{"id":70814,"date":"2024-10-27T06:00:00","date_gmt":"2024-10-27T04:00:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=70814"},"modified":"2025-04-10T14:02:22","modified_gmt":"2025-04-10T12:02:22","slug":"hrana-bogata-beta-karotenom-i-luteinom-top-35-namirnicama","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=70814","title":{"rendered":"Hrana bogata BETA KAROTENOM i LUTEINOM, top 35 namirnica"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"399\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Beta-karoten.jpg\" alt=\"\" class=\"wp-image-70816\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Beta-karoten.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Beta-karoten-382x254.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata BETA KAROTENOM i LUTEINOM, top 35 namirnica<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111u karetonoidima najva\u017eniji je beta karoten. Unos beta karotena ima metaboli\u010dki u\u010dinak kao unos 0,17 mg retinola (najaktivniji oblik vitamina A). Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=70811\">Hrana bogata VITAMINOM A \u2013 top 40 namirnica<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin A je bitan za vid, rast, razvoj, ja\u010da imunolo\u0161ki sustav&#8230; Ima va\u017enu antioksidativnu funkciju, bitan je za zdravlje ko\u017ee i kostiju. Sadr\u017ei ga mnogo vo\u0107e i povr\u0107e, a najlak\u0161e ga je prepoznati po boji, \u017eutonaran\u010dastoj, naran\u010dastoj prema crvenoj. Karetonoidi su crvene boje prema ljubi\u010dastoj, nalaze se u biljkama i algama.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160to je beta karoten?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Beta karoten je antioksidans koji poma\u017ee tamnjenje ko\u017ee, ali i \u0161titi ko\u017eu, kosti i o\u010di. Poznato je da ko\u017eu od sunca \u0161titi beta karoten, kao i koliko je njegova va\u017enost za vid. Ali beta karoten ima i druga pozitivna djelovanja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161titi ko\u017eu od slobodnih radikala<\/li>\n\n\n\n<li>mo\u017ee pomo\u0107i kod suhe ko\u017ee<\/li>\n\n\n\n<li>djeluje na zdravlje ko\u017ee<\/li>\n\n\n\n<li>\u0161titi mozak od preranog starenja<\/li>\n\n\n\n<li>ima potencijal za\u0161titi ko\u017eu od tumora i kroni\u010dnih oboljenja<\/li>\n\n\n\n<li>poma\u017ee za\u0161titi tijela i \u010duvanju zdravlja kardiovaskularnog sustava, sprje\u010dava stvaranje naslaga na arterijama.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko beta karotena je potrebno dnevno?<\/h3>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Dnevna potreba za beta karotenom je oko 600 mikrograma (\u00b5g) za odrasle osobe.<br>Dnevna potreba za beta karotenom je do 300 mikrograma (\u00b5g) za djecu i adolescente.<br>Dnevna potreba za beta karotenom je oko 700 mikrograma (\u00b5g) u trudno\u0107i.<br>Dnevna potreba za beta karotenom je oko 1000 mikrograma (\u00b5g) tijekom dojenja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata beta karotenom &#8211; tablica<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hrana bogata beta karotenom, tablica s popisom hrane. Udio beta karotena  na 100 grama:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Paprika (za\u010din, slatka crvena) &#8211; 42.900 mikrograma (\u00b5g)<br>Kajenska paprika (za\u010din) &#8211; 21.800 mikrograma (\u00b5g)<br>Li\u0161\u0107e gro\u017e\u0111a, vinove loze &#8211; 16.200 mikrograma (\u00b5g)<br>Chili (za\u010din) &#8211; 14.800 mikrograma (\u00b5g)<br>Batat &#8211; 11.500 mikrograma (\u00b5g)<br>Sok od mrkve &#8211; 9.300 mikrograma (\u00b5g)<br>Mrkva (kuhana) &#8211; 8.330 mikrograma (\u00b5g)<br>Mrkva (svje\u017ea) &#8211; 8.280 mikrograma (\u00b5g)<br>\u0160pinat (smrznuti) &#8211; 7.240 mikrograma (\u00b5g)<br>\u0160pinat &#8211; 5.630 mikrograma (\u00b5g)<br>Zelena salata &#8211; 5.230 mikrograma (\u00b5g)<br>Per\u0161in (svje\u017ei) &#8211; 5.050 mikrograma (\u00b5g)<br>Kadulja (za\u010din, su\u0161ena) &#8211; 3.480 mikrograma (\u00b5g)<br>Bundeva &#8211; 3.100 mikrograma (\u00b5g)<br>Kelj &#8211; 2.870 mikrograma (\u00b5g)<br>Dinja &#8211; 2.780 mikrograma (\u00b5g)<br>Brokuli &#8211; 2.720 mikrograma (\u00b5g)<br>Vlasac &#8211; 2.610 mikrograma (\u00b5g)<br>Mladi luk &#8211; 2.400 mikrograma (\u00b5g)<br>Poto\u010darka (sirova) &#8211; 1.910 mikrograma (\u00b5g)<br>Rikola (sirova) &#8211; 1.420 mikrograma (\u00b5g)<br>Endivija (sirova salata) &#8211; 1.300 mikrograma (\u00b5g)<br>Zeleni gra\u0161ak &#8211; 1.250 mikrograma (\u00b5g)<br>Pile\u0107a juha &#8211; 1.180 mikrograma (\u00b5g)<br>Marelice (konzervirane) &#8211; 1.170 mikrograma (\u00b5g)<br>Per\u0161in (su\u0161eni) &#8211; 1.150 mikrograma (\u00b5g)<br>Marelice (svje\u017ee) &#8211; 1.090 mikrograma (\u00b5g)<br>Pesto (umak) &#8211; 1.080 mikrograma (\u00b5g)<br>Origano 1.010 mikrograma (\u00b5g)<br>Raj\u010dica (pasirana ili konzervirana) &#8211; 901 mikrograma (\u00b5g)<br>Mango (su\u0161eni) &#8211; 786 mikrograma (\u00b5g)<br>Vi\u0161nje (svje\u017ee) &#8211; 770 mikrograma (\u00b5g)<br>Grejp &#8211; 686 mikrograma (\u00b5g)<br>Crveni kupus &#8211; 670 mikrograma (\u00b5g)<br>Mango &#8211; 640 mikrograma (\u00b5g)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Karetenoidi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Svaki karetenoid ima svoje funkcije i razli\u010dite, ali sli\u010dne uloge. Razlikuje se nokoliko tipova karetenoida me\u0111u kojima su:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&#8211; Likopen &#8211; Hrana bogata likopenom &#8211;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Likopen je antioksidans, ima antitumorska svojstva. Njegova glavna prednost je za\u0161tita ko\u017ee od opeklina od sunca, ali i prevencija kardiovaskularnih bolesti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Odgovaran je za crveni pigment vo\u0107a i povr\u0107a, te ga najvi\u0161e i ima u hrani crvene boje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Likopen sadr\u017ee raj\u010dica, ru\u017ei\u010dasti grejp, lubenica, gro\u017e\u0111e, papaja&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Najvi\u0161e likopena ima raj\u010dica, te svi varijante s raj\u010dicom: su\u0161ene raj\u010dice, konzervirane raj\u010dice, pasirane, juha od raj\u010dica&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u010ditajte i: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/covermagazin.com\/?p=60736\">RAJ\u010cICA kalorije \u2013 Koliko raj\u010dica dnevno? Deblja li raj\u010dica?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=60783\">Bijelo i crveno GRO\u017d\u0110E kalorije \u2013 Da li gro\u017e\u0111e deblja? Koliko gro\u017e\u0111a dnevno?<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">&#8211; Lutein &#8211; Hrana bogata luteinom &#8211;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lutein je bitan za za\u0161titu i prevenciju bolesti mre\u017enice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lutein sadr\u017ei \u0161pinat, zelen salate, poriluk, gra\u0161ak&#8230;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160pinat: 5830 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n\n\n\n<li>\u017dumanjak: 612 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n\n\n\n<li>Raj\u010dica: 95 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n\n\n\n<li>Mlijeko: 5 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko luteina i zeaksantina dnevno?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prema nekim istra\u017eivanjima i preporukama dnevno je potrebno oko<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 mg lutein i<\/li>\n\n\n\n<li>2 mg zeaksantia<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">&#8211; Zeaksantin &#8211; Hrana bogata zeaksantinom &#8211;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160titi od ultra ljubi\u010dastog zra\u010denja, a najvi\u0161e ga ima u marelicama, breskvama, mangu, kiviju, kukuruzu&#8230;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dumanjak jajeta: 546 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n\n\n\n<li>\u0160pinat: 46 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n\n\n\n<li>Raj\u010dice: 9 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n\n\n\n<li>Mlijeko: 1 mikorgrama (\u00b5g) (na 100 grama)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Lutein i zeaksantin su dva karotenoida koji vo\u0107u i povr\u0107u daju \u017eutu boju. Sna\u017eni su antioksidansi, koji su bitni za:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>prevenciju i za\u0161titu od neurodegenerativnih bolesti, poput Alzheimerove bolesti<\/li>\n\n\n\n<li>za\u0161titu srca i prevenciju sr\u010danih bolesti<\/li>\n\n\n\n<li>\u0161tite od nekih kroni\u010dnih upala<\/li>\n\n\n\n<li>\u0161tite od pretilosti<\/li>\n\n\n\n<li>\u0161tite od dijabetesa tipa 2.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Njihova va\u017ena svojstva su protuupalna, djeluju na j\u010danje imuniteta&#8230; A najpoznatije je njighovo djelovanje na zdravlje o\u010diju.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Lutein za vid i zdravlje o\u010diju<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Lutein i zeaksantin su va\u017ean antioksidans koji:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161titi o\u010di<\/li>\n\n\n\n<li>\u0161tite mre\u017enicu<\/li>\n\n\n\n<li>preveniraju makularnu degeneraciju<\/li>\n\n\n\n<li>mogu pomo\u0107i u prevenciji katarakta\u2026<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Alfa karoten &#8211; Hrana bogata alfa karotenom &#8211;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Alfa karoten \u0161titi organizam od kancerogenih supstanci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hrana bogata alfa karotenom: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>marelica<\/li>\n\n\n\n<li>batat &#8211; <a href=\"https:\/\/covermagazin.com\/?p=60831\">BATAT kalorije \u2013 Da li batat deblja?<\/a><\/li>\n\n\n\n<li>bu\u010da &#8211; <a href=\"https:\/\/covermagazin.com\/?p=68868\">BUNDEVA kalorije \u2013 Deblja li bundeva? Koliko bu\u010dinih sjemenki dnevno?<\/a><\/li>\n\n\n\n<li>cvjeta\u010da<\/li>\n\n\n\n<li>grahorice<\/li>\n\n\n\n<li>mango<\/li>\n\n\n\n<li>papaja<\/li>\n\n\n\n<li>mrkva &#8211;  <a href=\"https:\/\/covermagazin.com\/?p=60747\">MRKVA kalorije \u2013 Koliko mrkve dnevno jesti? Deblja li mrkva?<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pro\u010ditajte i:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"39vgPyto2i\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Vitamini i minerali&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=33559&#038;embed=true#?secret=hZwgRaxilH#?secret=39vgPyto2i\" data-secret=\"39vgPyto2i\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"PhZyxsHgwL\"><a href=\"https:\/\/covermagazin.com\/?p=26836\">Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=26836&#038;embed=true#?secret=INF3iuny8S#?secret=PhZyxsHgwL\" data-secret=\"PhZyxsHgwL\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"JuppSKscpo\"><a href=\"https:\/\/covermagazin.com\/?page_id=26857\">Ljekovito VO\u0106E I POVR\u0106E<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ljekovito VO\u0106E I POVR\u0106E&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26857&#038;embed=true#?secret=0NdYdKXmzm#?secret=JuppSKscpo\" data-secret=\"JuppSKscpo\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hrana bogata BETA KAROTENOM i LUTEINOM, top 35 namirnica Me\u0111u karetonoidima najva\u017eniji je beta karoten. Unos beta karotena ima metaboli\u010dki u\u010dinak kao unos 0,17 mg retinola (najaktivniji oblik vitamina A). Vi\u0161e: Hrana bogata VITAMINOM A \u2013 top 40 namirnica Vitamin A je bitan za vid, rast, razvoj, ja\u010da imunolo\u0161ki sustav&#8230; Ima va\u017enu antioksidativnu funkciju, bitan [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":70816,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160],"tags":[594],"class_list":["post-70814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","tag-nutritivna-vrijednost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70814","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=70814"}],"version-history":[{"count":4,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70814\/revisions"}],"predecessor-version":[{"id":71467,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70814\/revisions\/71467"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/70816"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=70814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=70814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=70814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}