The question often arises in the mind of people who are conscious about their health, which nutrients are necessary for our body. Beta carotene is also a nutrient that, along with increasing immunity, proves to be very beneficial for the eyes and skin.
What are the main sources
Actually, beta-carotene is the initial form of vitamin A, provitamin. It can be obtained only through the medium of fruits and vegetables. In addition to yellow or orange fruits such as carrots, apples, oranges, ripe mangoes and papaya, green leafy vegetables are also rich in beta carotene. Therefore, children should develop the habit of eating all kinds of fruits and green vegetables from the beginning. These things are easily included in the food habits of vegetarian people, but some people who eat non-veg become a bit careless in this case. Therefore, they should also consume fruits, vegetables and salad in a conscious manner.
The anti-oxidant elements found in beta carotene are helpful in strengthening the immune system. It is helpful in preventing free radicals that harm the body. It is very beneficial for eyesight. Due to its deficiency, children can have night blindness. Regular intake of fruits and vegetables containing beta carotene keeps blood pressure balanced and also protects against heart diseases. It is also helpful in the prevention of cancer, together with vitamin C and E. Beta carotene also protects the skin from problems such as sunburn, cirrhosis and vitiligo due to being a provitamin of vitamin A. Healthy eating usually provides the body with adequate amounts of beta carotene, although it is also available as a supplement, but do not consume it without the advice of a doctor. It would be better to eat plenty of yellow-orange fruits and vegetables and be healthy.
Who needs so much
According to the guide lines issued by the Indian Council of Medical Research, normal healthy adults need 4,800 micrograms of beta carotene daily. Apart from this, women require 6,400 micrograms during pregnancy and 7,600 micrograms during lactation period. Children between 6–12 years require between 2,000 and 2,100 micrograms of beta-carotene. 50 percent of it is converted into vitamin A. A balanced diet provides the body with adequate amounts of beta carotene and does not require a separate vitamin supplement. Keep in mind that a balanced diet includes bread-rice, pulses, milk products, fruits and green leafy vegetables.