Healthy Colors

Carotenoids can keep us healthy and away from some common and major illnesses

Even the color of fruits and vegetables has a beneficial effect on our health.

    The most important of these pigments are the ones collectively known as the carotenoids-they usually provide the orange or red color in many common fruits and vegetables like oranges, tomatoes, and carrots, and give some kinds of flowers a yellowish hue. But aside from making these plants pleasant to look at, current research has also shown that they have beneficial effects to human health. Specifically, these carotenoids function as antioxidants, and therefore excellent protectors from the possible damage to the human body that the accumulation of free radicals could do.

    In a media forum sponsored by Roche Vitamins in late June, two nutrition experts unveiled the benefits of carotenoids to people's health. The speakers were Ms. Virgith Buena, nutrition consultant at the Cardinal Santos Medical Center, and Dr. Regina Goralczyk of Roche Vitamins Switzerland.

    Although carotenoids can be found in a great number of plant-based substances, some of them could also be found within the human body. Of the carotenoids present in the human body, the ones that have been the focus of research are lutein, zeaxanthin, and lycopene.

    For example, lutein and zeaxanthin are abundant in green leafy vegetables, corn, and pepper, but are also found to exist within the human eye.

    Dr. Goralczyk said that lutein and zeaxanthin actually abound in what is known as the macula lutea-the yellow spot in the center of the retina where visual acuity is found to be highest. "It contains the highest concentration of carotenoids in the human body," pointed out Dr. Goralczyk.

    But why should the presence of these macular pigments be significant to people's health? Several studies have already pointed out that these carotenoids help in keeping visual acuity-not only that, they protect people from age-related macular degeneration, which now afflicts 1.7 million people ages 65 and above.

    There are two theories on what lutein and zeaxanthin do to protect the eyes: one is by acting like "polarizing glasses… and filtering out stray light." Another is that lutein and zeaxanthin act as antioxidants, and keep out the harmful rays of the sun. Based on the studies, Dr. Goralczyk said that this means a higher level of lutein and zeaxanthin in the eye reduces the risk of developing age-related macular degeneration.

    The amount of these carotenoids in the eye may be increased by consuming food or supplements containing significant levels of lutein and zeaxanthin. Some studies have also pointed out that the development of cataracts-the leading cause of blindness in the country-may be slowed down by the consumption of lutein and zeaxanthin-rich food. However, further confirmation is needed by way of well-controlled clinical trials.

    The carotenoid lycopene is probably the most popular of the carotenoids, owing to its being widely mentioned in many advertisements. Lycopene is the carotenoid responsible for the color of tomatoes. It can also be found in watermelons, pink guavas, pink grapefruits, and papaya. Although lycopene can be found in fresh tomatoes, processed tomato products contain much higher levels of lycopene.

    The long-term consumption of lycopene-rich foods has been found in several observational studies to contribute to the reduced risk of the development of certain malignancies, primarily prostate cancer. Aside from giving protection from cancer, recent studies have also found that lycopene also helps prevent the development of heart disease.

    Ms. Buena, meanwhile, stressed that above all, a balanced diet is what matters. She said that to stick to a proper diet plan, three general principles must be kept in mind. "Aim for fitness, build a healthy base, and choose sensibly," she said. These include the consumption of the right kinds of food in the right amount, as well as involving oneself in physical activity. Jin Paul de Guzman