Carotenoids (antioxidant pigments) are a group of more than 700 fat-soluble nutrients that produce the deep green, yellow, orange, and red colours in fruits and vegetables. Many are proving to be very important for health as they have proved to be responsible for inhibiting the growth of many pre-cancerous tumours.
Carotenoids are categorised as either xanthophylls or carotenes according to their chemical composition. Carotenoids act as antioxidants meaning they tackle harmful free radicals that damage tissues throughout the body.
Cryptoxanthin refers to a substance composed of two related molecules, alpha-cryptoxanthin and beta-cryptoxanthin which are carotenoids that protect the cells from the damaging effects of free radicals. They are two of the carotenoids that the body can use to manufacture vitamin A which protects the eyes. They also reduce the risk of inflammatory polyarthritis, lung cancer (especially in smokers) and rheumatoid arthritis.
Alpha-carotene, beta-carotene and cryptoxanthin are known as pro-vitamin A because they are converted to vitamin A in the intestines by the body’s own enzymes but also by the commensal bacteria in the intestines who can convert these carotenoids into vitamin A.
Vitamin A is vital to keep the immune system working properly and it is needed for eye health. Yellow and orange foods like pumpkins and carrots are good sources of alpha and beta-carotene. These also contain beta-cryptoxanthin, as do sweet red peppers.
This vitamin helps keep the immune system working properly and it is needed for eye health. Yellow and orange foods like pumpkins and carrots are good sources of alpha and beta-carotene. These also contain beta-cryptoxanthin, as do sweet red peppers.
NOTE: Excess consumption of carotenoids can cause a yellow/orange colour to the skin.
Highest sources of alpha-carotene in micrograms per 100 grams
- Pumpkin 4795 µg
- Carrots 3776 µg
- Chilli powder 2076 µg
- Parsley 1461 µg
- Squash 682 µg
- Plantains 437 µg
- Pimento 241 µg
- Tomatoes 101 µg
- Tangerines 101 µg
- Prunes 57 µg
- Red bell peppers 55µg
- Peas 53 µg
- Sweet potatoes 43 µg
Highest sources of beta-carotene in micrograms per 100 grams
- Chilli pepper and paprika 26162 µg
- Sun dried chilli peppers 14844 µg
- Sweet potatoes 11509 µg
- Kale 8823 µg
- Carrots 8332 µg
- Pumpkin 6940 µg
- Romaine lettuce 5226 µg
- Parsley 5054 µg
- Marjoram 4806 µg
- Sage 4806 µg
- Butternut squash 4570 µg
- Cress 4150 µg
- Coriander 3930 µg
- Basil 3142 µg
- Broccoli 2720 µg
- Chives 2612 µg
- Watercress 1914 µg
- Leeks 1000 µg
- Passion fruit 743 µg
- Courgettes 670 µg
- Mango 640 µg
- Asparagus 604 µg
Highest sources of cryptoxanthin in micrograms per 100 grams
- Cayenne pepper 6252 µg
- Paprika 6186 µg
- Butternut squash 3471 µg
- Persimmons 1447 µg
- Chili peppers 1103 µg
- Papaya 589 µg
- Bell peppers (red) 490 µg
- Rose hips 483 µg
- Peaches 444 µg
- Tangerines 407 µg
- Oranges 116 µg
Related subjects
- A-Z of nutrients
- Bone and joint disorders
- Cancer
- Eye disorders
- Feed your friendly bacteria
- Parkinsons disease
- Vitamin A
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