Carotenoids are natural pigments found in many roots, leaves, seeds, fruits, and flowers. They include lycopene, beta-carotene, lutein, zeaxanthin, and astaxanthin.
These pigments are also found in smaller amounts in animal-based foods, such as eggs, meat, and fish. Carotenoids have antioxidant, anti-inflammatory, and photoprotective properties.
Carotenoids support immune health, may lower cancer risk, and help prevent premature aging. Since many are fat-soluble, they are better absorbed when eaten with fats like olive oil or nuts.
The main types of carotenoids are:
1. Beta-carotene
Beta-carotene is a yellow, orange, or red pigment found in fruits and vegetables such as carrots, acerola, peaches, spinach, and broccoli.
This carotenoid has antioxidant properties that may help prevent heart disease, vision problems, and cancer. Beta-carotene may also help promote skin tanning when consumed regularly in the days before sun exposure.
Foods rich in beta-carotene
Some foods that are rich in beta-carotene include:
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Carrot
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Mango
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Pumpkin
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Spinach
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Kale
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Melon
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Buriti
According to the National Institutes of Health Office of Dietary Supplements, cooking and heat treatment can increase the bioavailability of beta-carotene from foods.
2. Lycopene
Lycopene is a red-orange carotenoid with antioxidant and anti-inflammatory properties. It is found in fruits and vegetables.
Regular intake of foods rich in lycopene may help prevent premature aging, reduce the risk of some types of cancer, such as prostate, breast, and pancreatic cancer, and lower the risk of cardiovascular disease.
Foods rich in lycopene
The main foods rich in lycopene include:
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Tomato
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Red guava
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Papaya
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Carrot
Cooking and processing these foods helps release lycopene, making it easier for the body to absorb. Absorption is further improved when they are eaten with fats like olive oil.
3. Lutein
Lutein is a carotenoid classified as a xanthophyll. It is found in high amounts in the retina, where it helps protect the eyes from oxidative damage and prevent vision problems.
Lutein has antioxidant action that helps protect the eyes from ultraviolet (UV) rays from the sun and blue light emitted by computers and cell phones. It may help prevent cataracts and macular degeneration.
Foods rich in lutein
Some foods rich in lutein and zeaxanthin include:
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Basil
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Spinach
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Parsley
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Kale
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Egg yolk
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Peas
Because lutein is a carotenoid, it is better absorbed when eaten with fat-containing foods, such as olive oil, nuts, and almonds.
4. Zeaxanthin
Zeaxanthin is a carotenoid that is very similar to lutein. It gives foods a yellow-orange color.
Zeaxanthin has antioxidant action and may help prevent cardiovascular disease, cataracts, diabetic retinopathy, and age-related macular degeneration.
Foods rich in zeaxanthin
The main foods rich in zeaxanthin include:
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Spinach
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Tangerine
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Lettuce
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Broccoli
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Carrot
Yellow corn, corn-based products, and bell peppers also contain good amounts of zeaxanthin.
5. Astaxanthin
Astaxanthin is a pink-red carotenoid with strong antioxidant action. It helps fight free radicals and may help prevent diseases such as cancer, atherosclerosis, diabetes, and high blood pressure.
Foods rich in astaxanthin
Some foods that are rich in astaxanthin include:
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Shrimp
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Salmon
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Seaweed and microalgae
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Lobster
Astaxanthin is also found in high amounts in krill, a crustacean similar to shrimp that is also rich in this carotenoid.