Nutrient Spotlight: Alpha Carotene

Nutrient Spotlight: Alpha Carotene

A powerful provitamin with a sunny disposition

by Kelley Herring

Alpha-carotene is a phytonutrient in the carotenoid family, which also includes beta-carotene, beta-cryptoxanthin, lycopene, lutein, zeaxanthin. Alpha-carotene is a provitamin A carotenoid, meaning it can be converted by the body to retinol (vitamin A).

Population studies suggest that diets high in carotenoid-rich fruits and vegetables are associated with a reduced risk of cardiovascular disease and cancer. As with most nutrients, it is best to get alpha-carotene in its natural form—from food sources.

Like its other carotenoid cousins, alpha-carotene is fat soluble. It is best used by the body when it is cooked and eaten with a small amount of oil. Research shows as little as 3-5 g of fat in a meal helps to ensure carotenoid absorption.

Foods High in Alpha-Carotene
Food	Serving	Alpha-Carotene (mcg)
Pumpkin, canned	1 cup	11,748
Carrot juice, canned	1 cup	10,247
Carrots, cooked	1 cup	5,891
Carrots, raw	1 medium	2,028
Winter squash, baked	1 cup	1,398
Collards, cooked	1 cup	216

Jalal F, Nesheim MC, Agus Z, Sanjur D, Habicht JP. Serum retinol concentrations in children are affected by food sources of beta-carotene, fat intake, and anthelmintic drug treatment. Am J Clin Nutr. 1998;68(3):623-629. van Het Hof KH, West CE, Weststrate JA, Hautvast JG. Dietary factors that affect the bioavailability of carotenoids. J Nutr. 2000;130(3):503-506. During A, Harrison EH. Intestinal absorption and metabolism of carotenoids: insights from cell culture. Arch Biochem Biophys. 2004;430

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