• cottage cheese
• gourds
• any greens
• sea ​​buckthorn berries
• rosehip berries
• green pea
• apples
• citrus.

If you prefer not vitamin complexes, but fresh and tasty foods containing carotene, then your daily norm should be 4-5 pcs. fruits or vegetables, a bunch of fresh herbs, chopped into a salad, pumpkin puree or berry compote.

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What is beta-carotene good for and where is it found?

Beta-carotene is the most significant of the carotenes, which are unsaturated hydrocarbons. It is a fat-soluble vitamin and is only absorbed appropriately in the presence of fats. In the form of crystals, beta-carotene is purple-red in color, and the oily solution is in shades of yellow and orange.

It was first synthesized in 1956, but research has been going on since 1831, when Wackenroder isolated beta-carotene from carrots. Natural carotene is more active than its chemically synthesized form. In addition, a synthetic analogue can cause allergic reactions.

Carotene got its name from the Latin "carota" - carrots, it is in it that its record amount is located. It is a yellow-orange pigment found in plants, giving them their respective color. It is formed in them by photosynthesis and, depending on the dose of carotene, the color saturation changes - from yellow to saturated red.

Beta-carotene can be used as a food coloring, mainly in soft drinks, juices and margarine. It is officially registered under code 160a as a dietary supplement. Produced mainly from natural sources.

Huge “deposits” of natural beta-carotene have been discovered in the unique Crimean salt lake Sasyk-Sivash. Here, under the influence of ultra-high salt content and solar radiation, algae were able to adapt and produce beta-carotene.

The action of beta-carotene

The action of the vitamin is clearly demonstrated by the numerous names given to it in various experiments - “the source of youth and longevity” or “the elixir of youth”, and it is also called a natural defense weapon.

When ingested, beta-carotene is synthesized through complex reactions into vitamin A (retinol), which differs significantly from other carotenoids.

In addition to the fact that beta-carotene is a supplier of retinol to body tissues, it itself has a great protective effect:

• is the strongest antioxidant capable of protecting body tissues from the effects of radicals that cause the development of oncological diseases and diseases of the cardiovascular system, protects tissues from premature aging;
• according to studies, beta-carotene has proven to be a preventive measure against lung cancer and cervical cancer;
• a high concentration of beta-carotene reduces the growth of diseases such as atherosclerosis or coronary heart disease by acting on cholesterol levels;
• prevents sunburn, thereby protecting the skin from the harmful effects of ultraviolet radiation, also has a cosmetic effect on the skin, hair and nails;
• an important component of healthy vision, beta-carotene slows down the development of cataracts, glaucoma and is responsible for the healthy state of the retina, allowing you to see well in old age;
• indispensable in the treatment of diseases of the stomach and genitourinary system;
• used to accelerate skin regeneration in burns, wounds and ulcers, is able to build up bone tissue, which is used in the treatment of teeth and oral cavity;
• beta-carotene is the main friend of men in maintaining the healthy functioning of the prostate gland;
• preservation of immunity and, accordingly, the fight against infectious processes, according to the results of studies, large portions of natural beta-carotene significantly inhibit the destruction of cells in AIDS.

Beta-carotene is not toxic even in high doses, unlike vitamin A, but it is less active, especially in the form of an oily solution. The presence of bile in the intestines is very important for assimilation, in children the ability to assimilate is less. Approximately 10-40% is absorbed due to the fibrous structure of carotene, the rest is excreted naturally.

Vitamin tends to be deposited in vital organs, skin and subcutaneous fat.

Beta-carotene is synthesized into retinol only when there is a deficiency of the latter in a ratio of 6:1, and before that, beta-carotene works as an antioxidant. In terms of effectiveness, 1 mg of beta-carotene is equivalent to 0.17 mg of vitamin A, and in the diet this ratio is expressed as nine times the dosage of beta-carotene.

Beta-carotene is exposed to the destructive action of oxidation and ultraviolet radiation, and long-term storage and dehydration of products also negatively affects (grated carrots lose part of the vitamin after a quarter of an hour). But freezing, on the contrary, preserves all the carotene, just like heat treatment - carrots enhance their antioxidant properties by 5 times!

Daily rate

The daily intake of beta-carotene is 2 to 6 mg for adults and begins to increase during pregnancy and increased training in athletes. By the way, expectant mothers should take beta-carotene instead of vitamin A, because. it does not have the toxic effect of hypervitaminosis, unlike the latter, and therefore cannot harm the health of the baby.

The famous Paul Bragg in his book “The Miracle of Fasting” recommends eating carrot and cabbage salads with greens for breakfast, because they have more than enough carotene. But we recommend dressing these vegetables, for example, with olive oil. After all, without the assistance of fats, beta-carotene will transit through your body.

It is better to take beta-carotene with food, because. For its assimilation, a certain amount of fat is required. Otherwise, it will be taken simply in vain.

Lack of beta carotene

A lack of beta-carotene can lead to negative consequences, its first signs are:

• dry flaky skin;
• acne;
• unhealthy hair and exfoliating nails;
• weakening of the immune system;
• loss of vision;
• children have growth retardation.

Despite the fact that beta-carotene is a provitamin A, its action should not be neglected. Recent studies make it more serious to take it as an independent component of the full life of the body.

An excess of animal products can lead to toxic poisoning of the body, but plant sources can only heal you. Unless the skin on the palms, feet and elbows can acquire a yellowish tint. You should not worry - this process is reversible, as soon as the excess of the vitamin comes out, the color will disappear and the natural skin tone will be restored.

Natural Sources of Beta Carotene

There is one important sign by which the content of carotene can be determined - the color of the product. All plant springs are green, yellow, orange and red in color. These include: carrots, sea buckthorn oil, sorrel, apricots, watermelon, cabbage, zucchini, tomatoes, pumpkin, chicory, spinach. Animal sources include liver, homemade milk, egg yolk.

Interaction with other substances

1. Vitamins C and E are the main allies and enhancers of beta-carotene in antioxidant action in the aging process, prevention of strokes and cancer. Moreover, the joint action greatly enhanced the effect, despite the fact that each of the components in itself is a strong antioxidant.
2. Vitamin E contributes to protection against destruction;
3. Beta-carotene is much better absorbed in the presence of vitamin P, fats and proteins.

Studies in the United States have shown that when divided doses of beta-carotene into 3 doses, it increases its ability to be absorbed more than one daily dose of the same volume.

Indications for appointment

Beta-carotene is used in medicine both as a therapeutic agent and as a prophylactic (the intake can be permanent or a course of treatment is prescribed):

Sometimes there is a need for external use in such cases: psoriasis, tonsillitis, treatment of wounds, burns and frostbite, dermatoses, vitiligo, pigmentation on the skin.

Those who take beta-carotene claim that it has become easier for them to endure the heat in the summer.

There are contraindications for taking beta-carotene:

• increased individual sensitivity;
• existing overdose of vitamin A;
• treatment of alcohol dependence, hepatitis and liver cirrhosis;
• chronic kidney disease.

When taking beta-carotene, side effects may develop in the form of allergies, rashes, itching on the skin, swelling, dizziness, pain in the bones and joints, loss of appetite, and nausea.

Vitamin is produced in such pharmacological forms - tablets, gelatin capsules, oil solution for oral and external use, solution for inhalation. Beta-carotene is included in multivitamins.

To get the most benefit from taking a beta vitamin, here are a few tips to follow:

• store food in a dark and cool place;
• it is advisable to eat vegetables raw or quickly stew with the addition of butter (you can season salads with porridge, boil porridge in milk or add a little butter);
• do not store food for a long time and eat cooked food immediately.

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Beta-carotene: good or bad?

All over the world, people around the world take beta-carotene as a dietary supplement to improve their health. From it, the human body produces vitamin A. However, there is reason to doubt the enormous usefulness of beta-carotene (in the form of tablets) ...

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All over the world, people around the world take beta-carotene as a dietary supplement to improve their health. From it, the human body produces vitamin A. In addition, beta-carotene is classified as an antioxidant - chemicals that protect cells from free radicals.

However, there is reason to doubt the enormous usefulness of beta-carotene (in the form of tablets). Studies conducted by American scientists from the Women's Hospital in Brigham and the Harvard School of Public Health in Boston showed that there is little benefit from taking beta-carotene tablets.

According to the New England Journal of Medicine, 22,071 men aged 40 to 84 took part in these studies. Half of them took 50 milligrams of beta-carotene capsules every other day for 12 years, and the other half did not.

The health of the representatives of both groups was the same. Thus, there was no harm from taking beta-carotene tablets, nor their beneficial effects on human health.

However, in combination with some components of tobacco smoke, beta-carotene can cause the formation of carcinogens in lung tissues, which significantly increases the risk of lung cancer. This was shown by studies of American and Italian physicians.

Another study conducted at Boston University found that excessive intake of vitamin A in the early stages of pregnancy can in some cases lead to defects in newborns. For women taking vitamin A in a dose of more than 10 thousand IU (international standard units) per day, there is a possibility of having children with a deformity of the face, head, heart, or defects in the nervous system.

Over-the-counter multivitamin kits typically contain about 5,000 IU of vitamin A. However, there is also vitamin A on sale in capsules containing up to 25,000 IU. In this regard, all mothers-to-be should be aware of the potential dangers of excessive vitamin A intake.

However, this warning does not apply to beta-carotene found in carrots and other vegetables. Scientists consider this plant-based form of vitamin A to be completely harmless.

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Beta-carotene: what is it, sources of the vitamin, what is it for, benefits

What is useful beta-carotene, what are the contraindications and side effects. Useful tips.

Beta-carotene is a unique substance, one of the most significant among the carotenes belonging to the category of unsaturated hydrocarbons. The main feature of provitamin is the ability to be absorbed only under the influence of fats. In this case, the substance can be presented in two forms:

• Crystals - have a purple-red tint.
• Oil is orange or yellow.

Below we will consider what carotene is, what are the features of its intake, and what benefits it has for the body.

A bit of history

If you delve into the historical background, the first research started back in 1831. It was during that period that the scientist Wakenroder managed to isolate the substance from carrots. At the same time, they were able to synthesize beta-carotene only 125 years later, in 1956. The advantage of a natural substance is its higher activity in comparison with the synthesized version. In addition, artificial provitamin often leads to allergic reactions.

This useful element owes its name to carrots, it was formed from the word "carota" (carrots). It is difficult not to notice a large amount of beta-carotene in this vegetable - it stands out in a yellow-orange color and is formed under the action of photosynthesis. At the same time, the color saturation and the dosage of the substance in it are directly dependent. It is believed that the smallest amount of carotene in the presence of a yellow tint, and the largest - juicy red.

In recent years, it has been actively used as a food coloring added to various drinks and margarine. Today, the substance is officially declared as a food additive included in many foods. Marking - 160a.

Benefits for the body

By the names of this representative of carotenoids, it is easy to understand its benefits and features of action. The people call the element the elixir of youth or longevity, a natural "weapon" for defense. After entering the stomach, it is converted into retinol (vitamin A), but the "lion's" share is sent to the tissues in a "pure" form to provide a protective function.

What is carotene for? Considering its effect on the human body, it is worth highlighting the following effects:

• Suppression of the development of coronary heart disease and atherosclerosis. This is achieved due to the ability of the substance to regulate the level of cholesterol in the blood.
• Protecting tissues from the negative effects of radicals, which often cause the development of cancer and heart disease.
• Positive effect when in the sun. It has been proven that b-carotene does an excellent job of protecting against the negative effects of UV rays. In addition, it has a positive effect on the condition of the nail plates, hair and skin.
• Help in the treatment of diseases associated with the gastrointestinal tract and the genitourinary system.
• Suppression of aging processes by protecting tissues from radicals.
• Support for the normal functioning of the prostate gland. For this reason, beta-carotene is often prescribed to men as a preventive and sometimes therapeutic agent (as part of complex therapy).
• Accelerating the recovery of the skin in case of ulcers, wounds or burns. In addition, the action of the element is aimed at building up bone tissue, which is used in the treatment of teeth.
• Strengthening the immune system. Thanks to the action of this representative of carotenoids, the body is less susceptible to infectious diseases. In addition, studies have shown a significant benefit from the use of the substance in the presence of AIDS: it inhibits the processes of destruction at the cellular level.

An important advantage of b-carotene is the ability to accumulate in the fat layer, skin tissues and some organs. The conversion of provitamin to retinol occurs only in acute deficiency of the latter. Up to this point, carotene performs antioxidant functions in the body.

It should be noted that the substance is unstable and is destroyed under the influence of two factors:

• oxidative processes occurring in the body;
• ultraviolet.

It is believed that after rubbing carrots, the product loses most of the element after 15 minutes. To preserve carotene, it is enough to store food in the freezer. In no way does heat treatment affect the volume of the useful substance.

How much to take?

The possibilities of beta-carotene were discussed above, what kind of vitamin it is, what tasks it performs after it enters the body. An equally important point is the dosage, which rarely gets enough attention. On average, the human body needs 2-6 mg / day.

The norm depends on the age and rhythm of life. The need increases in athletes who devote most of their time to training, as well as in pregnant women. In the latter case, it is recommended to take it instead of vitamin A (precisely because of the lack of toxicity).

The best time to take it is with food. This is due to the ability of the element to dissolve faster under the action of fats. If you take vitamins with beta-carotene on an empty stomach, then the effect will be minimal or absent altogether.

Deficit and surplus

Lack of a substance often leads to negative health effects, manifested by the following signs:

• the appearance of peeling on the skin;
• visual impairment;
• weakening of the immune system;
• the occurrence of acne in various parts of the body;
• slowdown in growth processes (especially manifested in children);
• deterioration of the condition of the nail plates and hair.

We must not forget about the other side of the "medal" - an overdose. According to research, excessive intake of provitamin from animal products can cause toxic poisoning. As for the element that is of plant origin, it is safe. The only manifestation of an overdose may be a change in the shade of the feet, elbows and palms, which become slightly yellowish. But this symptom is not dangerous. As soon as the excess amount of the substance leaves the body, everything falls into place, and the skin takes on a normal shade.

Sources and interaction with other elements

As already mentioned, the main sign of the presence of a substance in the product is a special color. So, its plant sources are easy to recognize by color, which can be:

• green;
• yellow;
• red;
• orange.

Products that contain a large amount of carotene:

• eggs;
• pumpkin;
• liver;
• tomatoes;
• zucchini;
• milk;
• watermelon;
• cabbage;
• apricots;
• sorrel and others.

As for the interaction with other substances, the following points should be highlighted here:

• Ascorbic acid and tocopherol enhance the action of beta-carotene and increase its effectiveness in the fight against cancer, problems of the cardiovascular system. Joint reception increases the overall antioxidant effect.
• When combined with proteins, fats and vitamin P, carotene is absorbed much faster.
• Joint reception with tocopherol prevents the destruction of the element.

Indications for use

Beta-carotene is actively used in medical practice. Doctors often prescribe it in the following cases:

• With a lack of retinol during pregnancy, as well as with excessive soreness of a person or malnutrition.
• For the prevention of aging.
• In the presence of increased stress (mental and physical).
• In case of influence on the body of various negative factors.
• In diseases associated with the gastrointestinal tract - gastritis, ulcers.
• For vision problems.
• With cancer, as well as for prevention.

External use is often prescribed for the following problems:

• burns;
• psoriasis;
• tonsillitis;
• dermatoses;
• skin pigmentation.

Many people who take this provitamin are able to tolerate high temperatures more easily.

Contraindications and side effects

Despite the benefits of beta-carotene, there are a number of contraindications for taking it:

• kidney problems (chronic diseases);
• alcohol dependence, liver disease (cirrhosis, hepatitis);
• retinol overdose;
• individual sensitivity.

In the process of taking foods or vitamins containing a substance, a number of side effects may occur:

• pain in the joints and bones;
• loss of appetite;
• severe nausea;
• dizziness;
• skin itching;
• puffiness.

Results

The functions of beta-carotene were discussed above, what it is, what the dosage should be, and what is the benefit to the body. In conclusion, it is worth highlighting a number of points:

• The substance is available in several forms: in the form of oil, tablets or capsules. A special solution for inhalation is also sold. When buying oil, it is worth considering that it is for external and internal use.
• To get the most benefit, it is recommended to store foods rich in carotene in a cool place where the rays of the sun do not reach.
• Vegetables should be taken raw. Quenching with a slight addition of oil is allowed.
• It is not recommended to store carotene-containing products for a long time - they should be eaten immediately.

Pharmacological group: provitamins
Beta-carotene is a highly colored red-orange pigment found in abundance in plants and fruits. It is an organic compound chemically classified as a hydrocarbon and a terpenoid (isoprenoid), i.e. a derivative of isoprene. Beta-carotene is biosynthesized from geranylgeranyl pyrophosphate. It is a carotene, i.e. a tetraterpene, biochemically synthesized from eight isoprene units and therefore has 40 carbon atoms. From all carotenes, beta-carotene differs by the presence of a beta ring at both ends of the molecule. Absorption of beta-carotene is increased when consumed together with fats, since carotenes are fat-soluble compounds.
Beta-carotene is found in carrots, pumpkins and sweet potatoes and is responsible for their orange color. Beta-carotene is the most abundant form of carotene in plants. As a food coloring, beta-carotene has the E number E160a. The structure of beta-carotene was first described by Carrer et al. in 1930. In nature, beta-carotene is the precursor (inactive form) of vitamin A, and is converted to vitamin A through the action of beta-carotene 15.15"-monooxygenase. The isolation of beta-carotene from fruits rich in carotenoids is usually carried out using capillary chromatography. -carotene from a mixture of other carotenoids is based on the polarity of the compound.Beta-carotene is a non-polar compound, so it is isolated using a non-polar solvent such as hexane.Beta-carotene, being a highly conjugated compound, has a bright color.In addition, since the hydrocarbon is not lacks functional groups, this compound is very lipophilic (hydrophobic, fat-soluble).

Action Description

Natural carotene dye, the most active isomer of vitamin A and at the same time a provitamin and the main source of this vitamin. Causes discoloration of the skin (without pigmentation of the sclera), and also protects the skin from exposure to sunlight. Bioavailability depends on the amount of fat in the diet and normal bile secretion. About 50% of β-carotene is converted to vitamin A directly in the gastrointestinal tract; after absorption, the compound is again converted into a provitamin and stored in this form in the body, mainly in adipose tissue and in the skin, in which it exhibits a protective activity against sunlight. A small amount of β-carotene is converted in the liver to vitamin A, the excess is excreted in the feces.

Provitamin A activity

Plant carotenoids are the main provitamin A in food. Beta-carotene is the best known provitamin A carotenoid. Other carotenoids include alpha-carotene and beta-cryptoxanthin. Carotenoid uptake is limited to the duodenum of the small intestine and is dependent on the class B phagocytic receptor (SR-B1) membrane protein, which is also responsible for uptake of vitamin E (alpha-tocopherol). One molecule of beta-carotene can be broken down by the intestinal enzyme beta, beta-carotene 15.15" monooxygenase, into two molecules of vitamin A.
The efficiency of absorption of beta-carotene, according to various estimates, ranges from 9 to 22%. The absorption and conversion of carotenoids may depend on the form of beta-carotene (which may be in the form of cooked or raw vegetables or in supplement form), on the consumption of fats and oils with it, and on the body's current stores of vitamin A and beta-carotene.

Symmetric and asymmetric splitting

In the molecule, the chain between the two cyclohexyl rings of beta-carotene can be cleaved either symmetrically or asymmetrically. Symmetrical cleavage by the enzyme beta, beta-carotene-15,15"-dioxygenase, requires the presence of the antioxidant alpha-tocopherol. As a result of this symmetrical cleavage, we get two equivalent molecules of retinal, each of which then produces retinol (vitamin A) and retinoic acid. Beta -carotene can also be cleaved asymmetrically into two asymmetric products.The asymmetric cleavage product of beta-carotene is beta-apocarotenal (8", 10", 12"). Asymmetric splitting significantly reduces the amount of retinoic acid.

Methods for measuring vitamin A activity

Until recently, the activity of vitamin A in food was expressed in international units (IU). This method of measurement is still used on food and supplement labels. However, it is difficult to calculate the total activity of vitamin A in the diet in terms of IU, since the absorption and conversion of carotenoids compared to retinol is a variable. In 1967, the Food and Agriculture Organization of the United Nations/World Health Organization developed the "retinol equivalent" (RE) unit. Later, in 2001, the U.S. Institute of Medicine proposed introducing a "retinol activity equivalent" (RAE) unit as the consumption norm.

International units

1 RAE = 3.33 IU of vitamin A retinol activity
1 IU of retinol = 0.3 µg of RAE
1 IU beta-carotene from dietary supplements = 0.15 mcg RAE
1 IU beta-carotene from food = 0.05 mcg RAE
1 IU alpha-carotene or beta-cryptoxanthin = 0.025 mcg RAE
(Source: Otten JJ, Hellwig JP, Meyers LD, eds. Diet Rates: A Basic Guide to Nutritional Needs. Washington, DC: ... National Academy Press; 2006).
Retinol Equivalents (REs)
1 RE = 1 mcg retinol
1 RE = 6 mcg beta-carotene
1 RE = 12 mcg of other provitamin A carotenoids.
Retinol activity equivalents (RAEs)
1 RAE = 1 mcg retinol
1 RAE = 2 mcg of all-trans beta-carotene as a supplement
1 RAE = 12 µg of all-trans-beta-carotene in a food matrix
1 RAE = 24 µg of other provitamin A carotenes in a food matrix.

Sources of beta-carotene in the diet

Beta-carotene is responsible for the orange color of many fruits and vegetables. Vietnamese gac oil and raw palm oil are particularly rich sources of beta-carotene, as are yellow and orange fruits such as melon, mango and papaya and orange root vegetables such as carrots and yams. The color of beta-carotene is masked by chlorophyll in green leafy vegetables such as spinach, kale, sweet potato leaves, and sweet pumpkin leaves. Vietnamese gac oils and raw palm oil contain a high amount of beta-carotene, more than any known fruit or vegetable, 10 times more than, for example, carrots. However, gak is quite rare and unknown outside of Southeast Asia, and raw palm oil is usually treated to remove cartenoids before being sold to improve color and clarity.
Based on a pooled analysis of 500,000 women in the US, Canada, and some European countries, the average daily intake of beta-carotene required is 2-7 mg.

Indications for use

Treatment of erythropoietic protoporphyria, photodermatosis, allergic reactions to ultraviolet radiation and phototoxic reactions (exanthema multiforme, urticaria), pigmentation abnormalities (vitiligo).

Contraindications

Hypersensitivity to any of the components of the drug, severe hepatic or renal insufficiency.

Interaction with other drugs

There are no data on the interaction of β-carotene with other drugs. During treatment with β-carotene, preparations containing vitamin A should not be taken.

Side effects of beta carotene

In some cases, mild diarrhea, petechiae on the skin and joint pain. In case of using too large doses, skin coloring in intense yellow color is observed; therapeutic doses may cause slight yellowing of the skin. The most common side effect of excessive consumption of beta-carotene is carotenoderma, a physically harmless condition that manifests itself in an orange tint of the skin, which is associated with the deposition of carotenoids in the upper layers of the epidermis. Chronic use of high doses of synthetic beta-carotene supplements is associated with a higher risk of lung cancer in smokers. In addition, beta-carotene supplementation may increase the risk of prostate cancer, intracerebral hemorrhage, cardiovascular mortality, and all-cause mortality in smokers or people exposed to high levels of asbestos exposure. Beta-carotene has a strong tendency to oxidize, more so than most dietary fats, and thus can accelerate oxidation to some extent more than other food colorings such as annatto.

Pregnancy and lactation

Category C. There are no data confirming the safety of the use of β-carotene during lactation.

Dosage

Orally, usually at a dose of 1 mg/kg body weight. Treatment begins in spring and continues until autumn. Vetiligo is treated at 25 mg daily for 6 to 10 weeks; further prophylactic dose of 25 mg per day. For the treatment of porphyria, use initially 50-200 mg/day in divided doses; then the dose is determined individually.

Note

β-carotene cannot be used in sunscreens, filters with a high absorption coefficient of solar radiation should be used during dermatological treatment. During treatment, liver function tests should be carefully monitored.

Overdose of beta-carotene

Beta-carotene, a precursor form of vitamin A, is found in plants such as carrots. It is selectively converted to retinoids and therefore does not cause hypervitaminosis A, however, excessive consumption of it can cause carotenoses, a benign disease in which the skin turns orange.
The proportion of carotenoids absorbed decreases as their dietary intake increases. In the intestinal wall (mucosa), beta-carotene is partially converted to vitamin A (retinol) by the enzyme dioxygenase. This mechanism depends on the amount of vitamin A in the body. If there is enough vitamin A in the body, the conversion of beta-carotene is reduced. Thus, beta-carotene is a very safe source of vitamin A and high intake of it cannot lead to hypervitaminosis A. Excess beta-carotene is mainly stored in the fatty tissues of the body. Adult fat stores often turn yellow due to accumulated carotene, while infant fat stores are white. Excessive consumption of beta-carotene leads to yellowing of the skin, however, this effect is easily reversible when the intake is stopped.

Drug interactions of beta-carotene

Beta-carotene may interact with cholesterol-lowering medications. Their combined use can lead to a decrease in the effectiveness of these drugs. Beta-carotene should not be taken with Orlistat, a weight loss drug, as Orlistat can decrease the absorption of beta-carotene by as much as 30%. Bile acid promoters and proton pump inhibitors can also reduce the absorption of beta-carotene. Drinking alcohol with beta-carotene may decrease its ability to convert to retinol and possibly lead to hepatotoxicity.

Beta-carotene and lung cancer in smokers

Chronic intake of high doses of beta-carotene increases the risk of lung cancer in smokers, according to one study. This effect is especially evident when taking nutritional supplements. No lung damage has been found in patients exposed to cigarette smoke and taking moderate doses of beta-carotene (6 mg) as opposed to high pharmacological doses (30 mg). Thus, the risk of cancer when taking beta-carotene is based on the combination of cigarette smoke and high daily doses of beta-carotene. There are at least two hypotheses about the mechanism of the observed harmful effects of high doses of beta-carotene on this group of individuals, but none of them is still widely accepted.
The effect of high doses is explained by the fact that when retinoic acid attaches to RAR-beta (retinoic acid beta receptor), the complex binds AP1 (activating protein-1). AP1 is a transcription factor that binds to DNA and subsequently promotes cell proliferation. Thus, in the presence of retinoic acid, the retinoic acid: RAR-beta complex binds to AP1 and inhibits AP-1 binding to DNA. In this case, AP1 expression ceases and no cell proliferation is observed. Cigarette smoke increases the asymmetric breakdown of beta-carotene, significantly reducing the levels of retinoic acid in the body. This can lead to higher cell proliferation in smokers, and therefore a higher chance of lung cancer.
Another breakdown product of beta-carotene is believed to cause cancer at high doses of trans-beta-apo-8'-aldehyde carotenoid (apocarotenal), which was found to be mutagenic and genotoxic in cell cultures in one study.

Medical uses of beta-carotene

Beta-carotene is used to treat various disorders such as erythropoietic protoporphyria. It is also used to reduce the risk of breast cancer in pre-menopausal women, as well as to reduce the risk of age-related macular degeneration (AMD).

Beta-carotene and cancer treatment

There is still debate about whether beta-carotene is effective in treating various forms of cancer. Studies have shown that patients with cervical intraepithelial neoplasia were positive for beta-carotene; however, high levels of beta-carotene have been found to increase the risk of lung cancer in people who smoke regularly or have smoked in the past. Beta-carotene is used to help prevent breast cancer, although there is currently no evidence to show that a diet high in beta-carotene can help reduce the risk of breast cancer.

Experts say that it is especially important for every person to enrich their body daily with a substance such as beta-carotene. What it is? Read on.

Beta-carotene - what is it?

"Elixir of youth", "source of longevity", "natural protective weapon" - these names characterize a unique substance. It's called beta-carotene. What it is? Let's try to figure it out.

Scientists note: provitamin A or, in other words, beta-carotene, E160a, is a yellow-orange plant pigment that belongs to the group of carotenoids. These substances are formed during photosynthesis. Mushrooms, algae and bacteria also produce beta-carotene. This dye in the body is able to turn into retinol (vitamin A).

Beta-carotene: properties

To slow down the aging process in the body, reduce the risk of developing infectious diseases, and strengthen the immune system, experts recommend eating foods that contain beta-carotene. What is it and what are its functions?

First, provitamin A is essential for cell growth.

Second: beta-carotene restores vision.

Third: E160a maintains healthy nails, hair and skin.

Fourth: beta-carotene is needed for the full functioning of the sweat glands.

Fifth: provitamin A affects the development of the embryo during pregnancy.

Sixth: E160a strengthens tooth enamel and bones.

Why beta-carotene is better than vitamin A

E160a is much more useful than regular retinol. It turns out that with an overdose of vitamin A, the following symptoms are observed: nausea, vomiting, joint pain, itching, abdominal cramps, digestive tract disorders.

Beta-carotene does not cause these side effects. The principal advantage of E160a is that it is completely non-toxic and does not pose a threat to human health in large quantities.

Provitamin A has the ability to be deposited in the depot (subcutaneous fat). Beta-carotene is converted into vitamin A in the amount that is necessary for the human body at a particular stage of its functioning.

How is beta-carotene absorbed in the body

The above vitamin is absorbed in the intestine. The assimilation of beta-carotene depends on such a factor as the completeness of the rupture of cell membranes. Scientists say: it is because of this that whole carrots are absorbed much worse than, for example,

In addition, experts note that the heat treatment of products contributes to the destruction of 30% of this vitamin.

Beta-carotene, like all carotenoids, belongs to this means that fats are necessary for its absorption. Therefore, doctors recommend eating carrots with sour cream or vegetable oil.

It should be noted that provitamin A is accompanied by extremely important antioxidants such as vitamin E and C. They enhance each other's action. Also, vitamin E contributes to better absorption of the above substance.

Deficiency of provitamin A in the human body

If an insufficient amount of E160a enters the body, the following problems may occur:

• "night blindness" (when vision loss is observed in low light);
• redness of the eyelids, dryness of the mucous membranes of the eyes, watery organs of vision in the cold;
• dry skin;
• dandruff and split ends;
• brittle nails;
• frequent viral infections;
• increased sensitivity of tooth enamel.

The reasons that lead to the above symptoms are different. This is primarily an unbalanced diet. That is, foods with a limited amount of fats and high-grade proteins are used in food.

Secondly, the reason for the deficiency of this vitamin is also a metabolic disorder with too intensive use of E160a.

In addition, various diseases of the liver, pancreas and biliary tract can cause a lack of the above substance.

Daily requirement for provitamin A

It is known that the body of each person needs to receive beta-carotene daily. Vitamin E160a is indispensable, and its daily requirement is about 5 mg.

There are some groups of people for whom it is first of all important to provide their body with the above substance:

• if they live in ecologically unfavorable areas;
• exposed to x-rays;
• the state of pregnancy and the period of breastfeeding;
• if drugs are taken that disrupt the absorption of fats.

It is also interesting that people living in areas with a colder climate need less beta-carotene than those living in hot areas.

What foods contain the above provitamin A

It is interesting that the lowest content of E160a is in yellow plants, the average is orange, and the highest is bright red products.

Beta-carotene in foods contains the following:

• in vegetables (carrots, pumpkin, spinach, cabbage, zucchini, broccoli, sweet potato, green peas);
• in fruits (melon, apricots, cherries, mangoes, plums, nectarines).

Carrots are the leader among all the above products. It contains about 6.6 mg of provitamin A.

Also contains beta-carotene in products such as:

• mustard;
• green beet leaves.

The concentration of this substance in vegetables and fruits depends on the degree of maturity and season.