Our Secret Friends Carotenoids

Phytochemicals is the general name of active substances in plants and foods. Carotenoids are one of our secret friends. Carotenoids are the structures that give corn yellow, carrot orange and tomato red. They also give color to salmon, goldfish and autumn leaves. If we examine some carotenoids according to color distribution, orange carotenoids are alpha, beta and gamma carotenoids. Red carotenoids are lycopene and astaxanthin. The yellow carotenoids are lutein and zeaxanthin. Green vegetables also have carotenoids, but they are not visible due to chlorophyll.

Plants contain more than 600 types of carotenoids. Only a few of them enter the blood in the human diet. Lycopene and beta carotene make up 30% of them. Alpha, beta carotene, and a few more (with the exception of lycopene and lutein) can be converted to vitamin A. Excessive consumption of alpha and beta carotene does not cause hypervitaminosis of vitamin A, because its conversion is very little and slow. Processes such as heating, cutting, chopping reduce the carotenoids in vegetables. Carotenoids are almost insoluble in water, they dissolve best with fats. For this reason, while consuming carotenoids, oil should be taken together. It is much more beneficial and safe to take carotenoids with natural foods instead of using them in the form of vitamin pills. Multiple carotenoids should be chosen instead of single carotenoids. The effects of dietary fat on the bioavailability of vitamin E, alpha and beta carotene and lutein were investigated. A small amount of fat was required for the highest intestinal absorption of vitamin E, alpha and beta carotene, while a higher proportion of fat in meals was required for the absorption of lutein.

Consumption of foods rich in carotenoids provides protection against chronic diseases such as cancer, cardiovascular diseases, aging-related macular degeneration and cataracts. Carotenoids are carried in the blood by the cholesterol particles (LDL) richest in lipids and reach the tissues with the most LDL receptors. At the same time, the corpus luteum part of the ovaries contains the carotenoids especially lutein, which is useful for the treatment of infertility. They also have properties that support the immune system, and they do this by reducing oxidative stress in the body.

Carotenoids were effective in reducing tumor development in the liver, lung, colon and skin in studies conducted in experimental animals. It also counteracts head and neck cancers (oral cavity, pharynx and larynx), lung, skin, uterus, cervix and digestive tract cancers caused by tobacco and alcohol use, with its antioxidant activity.

In a study conducted on 41,836 women aged between 58 and 69 years, it was observed that dietary vitamin C, alpha carotene, proanthocyanidin and manganese largely eliminated the risk of developing lymph cancer, and it was stated that the use of multivitamins and other vitamin and mineral supplements had no effect on cancer protection. low beta carotene, alpha carotene and cryptoxanthin consumption has been shown to reduce the risk of developing cervical cancer. In addition, in people with high mammographic density, which is a risk factor for breast cancer; It has been shown that the intake of alpha carotene, beta carotene, beta cryptoxanthin, lycopene, lutein and zeaxanthin reduces the risk of breast cancer by reducing oxidative stress.

Consumption of fruit and vegetable juices and vegetable soups rich in carotenoids (alpha carotene, beta carotene, lycopene) reduced homocysteine ​​concentration in the blood and lowered the risk of cardiovascular diseases. In a study conducted with people who had an ischemic stroke, it was observed that as the consumption of vegetables and fruits increased, the alpha and beta carotene and lycopene ratios in the blood (plasma) increased and the risk of ischemic stroke decreased. When the blood samples of 42 cardiovascular patients and 49 healthy individuals were compared, it was observed that the plasma alpha carotene, gamma tocopherol and vitamin C ratios of the sick individuals were lower. It has been stated that a decrease in general antioxidant status leads to an increase in DNA damage and the formation of cardiovascular diseases. Anti-aging and cardiovascular health protective effects can also be attributed to their antioxidant activities. Their antioxidant activity is also linked to the photoprotective role of carotenoids. They can inactivate and eliminate reactive oxygen species that arise by exposure to light and air. Thus, they prevent free radical damage caused by sun rays. Carotenoids can also prevent lipid oxidation and related oxidative stress at sufficient concentrations.