Carotenoids

The next few blogs will cover some of the phytonutrients. The prefix "phyto" means plant, so these are substances found in plant foods that protect the plant and gives it color, flavor, and texture. Phytonutrients are grouped together according to their characteristics, so today's blog will cover the carotenoids.

Carotenoids

Beta carotene is an antioxidant that helps neutralize free radicals that may damage cells and helps with defenses in cells. You will find beta carotene is yellow/orange fruits and vegetables such as canteloupe, apricots, papayas, carrots, pumpkins, and sweet potatoes. Green vegetables such as broccoli, spinach, and kale also have beta carotene. The body turns beta carotene into vitamin A in the body.

Lutein helps contribute to health vision and is found in green vegetables such as spinach, kale, romaine lettuce, broccoli, and Brussels sprouts. You will also find lutein in eggs yolks and kiwi.

Lycopene may help reduce risk of prostate cancer and have a role in heart health. Lycopene is found in red fruits and vegetables, such as tomatoes, processed tomato products, pink grapefruit, and watermelon. The red pigment in red peppers is not from lycopene. Processed tomato products or those that have been cooked, such as tomato sauce, tomato paste, etc, have higher concentrations of lycopene than fresh tomatoes. Processing enhances the body's ability to use the lycopene.

Zeaxanthin may also contribute to healthy vision. You will find this phytonutrient in corn, spinach, winter squash, green vegetables, citrus fruits, and eggs.

Most fruits and vegetables have many phytonutrients in them, so eating a variety of fruits and vegetables daily helps contribute to our overall health and wellness.

Next week's blog will cover the flavonoids.

(Information is from Complete Food and Nutrition Guide, American Dietetic Association.)