Carotenoids are a family of naturally occurring pigments found in plants, algae and some microorganisms. They give many fruits and vegetables their vibrant red, orange and yellow colors, and they play a key role in photosynthesis and cellular protection in plants. In humans, they act as antioxidants, support immune and eye health and contribute to healthy aging.
Carotenoids are fat soluble compounds, which means they are best absorbed when consumed with dietary fat. Because they help neutralize oxidative stress and regulate inflammation, they are widely studied for their protective effects against age related diseases and their potential to support longevity.
Types of carotenoids
Carotenoids can be divided into two main categories:
Provitamin A carotenoids
These carotenoids can be converted by the body into vitamin A, which is essential for vision, immune function and skin integrity:
- Beta-carotene: found in carrots, sweet potatoes and pumpkin;
- Alpha-carotene: found in carrots and winter squash;
- Beta-cryptoxanthin: found in papaya, tangerines and red peppers.
Non provitamin A carotenoids
These are not converted into vitamin A but still provide important health benefits:
- Lutein: support eye health and can be found in leafy greens;
- Zeaxanthin: protect the retina and it’s found in corn and orange peppers;
- Lycopene: associated with heart and prostate health, it’s found in tomatoes and watermelon;
- Astaxanthin: a potent antioxidant from algae and seafood like salmon and shrimp.
Each type has unique properties and a varied diet rich in colorful plant foods helps ensure a broad intake.
Biological functions
Carotenoids perform several critical functions in the body:
- Antioxidant protection: they neutralize free radicals and reduce oxidative stress;
- Eye health: lutein and zeaxanthin accumulate in the retina, protecting against light damage and age related macular degeneration;
- Immune modulation: they support the bodys defense systems by enhancing immune cell activity;
- Skin and tissue health: they improve skin tone, elasticity and photoprotection;
- Gene expression and cell signaling: some carotenoids interact with nuclear receptors and influence metabolic regulation.
Because carotenoids are integrated into cell membranes, they help maintain cell structure and communication, which becomes increasingly important with age.
Carotenoid metabolism and aging
As we age, the body’s ability to absorb and convert carotenoids may decline, especially under conditions of oxidative stress or nutrient deficiency. Factors that affect carotenoid metabolism include:
- Gut health: poor digestion or microbiome imbalance can reduce absorption;
- Liver function: essential for converting provitamin A carotenoids into vitamin A;
- Low fat diets: it reduces carotenoid uptake, since fat is needed for absorption;
- Nutrient cofactors: zinc and vitamin E help support carotenoid function and stability.
Maintaining a nutrient-dense, balanced diet supports healthy carotenoid metabolism throughout life.
Carotenoids are much more than colorful pigments, they are powerful antioxidants that protect the body against cellular damage, support eye and skin health, and help regulate inflammation. A diet rich in a variety of carotenoid containing fruits and vegetables contributes significantly to disease prevention and healthy aging.
By embracing color on the plate and ensuring proper absorption through healthy fats and nutrient balance, we can use carotenoids to support long term vitality and longevity.
