Alpha-carotenes (α-carotene) are natural pigments from the carotenoid family, belonging to the subgroup of carotenes.
They are very similar to natural beta-carotene since they belong to the same subgroup of carotenes, but nonetheless, they have different properties and benefits because their chemical structure differs.
With this, we are going to develop what alpha-carotenes are, what they are used for, their health benefits if consumed, and, of course, the foods that contain them and how they should be taken.
Contents
- 1 Properties and benefits of alpha-carotenes
- 1.1 Antioxidant Properties
- 1.2 Immune System
- 2 Other Benefits of Alpha-Carotenes
- 3 Foods
- 4 How to Take Alpha-Carotenes
Properties and benefits of alpha-carotenes
This type of natural chemical compound is present in plants and acts as a provitamin A, a substance that when ingested can be transformed into vitamin A.
However, alpha-carotene produces half the amount of vitamin A as beta-carotene, the most well-known and used type of carotenoid for its health properties, being quite similar in benefits to lutein, zeaxanthin, lycopene, and other xanthophylls, which, although not carotenoids, are xanthophylls and do have many similarities in their antioxidant action and as a cardiovascular protector.
But if they stand out in something, it is for their antioxidant properties. These are much more potent than beta-carotenes, making their protective and anti-inflammatory action much more effective.
Next, we indicate the properties and benefits of alpha-carotenes:
- Antioxidants.
- Skin regeneration activators.
- Stimulants of healing.
- Anti-inflammatory.
Antioxidant Properties
One of the advantages of taking carotenoids is that they act against free radicals circulating in the human body.
The antioxidant properties of alpha-carotenes are potent and effective, preventing the deterioration of cellular DNA, as well as preventing damage to proteins and lipids caused by these free particles.
It is estimated that alpha-carotene is 38% more potent than beta-carotene, which is why, if we want to use a natural antioxidant, we opt for «alpha» instead of «beta.»
We must remember that this type of antioxidants, in addition to having benefits for the skin, also act against inflammation, reducing cases of age-related diseases.
Immune System
Another property or benefit of alpha-carotenes is their effectiveness in strengthening the immune system.
Indeed, consuming alpha-carotenes boosts the body’s defenses, improving the response against pathogens and bacterial infections such as those caused by Helicobacter pylori.
While carotenoids function differently from how vitamin B6 does, which is an essential nutrient for the immune system, regularly taking antioxidants will provide the necessary bioavailability for many vitamins to be synthesized and absorbed by metabolism.
Other Benefits of Alpha-Carotenes
Undoubtedly, keeping your vision young is a good idea, and the benefits of alpha-carotenes go in this direction.
They prevent ocular aging, promoting better vascular health and increasing the thickness of veins and capillaries, which nourish the eyes with fluids.
The capacity of α-carotene for the eyes has been extensively studied, and after various tests and trials, it can be indicated that, together with β-carotene, they promote better eye health.
Their role is important in the prevention of macular edema, diabetic retinopathy, and glaucoma.
Foods
Most foods containing alpha-carotenes also contain beta-carotenes. The differences usually lie in the amounts included in their composition.
Foods containing alpha-carotene are:
- Fruits:
- Avocado.
- Apricot.
- Pumpkin.
- Chili pepper.
- Strawberries.
- Pomegranates.
- Mango.
- Melon.
- Peaches.
- Cucumber.
- Watermelon.
- Vegetables:
- Artichokes.
- Arugula.
- Broccoli.
- Asparagus.
- Spinach.
- Green beans.
- Radishes.
- Beets.
- Arugula.
- Carrots.
- Legumes:
- Peas.
- Lentils.
- Fava beans.
How to Take Alpha-Carotenes
- Dosage: 10,000 to 25,000 IU per day.
- Always accompany intake with fats, oil, etc.
- It is recommended to take them together with vitamin E and selenium to stimulate cardiovascular function.
It is recommended to take alpha-carotenes with foods containing fat. Their absorption is always better with it, which is why if we only ingest them with water, their effectiveness will be lower.
