Other issues of Nutrition Advisor

Keen on beta carotene!

If you take a look at the produce section of your local grocer or market this time of year, you are likely to see it brimming with bright colored seasonal treats. These cooler months are the peak harvest time for rich orange, yellow, red and dark green vegetables—such as pumpkin and squash—so it is a great opportunity to experiment with these colorful treats.

Carotenoids are the plant pigments that are responsible for the rich colors that adorn the produce aisle. There are over 600 different plant pigments, but you may be most familiar with the carotenoid named beta carotene, which is most commonly found in orange vegetables such as carrots, sweet potatoes and pumpkins.

What's so magical about the pumpkin?
Pumpkins pack an amazing nutritional punch! Rich orange and dark-green fruits and vegetables, such as pumpkin, are very high in beta carotene, a key nutrient the body can convert to vitamin A.

There are two ways for the body to gain access to the benefits of vitamin A: directly from vitamin A found in foods, or from the conversion of beta carotene to vitamin A.

Carotenoids like beta carotene are potent antioxidants—natural substances that prevent cell damage from excess oxygen. Antioxidants help protect the body against cancer and strengthen the immune system. Healthy vision, bones and skin can all be aided by at least one serving a day of a carotenoid-rich fruit or vegetable.

A helpful rule of thumb is to regularly consume deep orange, yellow, red and green fruits and vegetables to supply your body with sufficient beta carotene and other important carotenoids. Here are some examples of carotenoid winners:

While you won't find "beta carotene" or "carotenoids" listed on the food label, your best bet is to look at the amount of vitamin A per serving. A food containing 100% of the Daily Value for vitamin A has 5,000 International Units (IU).

Is a pill just as good?
Nothing can substitute for good nutrition. The best way to get optimal levels of beta carotene for your body is through a variety of fruit and vegetable sources and not from a supplement. Recent studies on beta carotene found that beta carotene supplements (~20-30mg) can actually be harmful by requiring the body to work harder to break down and process the excess intake. So get your daily dose through food rather than supplements.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Shellfish & cholesterol
• Sorting through nutrition information
• Summer fruit sensations
• Make it fun in the sun
• Eat any sugar alcohol lately?
• Creating a garden rich in antioxidants
• Food safety in the kitchen
• Chocolate
• The soy story
• Cheese can be a healthy addition to your diet
• Control your blood pressure
• Candy and healthy treats

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.