Eat Plenty of Vegetables Rich in Alpha-Carotene!

Most, if not all, of us have been told as children to "eat your vegetables so you can grow up strong and healthy" and research continues to show us that eating our vegetables has many benefits.  Vegetables are typically rich in nutrients, low in calories, and contain many health-supporting antioxidants.  One such anti-oxidant is alpha-carotene.

A nutrition research study published a few days ago in the Archives of Internal Medicine examined the possible link between alpha-carotene and the risk of death in over 15,000 adults who took part in the Third National Health and Nutrition Examination Survey Follow-up Study.  At the beginning of the study blood samples were collected from study volunteers, who were then followed for about 14 years.  The study researchers measured blood levels of alpha-carotene and analyzed the link between alpha-carotene levels and risk of dying.  The study investigators reported that higher levels of alpha-carotene were linked with a lower risk of dying from all causes.  Specifically, compared to individuals with low levels of alpha-carotene (0 - 1 micrograms/dL), individuals with alpha-carotene blood levels of:

• 2 - 3 micrograms/dL showed a 23% reduction in the risk of death from any cause
• 4 - 5 micrograms/dL had a 27% reduced risk of death
• 6 - 8 micrograms/dL were at a 34% reduced risk of dying from any cause
• 9 micrograms/dL or more had a 39% reduced risk of death

This new study clearly shows a potential link between higher blood levels of alpha-carotene and a lower risk of death during the study's 14-year follow-up, suggesting that higher alpha-carotene levels might be important for living a longer, healthier life.  This is also supported by the lower risk for death specifically due to poor heart health observed in this study.  As you might expect, higher alpha-carotene blood levels can be obtained by eating more foods rich in alpha-carotene.  These include orange and dark green-colored vegetables like carrots, sweet potatoes, winter squash, broccoli, green beans, spinach, collard greens, kale, and romaine lettuce.

According to current recommendations, adult men and women should eat anywhere between 2.5 to 3.5 cups of vegetables daily depending upon specific needs.  Despite this many of us rarely consume enough vegetables each day.  This new study continues to impress upon us the importance of eating plenty of vegetables each day.

Are you eating all your vegetables?

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