What is the best way to increase carotenoids in my diet?
This article will discuss how to increase your intake of carotenoids through your meals. Carotenoids play an important role in our health. You'll learn the benefits of increasing your carotenoid consumption, how to incorporate carotenoid rich foods into your daily diet and other suggestions for maximizing your intake.
Increase Carotenoid intake is important
They are pigments that occur naturally in many plants, alga and photosynthetic microbes. Carotenoids are responsible for the vibrant oranges, reds and yellows of many fruits and veggies. Researchers have linked the consumption of carotenoid to a variety of health benefits. These include boosting immunity and protecting against cancer.
According to a study in the American Journal of Clinical Nutrition, higher levels of carotenoids found in blood plasma were associated with lower risks of age-related macula degeneration. This is a major cause of blindness in older people. It's important to include foods rich in carotenoid into your diet.
Important Points for Getting Started
Not all carotenoids have the same benefits. Only about 50 of the 600 types are utilized by our body. Beta-carotene and alpha-carotene are the most useful, followed by lutein (zeaxanthin), lycopene (lutein), astaxanthin (zeaxanthin), and zyaxanthin.
Harvard University research suggests that fat is the best way to absorb carotenoids. Carotenoid rich foods can be absorbed better when combined with healthy fats such as avocados, olive oil, and nuts. The cooking method can influence carotenoids' bioavailability. Lightly cooking vegetables, for example, can help our bodies absorb nutrients.
Carotenoids and Foods that Increase Intake
- Carrots are high in beta-carotene which is converted by our bodies into vitamin A.
- Spinach is a good source of lutein, zeaxanthin and other antioxidants that are beneficial for the eyes.
- Tomatoes are a rich source of lycopene and linked with heart health, cancer prevention and cancer.
- Sweet potatoes are another excellent source of beta carotene.
- Bell peppers contain both beta-carotene (alpha-carotene) and alpha-carotene.
- The kale is a great source of beta-carotene, lutein and zeaxanthin.
- Pumpkins are a great source of beta-carotene and alpha-carotene.
- Mangoes contain beta-carotene, as well as other carotenoids.
- Apricots are rich in beta-carotene and other carotenoids.
- Cantaloupe : A mix of beta-carotene, zeaxanthin and lutein.
Carotenoid Supplements: Additional Tips to Increase Carotenoid Consumption
Variety is important when you want to eat a diet high in carotenoids. Include as many types of fruit and vegetables as you can. Don't overlook the importance of healthy fats. Include healthy fats into your diet to increase the body's absorption of carotenoid pigments. Consider how you cook your food. You can increase carotenoid absorption by lightly steaming or cooking your vegetables.
Conclusion
Conclusion: Increasing your carotenoids intake through your diet can be a beneficial and practical step to improve your health. Understanding the benefits of carotenoids, how to maximize absorption and adding a variety carotenoid rich foods in your diet will help you increase your intake.
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