Carotenoids are a broad set of natural pigments that give fruits, vegetables, and plants their brilliant red, orange, and yellow hues. These chemical molecules, which are produced by plants, algae, and certain bacteria and fungus, are essential for photosynthesis and act as antioxidants in the human diet. Nature has identified about 700 distinct carotenoids, with beta-carotene, lutein, zeaxanthin, and lycopene being among the most well-known and thoroughly explored. Beta-carotene, which is plentiful in carrots, sweet potatoes, and leafy greens, is a vitamin A precursor that is necessary for vision, immunological function, and skin health. Because our systems convert beta-carotene into vitamin A as needed, it is an essential nutrient. Lutein and zeaxanthin, which are found primarily in green leafy vegetables such as spinach and kale, accumulate in the retina of the eye and are known to promote eye health by acting as natural filters of harmful high-energy blue light and exhibiting antioxidant properties that protect against age-related macular degeneration (AMD). Lycopene, the red pigment found in tomatoes, watermelon, and pink grapefruit, is a powerful antioxidant linked to a lower risk of some malignancies, including prostate cancer, as well as cardiovascular advantages. The bright hues of these carotenoid-rich foods not only make meals more visually appealing, but they also provide a variety of health benefits. However, because they are fat-soluble substances, their absorption in the body can be increased by ingesting them with fats. Cooking some foods can also boost carotenoids' bioavailability by breaking down plant cell walls, making them more available for absorption. While carotenoids are well-known for their health-promoting characteristics, excessive ingestion through supplements can result in carotenodermia, a harmless but conspicuous disorder in which the skin takes on a yellow-orange hue due to carotenoids buildup. However, once consumption is reduced, this condition normally reverses. In summary, eating a variety of bright fruits and vegetables offers a rich intake of various carotenoids, which contributes not only to the visual appeal of meals but also to the promotion of overall health and well-being.
