Carotenoids are a class of natural fat-soluble pigments found principally in plants, where they play a vital role in the photosynthetic process. Carotenoids are responsible for many of the red, orange and yellow colours of plant leaves, fruits and flowers. Some familiar examples of carotenoid colouration are the oranges of carrots and citrus fruits, and the reds of peppers and tomatoes.
Beta-carotene was appreciated as a precursor of vitamin A. Now it is known that beta-carotene is one of the Big Three antioxidants, the other two being vitamins C and E.
Beta-carotene also helps in strengthening the immune system by boosting the number of T-helper and infection-fighting cells. It lowers the risk of cancer and certain infectious diseases. Furthermore, it decreases the risk for cardiovascular disease by interfering with how fats and cholesterol in the bloodstream oxidize to form arterial plaques.
Colour is the key to Identify beta-carotene loaded foods. Yellow- to red-orange-coloured fruits and vegetables, and dark-green, leafy vegetables are rich in beta-carotene. The beta-carotene pigment in dark-green leaves is masked by chlorophyll. It is estimated that the recommended cancer prevention dose of beta -carotene is 15 mg to 25 mg daily.
Vegetables that are rich in beta-carotene are carrots, capsicum peppers, sweet potatoes, bitter melon, tamarind, swamp cabbage (or water con-volvulus), spinach, kale, choi sum, lettuce and green onions. From fruit stands, your favorite provitamin A pick should be melon and ripe mangoes. These two contain about a third more beta-carotene than sweet potato and squash. You will also want some canistel, ripe papaya, bananas, jackfruit, tangerines, oranges and pink grapefruit.
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