Local Food as Medicine: Carotenoids

You know how they say you should “eat the rainbow”? The reason is carotenoids. Carotenoids are the pigments that give food their vibrant colors of orange, yellow, and red. Think carrots, sweet potato, purple cabbage, tomatoes, kale, etc.  Some varieties of carotenoids that you might be familiar with are beta-carotene, lycopene, and lutein. Some of the carotenoids can be converted by the body into vitamin A, which is needed for a healthy immune system, good vision, and normal cell growth.  Other carotenoids cannot be converted into vitamin A, but act as antioxidants with cancer fighting properties, protecting cells from free radicals.

To be properly absorbed by the body, carotenoids should be ingested with a fat (think hummus, nut butter, oil, etc).  As little as 3-5g of fat in a full meal should be enough to aid absorption of carotenoids. In general, the fresher the carotenoid-containing fruit or vegetable, the more powerful its antioxidant ability.  Likewise, you may get more carotenoid benefits if you eat your fruits and vegetables raw, however this isn’t true for all – for example, carrots release more of their carotenoids when they are cooked.

So remember, try to eat the rainbow throughout your day! Need ideas? Check out our recipes.

Interested in learning more about carotenoids? Check out Oregon State University's Linus Pauling Institute's carotenoids webpage.

Note: These articles are not meant as a substitute for proper medical advice. Please consult with your medical practitioner before using any type of remedy, herbal or otherwise.