Carotenoids are a group of plant pigments that create red, orange and yellow in vegetables and fruits,... compounds that cannot be synthesized in the human body.
Caroteneoids are studied for their antioxidant, anti-inflammatory and regulating lipid metabolism effects. These mechanisms are very important in controlling visceral fat, because visceral fat is closely related to oxidative stress and chronic inflammation in the body.
Notably, carotenoids or their derivatives (e.g. retinoids) can inhibit the formation of new fat cells (adipogenesis), increase the oxidation of fatty acids and stimulate the formation of "brown fat" rich in mitochondria, a type of fat that acts to help consume more energy.
A randomized, controlled trial lasting 8 weeks in obese Japanese men showed that the addition of carotenoid-rich vegetables (such as lycopene and lutein) increased serum carotenoid levels and significantly reduced visceral fat levels in the participating group, although not deeply interfering with total intake energy.
This shows that even increasing the amount of colored vegetables in the diet can positively affect the deep fat layer in the body.
In addition to inhibiting visceral fat accumulation, carotenoids also have the effect of reducing oxidative stress and chronic inflammation, two factors that reduce the risk of metabolic complications such as fatty liver, insulin resistance and atherosclerosis.
Caroteneoid compounds also play a role in protecting the eyes and immunity, generally supporting health as age increases. To take advantage of the benefits of visceral fat reduction from caroteneoids:
Eat 5 servings of colorful vegetables and fruits per day, in which red, orange, yellow and dark green are prioritized.
Combine carotenoids with healthy fats to increase absorption.
Avoid over-processing (cooking for too long or too high heat) as it can lose antioxidants.
Caroteneoid-rich foods should be prioritized
International nutrition studies and recommendations all emphasize that the color of vegetables and fruits is the "key" to carotenoids. Foods rich in carotenoids include:
Carrots, pumpkins, sweet potatoes, high in β-carotene
Tomatoes, red peppers, rich in lycopene
Dark green vegetables such as spinach, kale, spinach, contain lutein and zeaxanthin
Papaya, mango, gac, red grapefruit, synthetic carotenoids and vitamin A precursors
Carotenoids are often soluble in fat, so eating them with healthy fats (e.g. olive oil, avocado oil, nuts) will help the body absorb these compounds better.
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