Carotenoids are a natural fat-soluble pigment that leads to yellow, orange, and red colors. These pigments are made by most plants, fungi, and some bacteria. Despite the more than 1,100 known carotenoids, humans eat roughly fifty of them through our dietary choices. Of these, only about a dozen appear in large enough concentrations to be detected by blood tests. A specific example of a carotenoid is provitamin A from plants. Human cells can convert some of this into usable vitamin A.
We know that carotenoids are anti-inflammatory and antioxidant, protecting cells against free radical damage. Ongoing studies are determining how carotenoids best support human health. Research shows the more carotenoids folks eat, the lower their risk of having heart or metabolic disease. They have also been shown to reduce the risk of obesity and help improve fatty liver and other liver diseases. These compounds also support healthy skin, protecting against UV damage, sunburn, and the appearance of aging. Carotenoids are also helpful in preventing or reducing age-related disease. For example, lutein and zeaxanthin have been shown to reduce the risk of macular degeneration, the main cause of vision loss in older adults.
Adding carotenoids to your life is very simple. Eating a rainbow of fruits and vegetables or drinking teas will give you a variety of plant pigments. As always, if you are making dietary changes, contact your doctor or nutritionist. This is especially important if you are on certain medications like blood thinners.
Resources:
Bakac ER, Percin E, Gunes-Bayir A, Dadak A. 2023. “A Narrative Review: The Effect and Importance of Carotenoids on Aging and Aging-Related Diseases.” Int J Mol Sci.; 24(20): 15199. doi: 10.3390/ijms242015199.
Jiří Bufka, Lenka Vaňková, Josef Sýkora, Věra Křížková. 2024. “Exploring Carotenoids: Metabolism, Antioxidants, and Impacts on Human Health.” Journal of Functional Foods; 118: 106284. ISSN 1756-4646. https://doi.org/10.1016/j.jff.2024.106284.
Eroglu, Abdulkerim, et al. 2023. “Carotenoids and Their Health Benefits as Derived via Their Interactions with Gut Microbiota.” Advances in Nutrition; 14(2): 238-255. ISSN 2161-8313. https://doi.org/10.1016/j.advnut.2022.10.007.