Simply put, carotenoids are pigments that plants synthesize.  These pigments are usually red, orange or yellow, and give various fruits and vegetables their bright colors.  They are essential for photosynthesis and plant growth, and are also a natural source of vitamin A for people.

There are over 600 identified carotenoids.  They are divided into two classes:

1. xanthophylls, which are the yellow pigments, and
2. carotenes, the orange and red pigments..

Why Should I Care About Carotenoids?

Carrots are orange and full of carotenoids, and you’ve surely heard about eating carrots for good eyesight, right?  This is because approximately 50 carotenoids are known to act as forerunners to vitamin A, an essential vitamin source for helping eyesight and seeing in the dark.

Not only are these food nutrients essential for good vision, they are potent antioxidants, help with immune function, and are involved with the growth and repair of tissues.

What Are Some Of The Better Known Carotenoids?

Even though there are over 600 known carotenoids, only a few are mentioned frequently on their own accord.  Some of these include:

• alpha-carotene: one of the most abundant carotenoids, it can be converted in the body into retinal, an active form of vitamin A
• beta-carotene: found in dark green and dark yellow fruits and vegetables, and another known precursor to vitamin A
• beta-cryptoxanthin: abundant and able to be converted to vitamin A, this carotenoid is a strong antioxidant
• capsanthin: carmine-red carotenoid pigment occurring in paprika, often used as a natural dye in foods. Accounts for 30-60% of total carotenoids in fully ripe fruits.
• lutein: yellow pigment that does not readily form vitamin A, but powerful antioxidant, and found in the retina of the eye.
• lycopene: found in tomatoes and responsible for their red color, this carotenoids does not readily for vitamin A, but is known to help prevent certain cancers, cardiovascular disease, cataracts, and age-related macular degeneration
• zeaxanthin: one of the two carotenoids contained within the retina of the eye, gives saffron and corn their yellow color

What Are Some Of The Best Natural Food Sources For Carotenoids?

Yellow vegetables such as carrots, pumpkins, squash and sweet potatoes are full of these food nutrients. 

Broccoli, peas, kale, lettuce, peppers, and spinach are some of the green vegetables containing carotenoids. 

Fruits such as apricots, cantaloupe, papaya, peaches, watermelon, cherries and tomatoes also have these food nutrients in abundance.

Tell Me Again – Why Are Carotenoids Such Important Food Nutrients?

The body uses carotenoids to make vitamin A, which is essential for good vision, growth and development, plus it strengthens the immune system.

Carotenoids are potent antioxidants, helping with immune function and the growth and repair of tissues.

These health food nutrients are also associated with reduced risk of several chronic health disorders including some forms of cancer, heart disease and eye degeneration

Health Food Made Easy Tip: If a food has carotenoids, it’s got some good food nutrients!  So eat up!

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Why You Should Care About Carotenoids

Calcium provides lots of benefits, including:

• maintain healthy, strong bones
• Support proper functioning of nerves and muscles, and
• Help your blood clot .

So what are the top 5 dairy sources of calcium?

1. 389mg - Yogurt (flavored), 1 cup
2. 334mg – Ricotta, part skim, 1/2 cup
3. 302mg – Skim milk, 1 cup
4. 300mg – Low-fat (1%) milk, 1 cup
5. 297mg – Low-fat (2%) milk, 1 cup

Keep those bones healthy and eat some yogurt!

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Top 5 Dairy Sources of Calcium

Recent research shows a link between the levels of vitamin D and the risk of heart attack. Scientists know there’s a higher incidence of heart problems in northern climates, as well as during winter at lower altitudes. The amount of sunshine is the difference.

The Harvard School of Public Health did a study showing that even after correcting other risk factors such as high blood pressure, high cholesterol levels, diabetes and even omega-3 levels, men with low levels of vitamin D had an increased risk of heart disease.

Moral of the story – for a healthy heart, you need a little sunshine.

That doesn’t mean you should soak up rays until you burn. That’s too much of a good thing! Researchers suggest about 20 minutes in the sunshine with about half of your body exposed will provide all the vitamin D you need. (No, getting your daily dose of vitamin D does not mean you need to join a nudist colony!)

However, if getting out in the sunshine isn’t practical, there are vitamins and health supplements available to boost your vitamin D levels.

So get out there and soak up some of that light health food. Sunshine will do your heart good!

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Sunshine, The Light Health Food