List of foods high in beta-carotene – 9 best foods

foods high in beta-carotene

Beta carotene is a precursor of vitamin A, which helps to prevent the body from the vitamin A deficiency, prevent blindness, and improve the immune system … However, not everyone knows how to get proper beta-carotene intake.

List Of Foods High In Beta-Carotene – Most Nutritional Foods:

foods high in beta-carotene

Beta carotene is a tenpen. It is one of more than 600 types of carotenoids existing in nature. Carotenoids are the yellow, orange, and a little red substances. It is highly found in plants that do not appear in animals and foods with animal origin.

As I mentioned above, it is a precursor of vitamin A, and it is a natural, abundant source of vitamin A. Vitamin A plays an important role in improving eyesight and the development of children. It can also work to brighten eyes and increase eyesight effectively. It is good for children and the elderly, and it also has the function of developing a healthy immune system so that it is very good for people who are recovering after a sickness.

Beta carotene also runs out of free oxygen atoms which are electron excess in the skin. These atoms are formed in the skin when the skin is damaged due to the ultraviolet rays. It can lead to aging, wrinkling, rough, and unhealthy skin. In addition, beta carotene has an extremely effective antioxidant effect because it can work to get rid of excess free radicals in the body.

1. Tropical Fruits: 

foods high in beta-carotene

This is the first out of foods high in beta-carotene that I would like to introduce in this article and hope you will add to your healthy daily diet.

A cup of pineapple chunks contains 58 micrograms of beta-carotene.

You will get 397 micrograms from a cup of papaya chunks and 617 micrograms of beta-carotene from a cup of guava pieces. A cup of fresh mango chunks provide 1,056 micrograms of beta-carotene. One cup of raw yellow passion fruit juice provides 1,297 micrograms of beta-carotene. One cup of raw purple passion fruit juice contains 1,035 micrograms, while one cup of fresh passion fruit contains 1,753 micrograms of this substance.

2. Citrus Fruits: 

foods high in beta-carotene

Among citrus fruits, red or pink grapefruits contain the highest levels of beta-carotene, with 844 micrograms of this substance in just half of 1 fruit. ½ white grapefruit just contains 17 micrograms of this nutrient. A medium-sized orange provides 93 micrograms of beta-carotene while a medium-sized tangerine contains 136 micrograms of beta-carotene, and a half-cup of canned, packed in fruit juice and drained mandarin oranges contains 282 micrograms. Limes and lemons provide negligible amounts of beta-carotene. In fact, citrus fruits are among the best foods high in beta-carotene that people should concern about.

3. Stone Fruits: 

foods high in beta-carotene

One cup of sweet cherries contains 52 micrograms and one cup of sour red cherries contains 793 micrograms of beta-carotene. A fresh plum has 125 micrograms, a medium-size nectarine has 213 micrograms, and a medium-sized peach has 243 micrograms of beta-carotene. 1/4 cup of dried apricots provides 703 micrograms, and a fresh apricot contains 383 micrograms of this substance.

4. Melons: 

foods high in beta-carotene

One cup of green-fleshed honeydew melon provides 53 micrograms of beta-carotene. With the bright-orange flesh, cantaloupe is on top of the list of fruits high in beta-carotene. Just one cup of cantaloupe provides 3,575 micrograms of this nutrient, and one cup of reddish-pink watermelon contains 467 micrograms. This is also one of best foods high in beta-carotene that people should not look down.

5. Green Foods:

foods high in beta-carotene

A lot of leafy green veggies are the highest sources of beta-carotene. Kale and spinach are also great sources, as ODS points out that half a cup has 190 and 230 % of the recommended daily intake, respectively. Other leafy green veggies that contain high amount of this nutrient are beet greens, mustard greens, cabbage, turnip greens, and lettuce.

Other green veggies which are high in this nutrient include asparagus, Brussels sprouts, broccoli, green bell peppers, and peas. In addition, honeydew, kiwi, and avocado are green fruits that also provide beta-carotene.

6. Carrots:

foods high in beta-carotene

Carrot is the highest source of beta-carotene after organ meats, which contain as much as 9,000 milligrams of vitamin A. (It is also one of the top sources of lycopene, a phytonutrient which has cancer-fighting effect)

Whether you like to drink carrot juice or eat carrots, this root veggie is a great source of vitamin A. One 3-quarter cup of carrot juice provides 71 calories and 1,692 milligrams of beta-carotene. And 1/2 cup of cooked carrot contains just 27 calories and 671 milligrams of vitamin A. This is also one of the best foods high in beta-carotene that people should add to their regular diet.

7. Spinach: 

foods high in beta-carotene

It might not have the orange or yellow color that is the hallmark of the other abundant beta-carotene sources, but 1/2 cup of spinach provides just 30 calories and 573 milligrams of vitamin A. Therefore, for good, people should add this green vegetable to the daily diet as a raw salad or juice.

8. Turnip Greens:

foods high in beta-carotene

This common root vegetable is just as edible as they are nutritious. ½ cup of turnip greens contains just 24 calories, 851 micrograms of vitamin K, 441 milligrams of vitamin A. This green veggie also contains high levels of calcium, folate, and vitamin C as well, and they are far very nutritious than the turnip itself.

9. Kale:

foods high in beta-carotene

Kale is another leafy veggie which is very high in beta carotene in the form of vitamin A. One half a cup serving of this veggie contains just 20 calories and 478 milligrams of beta-carotene.

This is the list of 9 foods high in beta-carotene that readers of VKool.com and other people who want to make use of natural ingredients to improve overall health should learn and make use. These foods are proven healthy by science so that people should not suspend this.

If you think that the list of foods high in beta-carotene that I introduced in the article above are exactly what you want to know, and if you want to share this list with other people who really love to improve health with foods, you should feel free to do what you want. Remember to leave your feedbacks and comments below to show me your own opinions. As an author, I always welcome all of my readers’ personal thinking.

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