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В каких продуктах содержится бета-каротин и чем грозит недостаток

Татьяна Андриевская
12.01.2020
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На связи Татьяна Андриевская.

При попадании в организм бета-каротин превращается в жирорастворимый ретинол – предшественник провитамина А. Основной его задачей является доставка витамина А к клеткам организма для биосинтеза. Учитывая, что не многие знают о важной роли этого вещества, давайте разберемся, где содержится бета-каротин и чем опасен его дефицит?

Почему считается полезным веществом

Каротин – природное средство, способное предупреждать образование множества болезней и предохраняющее клетки от вредного разрушения. В чем польза такого воздействия?

Являясь антиоксидантом, провитамин А оказывает на организм важнейшее для него влияние:

  • антимутогенное
  • радиозащитное
  • антиканцергенное
  • адаптогенное
  • иммуностимулирующее

Благодаря этим свойствам, бета-каротин широко используется в медицине. Он нужен нашему организму для:

  • активации обмена веществ
  • построения мощной защиты от новообразований вместе с витамином С
  • нормальной работы ССС и профилактики болезней сердца и сосудов
  • лечения мочеполовой сферы
  • соблюдения правильного баланса между плохим и хорошим холестерином
  • защиты слизистых оболочек и кожи
  • развития гормона роста и половых желез
  • при ослабленном иммунитете, хронической усталости и влиянии плохой экологии
  • в качестве противовоспалительного и ранозаживляющего компонента, входящего в растворы и мази при дерматологических проблемах

В женском организме провитамин А выполняет важнейшие функции, которые препятствуют преждевременному старению. Если в нем регулярно поддерживается норма данного вещества, то женщина выглядит очень хорошо.

Как поддерживать норму

Для взрослого человека суточная норма составляет от 3 до 6 мг в сутки. Однако при активных занятиях спортом и иммунодефицитных состояниях ее нужно увеличивать. Беременным женщинам также можно смело повышать объем на несколько мг, поскольку каротин не токсичен. По сравнению с витамином А он не может навредить плоду.

Как получить норму и где содержится

Больше всего каротин присутствует в растениях желто-оранжевого оттенка. К примеру, в моркови насчитывается до 25 мг на 100 грамм продукта. Облепиха и шиповник содержат от 7 до 10 мг.

Кроме того каротином богаты:

  • помидоры
  • петрушка
  • тыква
  • укроп
  • сладкий перец

В других продуктах, в том числе животного происхождения, вещество получают в меньших количествах.

Безусловно, всегда лучше, если мы употребляем натуральные витамины, где содержится бета-каротин. Другое дело, когда человек не может съесть достаточное количество каротиноидов в продуктах. В этом случае приходится использовать витамины в препаратах.

Что касается приема бета-каротина в таблетках либо в капсулах, нужно принимать ту дозировку, которая указана на упаковке.

Пациентам с дерматологическими проблемами, глазными болезнями, а также беременным женщинам нужно следовать советам врачей, а не использовать нутриент самостоятельно.

Важная особенность

Выбирая препарат важно обращать внимание на то, какая форма витамина в нем представлена. От этого будет зависеть его усвоение и безопасность.

Помните, что витамин А в форме ретинола имеет ограничение по дозировкам. И совсем другое дело, когда он представлен в форме бета-каротин. Им невозможно получить побочный эффект или передозировку.

Чем грозит дефицит и избыток

О недостатке каротина свидетельствуют следующие симптомы:

  • угревая сыпь
  • Ÿвыпадение волос
  • Ÿухудшение зрения
  • слоящиеся ногти
  • сухая кожа с шелушениями

Употребляя бета-каротин в натуральном виде вызвать передозировку вещества практически невозможно. Но если в организме он все же накапливается, тогда на ладонях и стопах появляется желтый пигмент. Переживать по этому поводу не стоит. Поскольку ваша кожа приобретёт свой природный оттенок, когда излишки вещества выведутся из организма.

Однако от избытка приема концентрированных препаратов может возникнуть риск болезни легких у вегетарианцев, злоупотребляющих никотином.

Применение для красоты

Бета-каротин широко используется в косметологии в качестве антиоксидантного средства. Его включают в состав солнцезащитных средств, а также в кремы или лосьоны после загара для устранения сухости эпидермиса. Такие продукты отлично смягчают кожу и снижают ее фоточувствительность, если она подвержена пигментации.

Кроме того, косметика, содержащая витамин А решает многие проблемы на коже. Например, снимает раздражение, увлажняет эпидермис и борется со старением.

Внедряя в уход за волосами продукты с его содержанием можно избавиться от секущихся и ломких кончиков, а также от раздражения и зуда кожи головы.

На этом я заканчиваю. Рекомендуйте эту статью друзьям в соцсетях и подписывайтесь на обновления блога. Всего вам доброго! До встречи в следующей статье!

С вами была Татьяна Андриевская

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