Top 11 Foods Rich in Beta Carotene

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Beta Carotene

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Beta Carotene is a crucial pigment responsible for the vibrant colors in foods like carrots, sweet potatoes, and spinach. This compound is converted by the body into vitamin A, an essential antioxidant for maintaining vision and boosting the immune system.

1. Pumpkin

Cooked pumpkin, with 17,000 micrograms (mcg) of Beta Carotene per cup, is not only rich in this nutrient but also packed with antimicrobial, antioxidant, and anti-inflammatory properties that support eye, heart health, and potentially prevent diabetes.

2. Carrots

Containing 6,500 mcg of Beta Carotene in half a cup, carrots are low in fat, calories, and sodium. Cooked carrots offer increased bioavailability of beta carotene, aiding better nutrient absorption.

3. Sweet Potatoes

A medium-sized sweet potato provides 13,100 mcg of beta carotene and essential nutrients such as manganese, copper, and vitamins A, B6, and C, as well as dietary fiber that promotes gut health.

4. Spinach

One cup of spinach delivers 11,300 mcg of beta carotene, despite lacking the typical orange hue. Spinach is also high in folate, vitamin K, and potassium and supports blood pressure levels due to its nitrate content.

5. Butternut Squash

One cup of butternut squash, with 9,370 mcg of beta carotene, offers a combination of fiber, vitamins A and C, potassium, and antioxidants beneficial for heart, skin, and immune health.

6. Collard Greens

One cup of chopped collard greens provides 8,570 mcg of beta carotene. This nutrient-rich green is packed with vitamins A, C, and K, fiber, calcium, and iron, aiding in slowing age-related cognitive decline.

7. Kale

With 2,040 mcg of beta carotene per cup, kale is a versatile leafy green that contributes to reducing the risk of chronic diseases such as diabetes, heart disease, and cancer.

8. Cantaloupe

Ten pieces of cantaloupe deliver 3,840 mcg of beta carotene. This refreshing melon is rich in water and fiber, making it a hydrating and satisfying snack.

9. Apricots

Half a cup of apricot halves contains 1,690 mcg of beta carotene. Fresh or dried, apricots are high in vitamins A and C, with dried apricots offering even more beta carotene.

10. Broccoli

A medium stalk of broccoli provides 1,670 mcg of beta carotene. Cooking broccoli enhances its beta carotene content compared to its raw form.

11. Mangoes

One cup of mango pieces delivers 1,060 mcg of beta carotene. This tropical fruit is low in calories and filled with essential nutrients like fiber, vitamin C, and folate that aid digestion and strengthen the immune system.

Enjoy these foods to enhance your intake of beta carotene, supporting overall health and vitality.