| Betacarotene | ||||||||
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- Why betacarotene is good for you
- Important betacarotene facts
- Groups at risk of betacarotene deficiency
- Symptoms of betacarotene deficiency
- Betacarotene and health
- Betacarotene in foods
- Betacarotene recommended daily intake (RDI)
- Betacarotene works best with
- Overdosage, toxicity and cautions for betacarotene
Why betacarotene is good for you
Betacarotene is part of the powerful carotene family of vitamins and is the precursor of Vitamin A. Betacarotene is responsible for the orange colour of carrots and other other orange coloured fruits and vegetables.
Some of the betacarotene in foods eaten gets converted to Vitamin A in the liver and small intestine, as necessary by the body, while the rest acts as a powerful antioxidant within the body to remove free radicals.
Betacarotene is the most abundant of the carotenes.
CAUTION:
Heavy smokers, former smokers and heavy drinkers should NOT take high levels of betacarotene supplements. See below for the evidence about this.
- Betacarotene rich vegetables and fruit should not be soaked in water for long periods, as the nutrient can be lost
- Large doses of betacarotene are almost non-toxic and therefore preferable to vitamin A supplements - which can be toxic at higher levels
- Carotenes are found in almost all fruit and vegetables
- Carotenes in vegetables are better absorbed if they are either cooked or steamed lightly
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Groups at risk of betacarotene deficiency
- People with certain illness - people with liver disease, cystic fibrosis or chronic diarrhoea all may have lower betacarotene levels
- Smokers - usually have low levels of all antioxidants, including low betacarotene
- Users of birth control pills - have high levels of betacarotene in their blood, but low levels stored in the liver (the pill does not have this effect on betacarotene)
- People with chronic infections - sickness or chronic infection produces free radicals, which lower betacarotene levels
- Stress – physical or physiological stress, such as overwork, fatigue, not eating enough or properly and exercising too much all create free radicals which lower betacarotene levels
- People taking certain drugs - there are many drugs which reduce the absorption of betacarotene, and a medical professional will usually prescribe dosage. NEVER mix supplements with drugs without consulting a medical professional
- Alcoholics - alcoholics tend to eat poorly, so their vitamin intake is low and alcohol blocks absorption of many nutrients, as well as excreting much of it that is absorbed
Talk to a medical professional about betacarotene supplements BEFORE taking them.
Symptoms of betacarotene deficiency
None known.
- Lowering bad (LDL) cholesterol levels - betacarotene works to reduce the LDL cholesterol levels in the blood, by mopping up the free radicals
- Boosting the immune system - betacarotene has
anti-infective powers due to its powerful antioxidant properties - Preventing night blindness - betacarotene helps the eyes see better in the dark, because it tops up all the vitamin A in the retina
- Preventing cataracts - betacarotene helps mop up the free radicals which damage the lens of the eye and cause cataracts
- Preserving eyesight - betacarotene helps prevent the condition age related macular degeneration (ARMD) which causes blindness in older people
- Preventing heart attacks and heart disease - people who eat foods high in betacarotene have fewer heart attacks and strokes
Talk to a medical professional about betacarotene supplements BEFORE taking them.
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| Food | Amount | Betacarotene (mcg) |
|---|---|---|
| Sweet potato, cooked | 1 medium | 9230 |
| Carrot | 1 medium | 8100 |
| Collard greens cooked | ½ cup | 7400 |
| Spinach, cooked | ½ cup | 7290 |
| Winter squash, cooked | ½ cup | 6560 |
| Kale, cooked | ½ cup | 4560 |
| Apricots, fresh | 3 | 2890 |
| Rockmelon (cantaloupe) | 1 cup | 2720 |
| Pepper, sweet red | ½ cup | 2225 |
| Peach, yellow | 1 large | 2030> |
| Broccoli, cooked | ½ cup | 1940 |
| Tomato Juice | 1 cup | 1460 |
| Asparagus, cooked | 1 cup | 1220 |
| Tomato | 1 medium | 1110 |
| Prunes, stewed | ½ cup | 1065 |
| Watermelon, cubed | 1 cup | 940 |
| Peas | ½ cup | 430 |
| Brussels sprouts | ½ cup | 405 |
| Orange | 1 medium | 400 |
| Green beans, cooked | ½ cup | 340 |
| Zucchini | ½ cup | 270 |
| Banana | 1 medium | 230 |
| Pepper, green | ½ cup | 210 |
| Apple | 1 medium | 120 |
| Cabbage | ½ cup | 90 |
| Cauliflower | 1 cup | 80 |
| Grapefruit | ½ medium | 80 |
Betacarotene recommended daily intake (RDI)
There is currently no tolerable upper limit for betacarotene. There is, though, a tolerable upper limit for vitamin A (which is also shown in the table below).
| RDA | lifestage | age | amount |
|---|---|---|---|
| INFANTS | 0-6mths 7-12mths |
400mcg (1320IU) 500mcg (1650IU) |
|
| CHILDREN | 1-3yrs 4-8yrs |
300mcg (1000IU) 400mcg (1320IU) |
|
| CHILDREN | 9-13yrs male: 14-18yrs female: 14-18yrs |
600mcg (2000IU) 900mcg (3000IU) 700mcg (2310IU) |
|
| ADULTS | male: 19-50yrs female: 19-50yrs |
900mcg (3000IU) 700mcg (2310IU) |
|
| SENIORS | male: 51+yrs female: 51+yrs |
900mcg (3000IU) 700mcg (2310IU) |
|
| PREGNANT | <18yrs 19-50yrs |
750mcg (2500IU) 770mcg (2565IU) |
|
| LACTATING | <18yrs 19-50yrs |
1200mcg (4000IU) 1300mcg (4300IU) |
|
| TOLERABLE UPPER LIMIT | Lifestage | Age | Amount |
| INFANTS | 0-12mths | 600mcg (2000IU) | |
| CHILDREN | 1-3yrs 4-8yrs |
600mcg (2000IU) 900mcg (3000IU) |
|
| CHILDREN | 9-13yrs 14-18yrs |
1700mcg (5610IU) 2800mcg (9240IU) |
|
| ADULTS | 19-50yrs | 3000mcg (10000IU) | |
| SENIORS | 51+yrs |
3000mcg (10000IU) | |
| PREGNANT | <18yrs 19-50yrs |
2800mcg (9240IU) 2000mcg (10000IU) |
|
| LACTATING | <18yrs 19-50yrs |
2800mcg (9240IU) 3000mcg (10000IU) |
|
| TOXIC LEVELS | >60mg for otherwise healthy adults smokers, former smokers and heavy drinkers should NOT take betacarotene at any dosage (see cautions below) |
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The tolerable upper limits should only be taken for short periods and only under medical supervision.
Betacarotene works in synergy with the other major antioxidant vitamins: |
Overdosage, toxicity and cautions for betacarotene
Overdosage of betacarotene causes the following symptoms:
- Enlarged liver
- Low blood pressure
- Orange colouration of the skin
- Weakness
- Weight loss
Betacarotene overdosage symptoms are usually reversible.
Smokers, former smokers and heavy drinkers should NOT take betacarotene supplements. This group should get their betacarotene requirements from the fruits and vegetables they eat.
CAUTIONS
Published in 1996, the CARET (beta-Carotene and Retinol Efficacy Trial) study tested betacarotene and vitamin A supplements in people at high risk for lung cancer — smokers, former smokers, and asbestos-industry workers, as well as heavy drinkers. This study was done to determine how good these supplements were in reducing lung cancer in these groups of people, as it is well known that people with higher levels of betacarotene (from eating foods high in this nutrient) in their body had lower incidence of lung cancer.
The study was stopped when it became obvious that the people taking betacarotene (not even a high dose—just 30 milligrams a day) actually had a higher rate of lung cancer and higher mortality rate than those taking a placebo.
The betacarotene supplements increased the lung cancer risks only in people who smoked more than a pack a day and/or drank "above-average" amounts of alcohol.
Another large Finnish study published two years earlier showed similar results.
People who fall into these groups (heavy smoker, former smoker, current or former asbestos-industry workers and heavy drinkers) should NOT take betacarotene supplements. These people should instead get their betacarotene requirements from the foods they eat.
references
- Baron JA, Cole BF, Mott L, et al. Neoplastic and antineoplastic effects of beta-carotene on colorectal adenoma recurrence: results of a randomized trial. J Natl Cancer Inst 2003;95(10):717-7
- Gabriele S, Alberto P, Sergio G, Fernanda F, Marco MC. Emerging potentials for an antioxidant therapy as a new approach to the treatment of systemic sclerosis. Toxicology. 2000; 155(1-3):1-15
- Heart Protection Study Collaborative Group. MRC/BHF Heart Protection Study of antioxidant vitamin supplementation in 20,536 high-risk individuals: a randomised placebo-controlled trial. Lancet 2002;360(9326):23-33
- Keefe KA, Schell MJ, Brewer C, et al. A randomized, double blind, Phase III trial using oral beta-carotene supplementation for women with high-grade cervical intraepithelial neoplasia. Cancer Epidemiol Biomarkers Prev 2001;10(10):1029-1035
- Leo MA, Lieber CS. Alcohol, vitamin A, and beta-carotene: Adverse interactions, including hepatotoxicity and carcinogenicity. Am J Clin Nutr. 1999;69(6):1071-1085
- Office of Dietary Supplements USA - has the official USA RDI for all vitamins (these are also adopted by Australia), accessed 9 August 2005
- Omen GS, Goodman GE, et al. Effects of a Combination of Beta Carotene and Vitamin A on Lung Cancer and Cardiovascular Disease. NEJM 2006 (May), Volume 334:1150-1155
- Omenn GS, Goodman GE, Thornquist MD, et al. Risk factors for lung cancer and for intervention effects in CARET, the Beta-Carotene and Retinol Efficacy Trial. J Natl Cancer Inst. 1996;88(21):1550-1559. [abstract]
- Osiecki, Henry, The Nutrient Bible 2002, BioConcepts Publishing
- Rapola JM, Virtamo J, Haukka JK, et al. Effect of vitamin E and beta carotene on the incidence of angina pectoris. A randomized, double-blind, controlled trial. JAMA 1996;275(9):693-698
- Schaumberg DA, Frieling UM, Rifai N, et al. No effect of beta-carotene supplementation on risk of nonmelanoma skin cancer among men with low baseline plasma beta-carotene. Cancer Epidemiol Biomarkers Prev 2004;13(6):1079-1080
- Woutersen RA, Wolterbeek AP, Appel MJ, van den Berg H, Goldbohm RA, Feron VJ. Safety evaluation of synthetic beta-carotene. [Review] Crit Rev Toxicol. 1999;29(6):515-542. (abstract
