A walk into the market is sure to make you fix your eyes on bright coloured fruits and vegetables like Capsicums, Carrots, Apricots etc., Ever wondered how they get their orangish-red colour? It’s because of a pigment called Beta Carotene. Beta Carotene Rich Foods are easily available in the market, without having to rely on supplements. A deficiency in this carotenoid can lead to dryness of skin, dry and itchy eyes, throat infections, acne, night blindness and even infertility. Doctors recommend eating foods with orange or red colour to impart Beta Carotene in your diet. This list can help you prepare your diet chart with the top sources of Beta Carotene.
How Much Beta Carotene Should You Take?
There is no specific dietary guideline for Beta Carotene. Doctors recommend taking anywhere between 15 mg to 180 mg per day to meet the daily requirements. You can include fruits and vegetables in your meal, instead of sticking to a single source.
Beta Carotene Foods List In India:
Here we enlisted 14 top beta carotene-rich foods. Let’s have a look into them.
1. Sweet Potato:
Sweet potatoes are extremely rich in beta carotene. This food is an excellent source of antioxidants, Vitamin B6, Vitamin C, Vitamin D, iron and magnesium. These nutrients enable the body to fight colds, flu, viruses and skin ageing and also helps build up the energy levels and stamina in the body. Sweet potatoes are known to help in the healthy growth of the bones, teeth and skin tissues.
Beta Carotene % Value per 100 grams: 48 %
2. Carrot:
Carrots are rich in Vitamin A and contain beta carotene. Carrots help maintain dental as well as cardiac health of a person. In addition to this, carrots are also helpful for fighting aging, nourishment of the skin, and improving eye-sight. They are one of the easily available sources to imparting Beta Carotene in the diet.
Beta Carotene % Value per 100 grams: 77 %
3. Pumpkin:
This is one of the best sources of beta carotene for the body. The beta carotene, being an anti-oxidant, converts into Vitamin A inside the body and protects the body against heart ailments, asthma and certain cancers. Pumpkins help the body with blood pressure, immunity and even cancer. Pumpkin is also known to be good for eye-sight. The vitamin A that is provided by this food is really important for pregnant and lactating women.
4. Spinach:
Spinach is super rich in beta carotene and antioxidants, making them a vital food for the growth of strong teeth and strong bones. This vegetable is one of the strongest contenders in its group to protect the body against prostate cancer. Spinach has all the nutrients that offer a healthy vision and have anti-inflammatory and anti-cancer properties.
Beta Carotene % Value per 100 grams: 58 %
5. Turnip Greens:
The turnip greens are a lot more nutritious than the turnip in itself. Turnip greens are rich in antioxidants, vitamins and minerals, and are pretty low on the number of calories. These are best grown during the winter season. Being rich in beta carotene, like all other vegetables and fruits, turnip greens also have anti-oxidant, anti-ageing and anti-cancer properties. The beta carotene present in this vegetable converts itself to Vitamin A inside the body, which makes it beneficial for the skin and the eyes.
Beta Carotene % Value per 100 grams: 58 %
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6. Beet Greens:
When it comes to beet, we usually end up consuming just the bottom part and cut off the leaves. However, beet greens are very nutritional and are packed with a lot of health benefits. Beet greens are very rich in minerals, vitamins and powerful anti-oxidants. These leaves are also low in calories, with their no cholesterol and low-fat properties, and are therefore great for consuming when trying to lose weight. The beta carotene in beet greens, just like the others, provides anti-oxidant and anti-cancer benefits to the body. Being an anti-oxidant, this vegetable does wonders for the skin and vision.
7. Lettuce:
Lettuce leaves are one of the top Beta carotene vegetables. These leaves contain low fats and are high in proteins, making them the perfect food for working out and losing weight. Lettuce is really good for a healthy heart as well. This food also contains anti-oxidants, which is a blessing for the nourishment and health of the skin.
Beta Carotene % Value per 100 grams: 48 %
8. Muskmelon:
This is a summer season fruit and belongs to the family of pumpkins, squash, cucumber, etc. Muskmelon is extremely rich in the antioxidant flavonoid beta carotene. The beta carotene provides protection to the cells inside the body from oxygen-free radicals, thereby protecting the body against various types of cancers.
Beta Carotene % Value per 100 grams: 19 %
9. Apricot:
Apricots are rich in anti-oxidants and pretty low on calories. Being a good source of beta carotene, apricots are good for the eyes, the skin and also has anti-cancer properties. Dry apricots have concentrated amounts of Vitamin A, or Beta Carotene compared to fresh fruits. It is also one of the best foods high in Beta Carotene and other carotenoids.
Beta Carotene % Value per 100 grams: 10 %
10. Butternut Squash:
Butternut squash one of the very good sources of Beta carotene. It’s bright yellowish, the orange pigment is due to beta-carotene. It is estimated that a cup of cooked butternut squash offers around 10 gm of this vital nutrient. Butternut Squash also contains many other types of Carotenoids like Lutein, Alpha Carotene, which are all powerful anti-oxidants.
Beta Carotene % Value per 100 grams: 42 %
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11. Broccoli:
Broccoli is also rich in Beta-carotene along with other vital nutrients. The rich green coloured pigment is due to many carotenoids in it, which includes Beta Carotene. It is told that darker the colour of florets, richer is the concentration of Beta-Carotene. Broccoli is laden with these natural anti-oxidants to strengthen the immune system and reduce the free cell damage on cells.
Beta Carotene % Value per 100 grams: 9 %
12. Mangoes:
The “King of Fruits” and the most awaited summer fruit, Mango is a rich source of Beta carotene. The brighter coloured fruits with deep orangish-yellow hue have a better concentration of Carotenoids. Mango is known for its immune-strengthening properties, thanks to the high amounts of anti-oxidants. It is the most popular fruit in the Beta Carotene rich foods list.
13. Oranges:
Orange is another key source of Beta Carotene. Especially the brightly coloured, orangish fruits have the highest amounts of Beta-carotene in them. Besides that, oranges are also rich in Vitamin C, which can strengthen their immune system and help them prevent the risks of infections. Eating oranges can reduce the chances of throat infections, vision problems and other signs of Beta-carotene deficiency.
14. Podded Peas:
Along with Carrots, peas are also one of the best sources of Beta Carotene. In fact, they are rich in different types of carotenoids like alpha-carotene, Lutein and Zeaxanthin along with Beta-Carotene. They are rich in Vitamin A, which is the pre-form of this carotenoid, making them indispensable to healthy body, skin and hair. It is recommended to eat at least one serving of peas to deal with carotenoid deficiencies.
Beta Carotene % Value per 100 grams: 7 %
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Now that you have understood the importance of Beta Carotene Rich Foods for our body, it’s time to meet the daily requirements. Beta Carotene is one of the key carotenoids, which is essential for the well being of our body. It is essential for dealing with the cognitive development of the body, prevention of Cancers, warding off infections and even treating respiratory problems. We strongly recommend you to have a combination of these foods every day to enjoy disease-free health.
