Carotenoids are a class of naturally occurring pigments that are responsible for the yellow, orange, and red colors of fruits and vegetables. These pigments are used by plants to absorb light energy for photosynthesis. Carotenoids are also present in human blood and tissues, where they function as antioxidants and protect against cell damage caused by free radicals. The most well-known carotenoid is beta-carotene, which is converted to vitamin A in the body and is essential for vision and immune function. Other important carotenoids include lycopene, lutein, and zeaxanthin.
Carotenoids are fat-soluble compounds that are not easily destroyed by cooking or processing. However, they can be degraded by exposure to light or oxygen. For this reason, it is best to consume foods containing carotenoids raw or lightly cooked. Fruits and vegetables that are high in carotenoids include carrots, sweet potatoes, tomatoes, spinach, kale, apricots, and cantaloupe. Salmon, shrimp, and other seafood are also good sources of these nutrients.
While carotenoids are generally considered safe when consumed in food form, taking supplements can be dangerous. High doses of beta-carotene have been linked to an increased risk of lung cancer in smokers. It is important to talk to a doctor before taking any sort of supplement containing carotenoids or other vitamins and minerals.