您健康所需的三大類胡蘿蔔素

Do you know why fruits and vegetables have different colors, such as yellow, red, and orange? This is because they contain...CarotenoidsLike vitamins, carotenoids are nutrients found in our diet, primarily in various fruits and vegetables. Some popular types of carotenoids include lutein, astaxanthin, and anthocyanins. Over time, scientists have confirmed the biological functions of carotenoids. Carotenoids are powerful antioxidants, helping to...Strengthening the immune systemFurthermore, it can reduce the risk of chronic diseases. Due to the numerous health benefits of carotenoids, they are now added to some medicines, supplements, and children's foods to enhance their nutritional value and appeal. Studies have also shown that carotenoids can effectively control weight and combat obesity. Today, fruits and vegetables naturally contain over 700 types of carotenoids. However, only 50 are recognized by scientists as substances with important biological activity for the human body. This article recommends three types of carotenoids (lutein, astaxanthin, and anthocyanins), which have positive health effects for everyone.

Lutein

LuteinLutein is a compound that gives fruits and vegetables their bright yellow, red, and orange hues. It's a very powerful antioxidant among carotenoids, essential for maintaining eye health. Interestingly, lutein and zeaxanthin are carotenoids found only inside the eye, in a region called the macula. These carotenoids work together in the eye to combat free radicals that can damage our macula and other parts of the eye.

Food sources of lutein

Although lutein is actually pale yellow, it is abundant in leafy green vegetables such as kale, spinach, and broccoli. Other vegetable sources include zucchini, squash, broccoli, corn, peas, and Brussels sprouts. Lutein is also a fat-soluble carotenoid, meaning it is absorbed best when eaten with some fats, such as olive oil or butter. Eggs are also a good source of lutein. While their content may be lower, the fat in the yolk makes it easily absorbed by the body. Unfortunately, most people don't get enough lutein from their food. Studies have found that the average person ingests only 1-2 mg per day. To protect our eyes, most of us should focus on increasing our intake of lutein-rich foods. Lutein is also available in capsule form as a food supplement. To reap the full benefits of lutein, it is recommended to consume 6 to 20 mg daily through food or dietary supplements.

The main benefits of lutein

Eye care

LuteinProtect your eyesIt is very effective in protecting the retina and macula. Because lutein has antioxidant properties, it can protect the eyes from harmful blue light and maintain normal vision. Doctors recommend that those who need the benefits of lutein take 10 mg daily.

Skin care

Lutein is an antioxidant that helps protect our skin from damage caused by ultraviolet (UV) rays.

Recommended supplements:

Vibecare – Blue Light and Dry Eye Relief Formula contains lutein, zeaxanthin, and Omega-3 for eye protection.
Jamieson – Extra Strong Eye-Protecting Lutein Serum is a supplement containing eye-protecting and antioxidant ingredients.

Astaxanthin

Astaxanthin is a carotenoid found in aquatic animals such as lobster, crab, shrimp, and salmon. It's the pigment that gives fish their pink or reddish hue. Today, astaxanthin is commonly added to diets to make them more appealing to consumers, which is why it's used as a coloring agent in cooking salmon, crab, shrimp, and chicken. Astaxanthin is also a very powerful antioxidant; this pigment has 10 times the antioxidant capacity of beta-carotene and 500 times that of vitamin E. The use of this antioxidant is beneficial in the treatment of certain diseases. It is also known for its immune-stimulating effects. Astaxanthin helps improve blood flow in overweight individuals and those with heart problems, and reduces their oxidative stress. This pigment can also make skin look healthier; it helps smooth wrinkles, remove age spots, and retain skin moisture.

Food sources of astaxanthin

It is found in salmon, trout, lobster, and shrimp.

The main benefits of astaxanthin

skincare

It has effective antioxidant properties, helping to resist damage to the skin caused by sunlight, aging, and free radicals.

Sports recovery

There is high-quality evidence that astaxanthin can help muscles recover from soreness and fatigue.

Male physical strength

Limited evidence suggests that astaxanthin can improve male physical performance.

Scientists recommend taking 4-8 mg of astaxanthin through food or supplements to enjoy its antioxidant benefits.

Recommended astaxanthin supplement: FORCEVA – Astaxanthin 60 capsules

anthocyanin

Anthocyanins are compounds that give fruits and vegetables their red, purple, and blue hues. Most berries, raisins, and grapes are rich sources of anthocyanins. Anthocyanins are also found in flowers. Most red, purple, and blue flowers contain anthocyanins, with some sources including red hibiscus, red roses, lavender, and cornflower. These flowers are edible, and our ancestors used them as colorants in medicine and food. Anthocyanins are effective antioxidants. Studies suggest that these compounds may help stabilize blood sugar and blood pressure levels and maintain cardiovascular health. Some studies claim that anthocyanins can enhance memory in older adults. Due to their nutritional value, some manufacturers add anthocyanins to children's foods, jams, candies, and beverages.

Food sources of anthocyanins

Carrots, cabbage, purple sweet potatoes; blue, red, and purple flowers; berries, blackcurrants, and grapes.

Main effects of anthocyanins

It helps with weight loss by inhibiting weight gain.
It may help stabilize blood sugar and blood pressure levels and maintain cardiovascular health.
Enhance the eyesight and memory of the elderly.

Conclusion

Many people are aware of the benefits of fruits and vegetables. However, only a few know about the disease-fighting compounds in the fruits and vegetables they eat. Lutein, astaxanthin, and anthocyanins are the actual names of some of the disease-fighting compounds in our diet; these are called carotenoids and are essential for health. They contain powerful antioxidants. Consuming a variety of colorful fruits and vegetables provides the body with a large amount of these nutrients.Carotenoid supplementsThis also allows our bodies to enjoy these benefits.