Maximize the Health Potential of your Fall Produce: The Power of Carotenoids
As the seasons change and the beautiful foliage becomes ever present, the potential health benefits of our seasonal produce also changes as the fall harvest is plentiful. Embrace the local fall produce to maximize the health potential of your meals. Be sure to incorporate a variety of different colored fruits and vegetables to ensure the widest health coverage, especially from a class of compounds known as carotenoids.
Health Benefits of Carotenoids:
Carotenoids are a class of phytochemicals (disease fighting compounds found in plants) that make up the color of many brightly colored orange, green, and yellow fruits and vegetables. Three of the most common carotenoids are Beta-carotene, Lycopene, and Lutein. These phytochemicals have a variety of health benefits, including being antioxidants to fight and protect against cancer.
- Cooking typically increases the absorbability of Beta-carotene and Lycopene, but reports show that lutein has greater absorbability when in its raw state.
- Beta-carotene: Beta-carotene has been found to support the immune system and also protect the skin. Another benefit of Beta-carotene is that it can be converted into vitamin A, which is important for protecting the eyes from oxidative damage and diseases such as macular degeneration. Food Sources: leafy green vegetables, orange starchy vegetables, red peppers, apricots, broccoli, mango, cantaloupe, etc.
- Lycopene: Lycopene has been found to protect against prostate cancer, as well as protect the entire gastrointestinal tract. In addition to cooking lycopene, it has also been found that consuming it with small amounts of fat can increase its absorption. Lycopene is also good for the heart as it has been found to lower blood pressure as well your “bad cholesterol”, the LDL cholesterol. Food Sources: Lycopene is found in red colored fruits and vegetables such as tomatoes, watermelon, and grapefruit.
- Lutein: Lutein has been found to play a major role in eye health by protecting the eyes from oxidative damage which can lead to cataracts and macular degeneration. Food Sources: Swiss chard, spinach, kale, corn, etc.
References & Additional information:
How Carotenoids Help Protect Against Cancer - Physicians Committee for Responsible Medicine
How Lycopene Helps Protect Against Cancer - Physicians Committee for Responsible Medicine
