The Carotenoid Gap Carotenoid Health Benefits Discovered

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Sometimes called "nature's crayons", carotenoids are a huge family of colorful plant pigments, many of which act as precursors of Vitamin A. Carotenoids are responsible for the red in tomatoes, the orange in carrots, and the yellow in squash. They are also present in green plants such as spinach, where they are obscured, or masked, by green chlorophyll. About 600 carotenoids have been identified so far -- 50 to 60 of which appear in our food supply.

Carotenoid Health Link Discovered

The first clues linking carotenoids and health appeared in the 1970's. Researchers observed populations around the world and found that in areas where diets were high in fruits and vegetables, the rates for certain cancers were low. Conversely, in populations where fruit and vegetable intake was low, the rates of these cancers were high. These findings spurred many new research efforts focusing on different aspects of the diet/disease equation, including high-fiber versus low-fat intake, vegetarian versus meat diets, and the intake of specific nutrients found in fruits and vegetables -- especially beta-carotene.

Beta-Carotene: No Longer the Only Carotenoid in Town!

Beta-carotene quickly became the "star" in both scientific literature and the media, as research showed that diets high in beta-carotene-rich foods clearly offered health benefits distinct from those provided by other dietary factors. But while beta-carotene is the most famous carotenoid, it is just one member of a large "family" with about 600 members, including alpha-carotene, gamma-carotene, zeta-carotene, lycopene, lutein, zeaxanthin and beta-cryptoxanthin. Research continues to unravel healthful roles for the other carotenoid family members, as well as beta-carotene.

Beta-carotene never appears in isolation in fruits and vegetables, and neither do the other carotenoids. Broad-spectrum carotenoids work together in fruits and vegetables to promote health, with optimal levels and ratios of each required for optimal protection.

Experts Establish Dietary Guidelines

Recognizing the impressive benefits of a diet high in carotenoid-rich fruits and vegetables, health experts have establised a series of official dietary recommendations.

-- The National Academy of Science suggests eating five or more daily servings of fruits and vegetables, especially green and yellow/orange vegetables.

-- The United States Department of Agriculture, together with the Department of Health and Human Services, recommends consuming two to four servings of fruit, and three to five servings of vegetables daily.

The "Carotenoid Gap"

Clear as these recommendations are, it remains equally clear that they aren't being met! Recent studies showed that on any given day:

-- Nearly half of all Americans eat NO fruit.
-- Nearly one-quarter eat NO vegetables.
-- Only 9 percent actually eat five servings of fruits and vegetables, the low end of the recommended range of 5 to 9.

In fact, although some experts recommend consuming at least 6 mg of carotenoids daily, scientists estimate that most of us are actually getting only about 1.5 mg per day -- a significant carotenoid gap.

This gap is not unique to the American diet, according to Dr. Gladys Block of the Division of Cancer Prevention and Control at the US National Cancer Institute. "It is likely that substantial public health benefit could be achieved if consumption of fruits and vegetables were greatly increased over the levels seen in the United States and other industrialized nations."

Proven Absorption for Optimum Benefits

Many factors affect absorption of carotenoids in the diet. For example, in raw fruits and vegetables, carotenoids are bound to proteins -- as little as 1% of the beta-carotene in raw carrots may be absorbed. Heating food (as in cooking or canning) can denature, or break down, carotenoids and may cause loss due to oxidation. What's more, very high levels of a single carotenoid can inhibit absorption of other important carotenoids.

The Whole Food Difference

Remember: Single carotenoids do not occur in isolation in natural foods -- they occur with their other carotenoid "family members". In fact, the importance and uniqueness of the carotenoid group lies in their family structure -- each member contributes protective benefits and works together as a team to provide maximum benefits.

So be sure to supplement with a carotenoid whole-food supplement if you are not consuming two to four servings of fruit, and three to five servings of vegetables daily. If you are supplementing with a carotenoid food supplement, make sure it contains all 600 carotenoids, and not just a few, to even be effective and not throw off your nutritional balance.