The Color of Health: A Guide to Eating Your Carotenoids

From the vibrant orange of a sweet potato to the rich red of a ripe tomato, color is a sign of life and vitality in our food.

These brilliant hues are thanks to a group of plant pigments called carotenoids. As part of our "How to Eat Your Antioxidants" series, we're exploring three of the most well-known carotenoids—beta-carotene, lycopene, and lutein—and the incredible benefits they offer.

The Power of Pigments:

Carotenoids are fat-soluble antioxidants that play a vital role in protecting your cells from oxidative stress. When consumed, some, like beta-carotene, are converted into Vitamin A, which is essential for vision and immune function. Others, like lycopene and lutein, have unique benefits of their own:

Beta-Carotene: Found in orange and yellow fruits and vegetables, beta-carotene is a powerful antioxidant that your body can convert into Vitamin A, supporting healthy vision and skin (1).

Lycopene: Abundant in red and pink produce, lycopene is a potent antioxidant often studied for its benefits for heart health (2).

 Lutein & Zeaxanthin: These are concentrated in leafy green vegetables and are critical for eye health, protecting the macula from light-induced damage and potentially reducing the risk of age-related macular degeneration (3).

Eating the Rainbow: Delicious Sources of Carotenoids

Incorporating these nutrients into your diet is a feast for the eyes and the body. Here’s where to find them:

•  Beta-Carotene: Carrots, sweet potatoes, pumpkins, cantaloupe, and dark leafy greens like spinach and kale.

•  Lycopene: Tomatoes (especially cooked tomato products like sauce and paste), watermelon, pink grapefruit, and guava.

•  Lutein & Zeaxanthin: Spinach, kale, collard greens, turnip greens, broccoli, and egg yolks.

Simple Ways to Add Carotenoids to Your Plate:

• Roast carrots and sweet potatoes with a little olive oil.

• Make a simple tomato sauce from canned tomatoes for pasta or pizza.

• Sauté spinach with garlic as a side dish.

• Add kale to your morning smoothie for an extra boost.

Embracing these colorful foods is an easy and enjoyable way to protect your body and enhance your overall wellness.

References:

 * Harvard T.H. Chan School of Public Health. "Beta-Carotene." The Nutrition Source. https://nutritionsource.hsph.harvard.edu/beta-carotene/

 * Oregon State University, Linus Pauling Institute. "Lycopene." https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids

 * American Optometric Association. "Lutein and Zeaxanthin." https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition/lutein-zeaxanthin