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Beta-carotene is a compound that is responsible for imparting the yellow or the orange-colored pigment to the fruits and vegetables. This phytonutrient is even found in green and red vegetables, fruits, and in some oils as well as grains. It is a fat-soluble vitamin and is also known as provitamin A as the body converts beta-carotene into vitamin A. Every 12gm of beta-carotene from our diet can be converted by the body to an average of 1µg of vitamin A. However the exact amounts of retina activity equivalent (RAE) varies from one person to the other.
Beta-carotene is a potent antioxidant that helps fight cancer. Also, vitamin A you get from beta-carotene-rich foods helps in preventing night blindness and improving eyesight. It even helps protect cells, boosts your immune levels, and aids in maintaining a healthy reproductive system.
Here Is The List Of The Top 11 Foods Rich In Beta-carotene:
Carrots:
Carrots are one of the highest sources of beta-carotene found among plant foods. It contains lycopene which is essential for combating cancer. The beta-carotene found in 100gm of carrots (cooked) is 8332µg.
Sweet Potatoes:
Sweet potatoes are one of the sweetest sources of beta-carotene and can be included in your diet regularly to get the best out of it. Don’t forget to eat them along with the skin. The beta-carotene found in 100gm of sweet potatoes (baked) is 11509µg.
Romaine Lettuce:
This is one of the healthy forms of lettuce available on the planet and contains a healthy dose of beta-carotene. The beta-carotene found in 100gm of romaine lettuce is 5226µg. The other forms of lettuce such as butterhead contain 1093µg of beta-carotene (per cup, shredded).
Green Leafy Vegetables:
Green leafy veggie such as spinach is one of the abundant sources of beta-carotene in the list of the green leafy veggies. The amount of beta-carotene found in 100gm of spinach (cooked) is 6288µg. Also, one cup of kale (cooked) contains 10625µg whereas collard greens (cooked) contain 8575µg of beta-carotene.
Squash:
The butternut variety of squash contains a healthy dose of beta-carotene good for your health. The amount of beta-carotene found in 100gm of (butternut variety, cooked) squash is 4570µg. Also, Hubbard squash (cubed) contains 7339µg of beta-carotene.
Cantaloupe Melon:
It is one of the high water content fruit that has a distinct taste. It is an amazing source of fiber and contains an adequate amount of beta-carotene as well. The beta-carotene found in 100gm of cantaloupe melon is 2020µg.
Dried Fruits:
Dried fruits that contain high doses of beta-carotene are good for your health. The beta-carotene found in 100gm of dried apricots is 2163µg, whereas it is 1718µg in dried peaches and 685µg in dried prunes.
Broccoli:
Broccoli is one of the healthiest cruciferous veggies that contains a healthy dose of nutrients along with beta-carotene. The beta-carotene found in 100gm of broccoli (cooked) is 929µg
Sweet Red Peppers:
Sweet red peppers are one of the delectable sources of nutritious beta-carotene. The beta-carotene found in 100gm of sweet red peppers is 1624µg.
Peas:
Peas are yet another source of beta-carotene and they have a bunch of health benefits. The beta-carotene found in 100gm of peas (cooked) is 1250µg.
Pumpkins:
They are yet another excellent beta-carotene rich food. You can use it for preparing several dishes such as a pumpkin pie. The beta-carotene found in a 100gm pumpkin (mashed) is 5135µg.
