From Pumpkin to Papaya: Exploring the Benefits of Carotenoid Rich Foods
Carotenoids represent a diverse group of over 750 pigments that occur naturally and are produced by plants, algae, and photosynthetic bacteria. These vibrant compounds are responsible for imparting the yellow, orange, and red hues commonly seen in various plants. The majority of the 40 to 50 carotenoids present in the human diet are sourced from fruits and vegetables(1).
Carotenoids play a vital role in human health. Possessing strong antioxidant activity, it has been proposed that some carotenoids may help reduce the risk of cancer(2).
Some of the main characteristics of carotenoids are as follows:
- – Bright yellow, red, and orange-colored pigments.
- – Found in plants, algae, and photosynthetic bacteria.
- – Fruits are a very rich source of carotenoids.
- – Some vegetables such as sweet potato, carrot, pumpkin, and spinach also possess high amounts of carotenoids.
- – Precursors of Vitamin A: α-carotene, β-carotene, and β-cryptoxanthin.
- – Strong antioxidant agents: lutein, lycopene, and fucoxanthin.
Phytochemical | Food Sources | Part of the Plant | Benefits for Human Health |
|---|---|---|---|
Carotenoids | |||
α-carotene | Mango, pear, peach, pumpkin, butternut squash, green bean, okra, avocado, chard, collard greens, tangerine, banana | Pulp of mango, tangerine, avocado, butternut squash, and pumpkin; | Regulates gene transcription, protects against lung and prostate cancer, good for eye health |
β-carotene | Red pepper, carrot, spinach, peaches, brussel sprout, grapefruit, sour cherries, papaya, mango, romaine lettuce | Green parts of plants, flowers, roots, and stems of plants; | Enhancement of gap junction communication, enhances immunity |
Lutein | Asparagus, spinach, kale, green beans, orange pepper, lettuce, broccoli, parsley, pistachio nuts | Leaves of spinach, lettuce, parsley; flower part of broccoli; essential oil of pepper; middle lamella of nuts | Improves immunity, good for eye health |
Lycopene | Tomato, sweet potato, pink grapefruit, pink guava, watermelon, apricot, papaya, rosehip | Skin and pulp of tomato, grapefruit, watermelon, apricot, guava | Improves eyesight, reduces pain, and strengthens bones |
Xanthophylls | Pumpkin, papaya, pepper, mushroom | Young leaves of papaya, pumpkin; | Antioxidant properties, boosts eye health and blood flow |
Cryptoxanthin | Apricot, papaya, peach, cashew apples, sea buckthorn, mandarin, tangerine, lemon | Skin and pulp of cashew apple and citrus fruits | Maintains pulmonary health, prevents arthritis and inflammation; improves immune response |
Fucoxanthin | Brown seaweeds, Bacillariophyta, Chromophyta, Macroalgae, Microalgae | Chloroplasts of brown seaweeds | Antioxidant, anti-inflammatory, antihypertensive, anti cancerous, antidiabetic, antiobesity and radioprotective properties |
Note: Adapted from: Kumar A, P N, Kumar M, Jose A, Tomer V, Oz E, Proestos C, Zeng M, Elobeid T, K S, Oz F. Major Phytochemicals: Recent Advances in Health Benefits and Extraction Method. Molecules. 2023 Jan 16;28(2):887. doi: 10.3390/molecules28020887. PMID: 36677944; PMCID: PMC9862941.
Sources:
Higdon, J., Drake, V. J., Delage, B., Johnson, E. J., & Mayer, J. (2016, August 1). Cartenoids. Linus Pauling Institute. Retrieved September 7, 2023, from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids#:~:text=Carotenoids%20are%20a%20class%20of,found%20in%20the%20human%20diet.
Black, H. S., Boehm, F., Edge, R., & Truscott, T. G. (2020, March 23). The Benefits and Risks of Certain Dietary Carotenoids that Exhibit both Anti- and Pro-Oxidative Mechanisms—A Comprehensive Review. National Library of Medicine. Retrieved September 7, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139534/#:~:text=Carotenoid%20pigments%2C%20particularly%20%CE%B2%2Dcarotene,reduce%20the%20risk%20of%20cancer.
Kumar A, P N, Kumar M, Jose A, Tomer V, Oz E, Proestos C, Zeng M, Elobeid T, K S, Oz F. Major Phytochemicals: Recent Advances in Health Benefits and Extraction Method. Molecules. 2023 Jan 16;28(2):887. doi: 10.3390/molecules28020887. PMID: 36677944; PMCID: PMC9862941.
Vanessa Pinto graduated with a degree in Biology and Masters in Ecology from Lisbon University. After graduating, she underwent a series of professional and personal growth experiences, including being an officer in the Portuguese Army, working in countries as diverse as Iceland and Costa Rica. Vanessa became certified as a Yoga and Meditation teacher in rural India.
Being a compassionate person by nature, Vanessa is able to bring her connectedness when working with others while enhancing the importance and practicality of a pragmatic evidence-based approach to facilitating lasting and permanent change. Vanessa is a certified health coach whose specialties are nutrition, exercise, and mind/ body connection. She works both in Portugal, Thailand and USA, where she develops her work closely with people diagnosed with cancer, mainly in the areas of nutrition, movement and health education.
