The Three Carotenoids You Need for Health

Do you know why fruits and vegetables come in different colors like yellow, red, and orange? This is because they containcarotenoids. Like vitamins, carotenoids are nutrients found in our diet, primarily in various fruits and vegetables. Some popular types of carotenoids are lutein, astaxanthin, and anthocyanins. Over time, scientists have confirmed the biological functions of carotenoids. Carotenoids are powerful antioxidants that helpstrengthen immune system, and can also reduce the risk of chronic diseases. Because of their many health benefits, carotenoids are now added to some medicines, supplements and children's foods to make them more nutritionally valuable and attractive. Research also suggests that carotenoids may be effective in weight management and fighting obesity. Today, there are more than 700 carotenoids found naturally in fruits and vegetables. However, only 50 substances are recognized by scientists as having important biological activities in humans. This article recommends three carotenoids (lutein, astaxanthin, and anthocyanins) that have positive health effects for everyone.

Lutein

LuteinIt is a compound that gives fruits and vegetables their bright yellow, red and orange colors. Lutein is a very powerful antioxidant among the carotenoids that is essential for maintaining eye health. Interestingly, lutein and zeaxanthin are carotenoids found only in the inner part of the eye, known as the “macula.” These carotenoids work together inside the eye to fight free radicals that can damage our macula and other parts of the eye.

Food Sources of Lutein

Although lutein is actually yellowish in color, it is also found in abundance in green, leafy vegetables like kale, spinach, and collard greens. Other vegetable sources are zucchini, squash, broccoli, corn, peas, and Brussels sprouts. Luteins are also fat-soluble carotenoids, which means they are best absorbed when they are consumed with some fat, such as olive oil or butter. Eggs are also a good source of lutein. They may be lower in content, but the fat in the yolk makes the lutein easily absorbed by the body. Unfortunately, most people do not get enough lutein from food. Studies have found that the average person consumes only 1-2 mg per day. To protect our eyes, most of us should aim to increase our intake of lutein-rich foods. Lutein is also available in capsule form as a food supplement. If you want to reap the full benefits of lutein, the recommended intake is 6 to 20 milligrams (mg) per day through food or dietary supplements.

related articles:5 basic eye protection measures

Key Benefits of Lutein

eye care

Luteinprotect eyesVery effective, it protects the retina and the macula. Due to its antioxidant properties, lutein can protect the eyes from harmful blue light and maintain normal vision. Doctors recommend that those who need to reap the benefits of lutein take 10 mg per day.

Skin care

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

Recommended supplements:

Weber – Blue Light & Dry Eyes Clear Formula contains an eye protection formula with lutein, zeaxanthin and Omega-3.
Jamieson - Lutein Extra Strength Eye Care is a supplement containing antioxidant ingredients that support the eyes.

Astaxanthin

Astaxanthin is a carotenoid found in aquatic animals such as lobster, crab, shrimp and salmon. It is the pigment that gives fish their pink or reddish color. Today, astaxanthin is often added to diets to make them color appealing to consumers, which is why it is used as a coloring agent in cooked salmon, crab, shrimp, and chicken. Astaxanthin is also a very powerful antioxidant. The antioxidant capacity of this pigment is 10 times that of beta-carotene and 500 times that of vitamin E. The use of such antioxidants is beneficial in the treatment of certain diseases. It is also known for its immunostimulatory effects. Astaxanthin may help improve blood flow and reduce oxidative stress in overweight people and those with heart problems. This pigment also makes skin look healthier by helping to smooth out wrinkles, remove age spots and keep the skin hydrated.

Food Sources of Astaxanthin

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

Key Benefits of Astaxanthin

skin care

It acts as a potent antioxidant, helping to fight skin damage caused by the sun, aging, and free radicals.

exercise recovery

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

Male stamina

There is limited evidence that astaxanthin can improve physical performance in men.

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

Recommended astaxanthin supplement: FORCEVAL – Astaxanthin 60 capsules

anthocyanin

Anthocyanins are compounds that give fruits and vegetables their red, purple and blue colours. Most berries, raisins, and grapes are rich sources of anthocyanins. Anthocyanins are also found in flowers. Most red, purple, and blue flowers contain anthocyanins, and some sources are red hibiscus, red roses, lavender, and cornflowers. The flowers are edible, and our ancestors also used them as medicine and as a coloring agent in food. Anthocyanin is a potent antioxidant. Studies have shown 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 the elderly. Some manufacturers add anthocyanins to children's foods, jams, candies and beverages for their nutritional value.

Food sources of anthocyanins

Carrots, cabbage, purple potatoes; blue, red and purple flowers; berries, black currants and grapes.

The main effects of anthocyanins

• For weight loss, it can inhibit weight gain.
• It may help stabilize blood sugar and blood pressure levels and maintain cardiovascular health.
• Enhance vision and memory in the elderly.

Summary

Many people are aware of the benefits of fruits and vegetables. Yet, only a few people are aware of the disease-fighting compounds in the fruits and vegetables they eat. Lutein, astaxanthin, and anthocyanins are the actual names of certain disease-fighting compounds in our diet, called carotenoids, that are essential for health. They contain strong antioxidants. Eating a variety of colorful fruits and vegetables can provide the body with a good amount of these nutrients. TakingCarotenoid supplementsOur bodies can also enjoy these benefits.