Without beta-carotene, our bodies are unable to manufacture Vitamin A. And without sufficient Vitamin A, nearly all of our systems are at risk, including lungs, kidneys and immune function. Research shows that people who consume the necessary levels of beta-carotene are able to lower their risk for coronary artery disease, stroke, macular degeneration, and other age-related diseases.
You can get beta-carotene from a variety of foods:
- Chinese cabbage
- Yam/Sweet Potato
The National Institutes of Health recommends a daily intake of 3,000 IU for adult men and 2,310 IU for adult women. For children, amounts vary according to age.
It's possible to take too much beta-carotene. This is usually indicated by a yellowing of the skin, palms or soles and is known as carotenemia. Once consumption of beta carotene is reduced, this yellowing fades over time. As always, your best outcomes are achieved when working closely with your healthcare practitioner.
MedicalNewsToday.com "What is Beta Carotene?" Accessed on March 30, 2016. http://www.medicalnewstoday.com/articles/252758.php
National Institutes of Health. Vitamin A. Medical handout for health professionals. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
MedlinePlus.com. "Beta Carotene". Accessed on March 30, 2016. https://www.nlm.nih.gov/medlineplus/druginfo/natural/999.html
Institute of Medicine, Food and Nutrition Board. Beta-carotene and other carotenoids. Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. Washington, D.C.: National Academy Press; 2000:325-400. Accessed on March 30, 2016 http://www.nap.edu/read/9810/chapter/1
Bendich, A. "Functions and Actions of Retinoids and Carotenoids: Building on the Vision of James Allen Olson." Jnl of Nutrition. (2004) American Society for Nutritional Sciences. Accessed on March 30, 2016. http://jn.nutrition.org/content/134/1/225S.full.pdfvan Poppel G, Spanhaak S, Ockhuizen T. Effect of beta-carotene on immunological indexes in healthy male smokers. Am J Clin Nutr. 1993; 57(3):402-407. Accessed on March 30, 2016 http://ajcn.nutrition.org/content/57/3/402?related-urls=yes&legid=ajcn;57/3/402