Beta Carotene

Beta carotene: introduction

Beta carotene belongs to the category of carotenoids, plant pigments that represent the precursors of vitamin A (retinol); however, the nutritional importance of beta carotene is not only that of being the precursor of the aforementioned vitamin. In fact, among the several hundred carotenoids, Beta carotene has achieved its own independence, as we will see in this article where the properties, side effects and recommended dose will be addressed.

Curiosity

The etymology of the term "carotene" is curious and links us to carrots. In fact, this pro-vitamin was so named by the scientist Wackenroder, who succeeded in isolating the compound, precisely, from the root of the carrot. It then had to wait until 1907 (Willstatter and Mieg) to clarify the structure of Beta carotene, until 1911 for its direct isolation from carrots (Willstatter and Escher), and until 1950 for its chemical synthesis (Milas et Al .; Karrer and Euguster).

Sources of beta carotene

Carotenoids are highly pigmented substances, whose color varies from red to orange, fat-soluble (they do not dissolve in water) and sensitive to light and heat; beta carotene is found in many fruits, cereals, oils and green leafy vegetables, sweet potatoes, squash, spinach, apricots, peppers ... and of course carrots.

FRULLATO FOR THE RICH BETA-CAROTENE TANNING

Centrifuged to fix the tan

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Property

Alpha and gamma-carotenoids are other forms of pro-vitamin A, but as anticipated, Beta carotene certainly has the greatest nutritional importance, because:

• it boasts antioxidant properties, counteracting the onset of free radicals
• is the main source of vitamin A for vegetarians: in case of need, beta carotene is converted by the body into vitamin A, involved in very important biological functions (for example the synthesis of glycoproteins)
• it is converted into retinol (essential for vision), which in turn is converted into retinoic acid, essential for cell growth and differentiation: in fact, if vitamin A is not formed, the organism is in deficiency, with the resulting in abnormal bone growth, dry corneal eye (xerophthalmia) and reproductive disorders.
• its potential usefulness against the appearance of cancer and diseases affecting the cardiovascular system is being tested: to ascertain this possible effect, further studies will have to be awaited.

Beta carotene is commercially present in many formulations of supplements; it can be produced in the laboratory, but it can also come from algae or fungi.

Beta carotene studies

After the work carried out by Moore (1957) led to the certainty that the carotene represents the precursor of vitamin A, it was necessary to wait until the end of the twentieth century to learn, thanks to two scientists, Garewal and Diplock, that beta carotene is transformed in vitamin A only if the body actually needs it. In fact, the excess beta carotene is deposited on the skin, which appears a yellow color (not to be confused with jaundice): it is a reversible condition, because it is enough to reduce the dose taken to ensure that the "carrot effect" (carotenodermia or carotenosis) disappears.

Beta carotene intoxication?

Apart from these episodes of carotenosis, it can be stated that chronic beta-carotene intoxication is absolutely unlikely in the context of proper nutrition: just to give a practical example, a person can safely also take 20, 000 IU of vitamin A derived from carotenoids, without encountering any danger. To consider, however, that if the 20, 000 IU of vitamin A derive from retinol - which is found in high doses in bovine liver (30, 000-50, 000 IU per 100 g depending on cooking), in butter, margarine (3, 000 IU per 100 g ), in eggs (1, 800 IU per 100 g) and in fat cheese (1, 000 IU per 100 g) - there may be problems in the body, as we are talking about vitamin A immediately active and available.

Indicative dosages

If the recommended daily dose of Beta-carotene goes from 2 to 4 mg, in smokers the integration - which in theory is useful in counteracting the increased oxidative stress linked to smoking habits - could, in reality, be contraindicated: in fact, studies were conducted on smokers who did not take beta carotene supplements and compared them with those who did not take them; in spite of expectations, there was a higher incidence of lung cancer in the supplement group.

In other studies, it has been proven that excessive beta carotene supplementation can increase the risk of prostate cancer, but not only: cardiovascular problems and intracerebral hemorrhage are possible consequences of an excess of beta carotene in smokers and in people who have exposed to asbestos.

Excess and shortage

Another possible side effect resulting from excessive consumption of Beta carotene is to block the ability to recover fat-soluble vitamins from the liver, such as vitamin D, preventing the formation of a reserve of these vitamins: this side effect can become particularly important in countries far from the Equator, where the deposition of vitamin D is fundamental to face the scarcity of winter light.

No beta-carotene deficiency symptoms are recorded, unless there is also an underlying retinol deficiency; in this case the symptoms include vision disorders, skin problems and predisposition to infections.

A generous intake of beta carotene would be appropriate in people who are exposed to the sun for long periods, in the elderly, against senile maculopathy, and in those who take alcohol, because ethanol destroys the reserves of vitamin A in the liver. Given the potential side effects, it is advised, however, to consult your doctor before taking beta-carotene supplements. To be clear, 2 mg of beta carotene (daily dose) are contained in each of the following portions:

• 25 g of carrots
• 40 g of beets
• 45 g of formentino
• 50 g of spinach
• 55 g of red pepper
• 65 g of mango
• 110 g of melon
• 130 g of apricots
• 140 g of persimmon

Positive effects of beta carotene

• Beta-carotene appears to be particularly effective for women who are at high risk of getting breast cancer
• it can prevent sunburn in people with sensitive skin
• It can prevent bronchitis and breathing difficulties in smokers
• can potentially reduce the risk of ovarian cancer in women after menopause, even if there are still no certainties
• may reduce the risk of death associated with pregnancy
• prevents night blindness
• can improve oral leukoplakia
• can improve physical performance in the elderly

Considerations

From what has been explained in the course of the article, it is clear once again the importance of a correct nutrition education, rather than the immoderate use of supplements, driven by excessive enthusiasm towards such practices. In fact, if within a balanced diet and taken through foods that are rich in it, beta-carotene shows all its potential benefits, the isolation of this provitamin and its administration at high doses have often produced adverse effects. to those hoped for, even increasing the risk for the development of pathologies to which a preventive action was supposed. Hence the importance of first of all optimizing one's diet and lifestyle, and then eventually consulting a doctor or nutrition expert to ascertain the actual need for an additional intake of beta-carotene or other nutrients.