The Role of Carotenoids in the Fight Against Oxidative Stress and Age-Related Diseases

by: Donna Wright 

When I first heard the word, “carotenoids,” I figured that it had something to do with carrots. And carrots are good for your eyes, right? 

Well, I was right about both. But there is so much more to learn about carotenoids and its many health benefits regarding age-related diseases. 

What Are Carotenoids? 

Carotenoids are pigments found in plants, algae, and photosynthetic bacteria. These pigments produce the bright red, yellow, and orange colors in plants, vegetables, and fruits. In fact, there are more than 600 types of carotenoids and they act as a type of antioxidant for humans. 

There are two main classes of carotenoids: 

:: Xanthophylls – Oxygen-containing molecules with yellow pigments including lutein and zeaxanthin, found in leafy green veggies. 

:: Carotenes – Non-oxygen-containing molecules with orange-pigments including beta-carotene and lycopene.   

Both types of carotenoids have antioxidant properties. Some carotenoids can even be converted into vitamin A, essential for health and growth. As I’ll further explain later, carotenoids offer some health benefits against certain cancers.  

Xanthophylls 

You can identify Xanthophylls by their yellow pigment as you would see in certain fruits and vegetables. Interestingly, Xanthophylls are also responsible for turning some autumn leaves to a yellow color. Types of this carotenoid include lutein and zeaxanthin. Xanthophylls benefits eye health and vision, as the macula lutea in the human retina gets its coloration from this type of carotenoids. They naturally help protect the retina from ultraviolet and blue light, that typically causes radical ions in the tissue. 

Foods offering xanthophylls: 

:: Avocado 

:: Basil 

:: Cabbage 

:: Collard Greens 

:: Egg yolks 

:: Papaya 

:: Parsley 

:: Peaches 

:: Pumpkins 

:: Yellow corn 

:: Yellow peppers 

:: Salmon 

:: Summer squash 

Lutein, a type of xanthophyll, is a yellow-colored pigment found in leafy green plants. It gives the yellow color to egg yolks and special yellow carrots. Lutein is synthesized in plants and has been shown to help eye diseases like macular degeneration. 

Carotenes 

Carotenes do not contain oxygen and can be identified by an orange or reddish pigment. Carotenes help plants grow. Beta carotene and lycopene are examples. Carotenes work by transferring the energy they gather from light into chlorophyll, that in turn is used to store energy in the form of glucose. In fact, carotenes can be found in just about every fruit and vegetable, some more than others.  

Foods offering carotenes: 

:: Apricots 

:: Broccoli 

:: Carrots 

:: Cantaloupe 

:: Kale 

:: Mangoes 

:: Papaya 

:: Pumpkin 

:: Spinach 

:: Sweet potatoes 

:: Tangerines 

:: Tomatoes 

:: Winter squash 

Beta-carotene is a specific carotenoid found in both fruits and plants. It features a distinct red-orange pigment. Beta-carotene is a source of Vitamin A that is necessary for survival, and found in foods like broccoli, carrots, kale, pumpkins, spinach, and sweet potatoes. And remember the old saying that “eating too many carrots will turn you orange?” It’s true! Over consumption of beta-carotene can turn the skin to an orange coloration because the excess of carotenoids are stored in the fat layer just under the skin. 

And if you’re confused about the “green” color of leafy vegetables, the yellow and orange colors from the carotenoids in collard greens, kale, and spinach are masked by a rich supply of green chlorophyll in their leaves. 

Effects of Carotenoids to Stop Harmful Oxidative Stress on the Human Body 

Carotenoids help the body against “free radicals.” Free radicals are defined as unstable molecules that if not battled can lead to “oxidative stress.” Oxidative stress is responsible for causing many types of age-related illnesses like cardiovascular diseases, neurodegenerative disorders (like Alzheimer's and Parkinson's), chronic obstructive pulmonary disease (COPD), chronic kidney disease (CKD), cancer, and osteoarthritis. 

Health Benefits of Carotenoids and Vitamin A 

The body naturally converts Provitamin A carotenoids (alpha carotene, beta carotene, and beta-cryptoxanthin) into retinol or vitamin A. And Vitamin A is important for healthy immunity, growth, cell division, reproduction, and vision‌. Foods that are rich in vitamin A include cantaloupe, carrots, dairy, leafy greens, and liver. If a child is diagnosed with measles, vitamin A can reduce the severity of the symptoms. 

Let’s further explore some of the health benefits. 

Cardiovascular Health 

Improving cardiovascular health is a key factor in improving longevity. And the benefits of carotenoids on your heart are both vital and impressive. Carotenoids are known to help lower inflammation in the body. Reducing inflammation can help protect the heart by preventing blockages in the artery walls. Lycopene, a type of carotene, is the red pigment found in many fruits and vegetables and is associated with lowering blood pressure and helping to prevent hardening of arteries.  

By neutralizing free radicals, reducing oxidative stress, and supporting cellular health, carotenoids can help to lessen elevated cholesterol levels. In fact, beta-carotene’s antioxidant properties can potentially contribute to lowering LDL cholesterol. Carotenoids are also known to help the function of the inner lining of blood vessels (endothelium) by promoting better blood flow and reducing the risk of atherosclerosis.  

Eye Health 

Eating carrots have always been associated with helping to improve vision. So, it’s not surprising that eating carotenoid-rich foods protects healthy cells in the eye to help reduce the risk of age-related eye diseases including Macular Degeneration and cataracts. 

Macular Degeneration, a leading cause of vision loss, is degeneration of the center of the retina often associated with long-term blue light exposure. Antioxidant carotenoids like lutein and zeaxanthin can be found in the retina to help to absorb the dangerous blue light. Increasing those carotenoids  in your diet from leafy greens (broccoli, collard greens, kale, and spinach) can slow down the start or progression of eye damage. 

Help to Lower Cancer Risk 

Eating more carotenoid-rich foods in your diet will increase the amount of antioxidants protecting your body. That explains why carotenoids have been associated with lowering certain types of cancer including prostate, breast, colon, skin, and lung cancer. 

When it comes to lowering the lung cancer risk, consider this: Smoking cigarettes causes a smoker to ingest harmful chemicals. Those chemicals destroy healthy cells in the body which can turn cancerous. Carotenoids are antioxidants that protect cells. This is significant when battling cancer and may even be able to help prevent cancer growth. Smokers are urged to quit smoking and take advantage of the benefits of carotenoids. 

Carotenoids are also associated with reducing skin cancer risk. Here’s why: Some carotenoids break down into vitamin A, and a known fact is Vitamin A protects skin from sun exposure damage. When carotenoids protect the skin, the benefits can help reduce risks for melanoma, premature aging of the skin, and other skin issues. 

Enhance Immune Function 

Also, carotenoids help fight oxidative stress and inflammation. This is vital to the body’s immune response and helps protect cells from damage by free radicals, supporting immune cell activity to fight infection, and helps maintain an overall healthy immune function. 

Can Taking Supplements Be An Alternative to Carotenoids? 

With all the health benefits of carotenoids, you’ll want to add carotenoid-rich foods to your daily diet. Supplements should not be your first choice as they are not an adequate replacement for a well-balanced diet. While carotenoids are available in vitamin A supplements, consuming them naturally enhances their antioxidant effects. In addition, supplements can be dangerous if they contain high levels of vitamin A, which can be toxic if you take too much. It’s suggested that food be the primary source of nutrients. Talk with your doctor before altering your diet by taking dietary supplements. 

Reap the Benefits of Colorful Fruits and Veggies Today 

Enjoy more carotenoid-rich foods for a more delicious life and to help strengthen your immune system and improve your overall health.   

Rest assured, eating carotenoid-rich food is a guaranteed win. You do not have to worry about getting too many carotenoids in your diet from natural sources like fruits and vegetables. However, if you have any medical conditions that restrict certain fruits and vegetables, follow the advice of your doctor.