Beta-Carotene in Food: 10 Foods That Contain It

Beta-carotene in food is a common source of antioxidants essential for our body. It is a pigment and nutrient soluble in fats, found in both plant and animal sources. Beta-carotene is best known for its beneficial effects on the skin, and while it is most easily consumed in the form of dietary supplements, beta-carotene in food is also common and can be easily incorporated into daily nutrition. Beta-carotene was first mentioned in 1831 when scientist Heinrich Wilhelm Ferdinand Wackenroder discovered it from orange-colored vegetables. Today, we know that the term beta-carotene describes two different groups of molecules:

• Provitamin A carotenoids that are converted into vitamin A in our body
• Other carotenoids, such as lycopene, which do not convert into vitamin A but still provide numerous health benefits

Both types of beta-carotene are essential for our body and are considered antioxidants because they neutralize free radicals. Free radicals are unstable oxygen molecules that can damage cells and potentially lead to a range of health issues. Beta-carotene can contribute to improved health, notably helping with natural cholesterol reduction, eye protection, and reducing the risk of severe chronic diseases. It is commonly used as a step in preparing the skin for sun exposure.

Foods Rich in Beta-Carotene

Consider the following list of beta-carotene-rich foods and get ready for your beach trip. These 11 foods are a great source of natural beta-carotene.

Black-eyed peas

Black-eyed peas are a traditional ingredient in African and Asian cuisine. In addition to being rich in beta-carotene, they are also packed with nutrients, with 9% of the daily fiber requirement and 7% of the total daily protein needs. You can prepare black-eyed peas on their own as a complete meal in the form of a stew, or add them to salads as a side dish. They are a great meat substitute and are commonly found in many vegan dishes. They pair well with tomatoes, avocados, chili, and a few drops of olive oil. One cup of black-eyed peas contains 200 IU (International Units) of beta-carotene and is also a rich source of magnesium, calcium, potassium, iron, and manganese. It is a low-calorie food, with one cup containing 150 calories. In addition to being an excellent source of natural beta-carotene, consuming black-eyed peas has numerous health benefits. Black-eyed peas can aid in weight loss, lower blood pressure, regulate blood sugar levels, help build healthy bones, and support nervous system health.

Bok choy, or Chinese cabbage

Bok choy, also known as Chinese cabbage or Chinese greens, is a vegetable originating from China and is available worldwide. It is a popular ingredient in many Asian dishes and is frequently used in salads, as a filling for spring rolls, as a side dish grilled, or in soups. Bok choy is known for its numerous nutritional benefits, pleasant taste, and distinctive crispiness. In our region, it is also known as Chinese cabbage. This vegetable is rich in vitamins, minerals, fiber, and other antioxidants, with beta-carotene standing out among them. Consuming one cup of bok choy satisfies 50% of your daily beta-carotene needs. In addition to being rich in natural carotenoids that protect the skin from harmful sun rays, regular consumption of bok choy can protect the eyes, improve bone health, prevent diabetes, maintain heart and vascular health, aid in weight loss, and enhance skin beauty and health. It also generally supports the immune system.

Grape Leaves

Grape leaves are becoming increasingly popular in our region as well. They have been used in Mediterranean cuisine for centuries, not only for their culinary applications but also for their numerous health benefits. They contain various antioxidants, notably beta-carotene and vitamin C.
Like most vegetables, grape leaves are rich in nutrients such as magnesium and calcium, which can enhance bone density and reduce the risk of osteoporosis. They are an excellent source of potassium, important for maintaining normal blood pressure levels. Additionally, they contain fiber, making them a perfect choice for maintaining healthy digestion and ideal body weight.
Grape leaves can be purchased either dried or fresh from health food stores or local markets, depending on their season. They are commonly consumed as a side dish or used for wrapping stuffed dishes like dolmas. Before using, rinse each leaf thoroughly and dry it well before stuffing it with your choice of filling—whether it be meat, rice, grains, or vegetables. If you are using fresh grape leaves, briefly blanch them in water until they turn a pale green color, then rinse them in cold water and let them cool.

Sweet Potato

Sweet potato, also known as yam, is a vegetable with a sweet flavor that is increasingly being used in our cuisine. It comes in various colors, including yellow, orange, white, and purple. It contains high levels of vitamins, minerals, and fiber, with a notable richness in natural beta-carotene and vitamin C. One large baked sweet potato provides over 600% of the recommended daily intake of vitamin A and nearly 100% of daily vitamin C needs, making it a great addition to your diet year-round.
If you want to choose a sweet potato with the highest amount of natural beta-carotene, opt for the orange variety. You can prepare sweet potatoes just like regular potatoes—boiled or baked, they will be delicious in any form.

Carrot

Carrot is probably the most popular food when it comes to natural beta-carotene, and for good reason. It is one of the best sources of natural beta-carotene and ranks among the top foods in terms of beta-carotene content. In fact, just one raw carrot contains more beta-carotene than the recommended daily intake, and a cup of sliced carrots meets 120% of the total daily requirement for beta-carotene.
Although carrots can be prepared in various ways and pair well with almost any dish, to maximize their benefits, it’s best to eat them cooked. Research shows that beta-carotene is best absorbed from cooked carrots. Additionally, adding olive oil increases the bioavailability of carotenoids since it is a fat-soluble vitamin. You can also grate them and add them to salads or simply enjoy them as a snack.

Microgreens

Due to their aesthetic appeal when decorating dishes and their nutrient content, microgreens are becoming increasingly popular in our kitchens. They have an excellent taste and are best suited for salads, soups, stews, sandwiches, and as an ingredient in smoothies. What makes them particularly noteworthy is their richness in valuable nutrients, including beta-carotene.
It’s important to know that microgreens contain more beta-carotene than carrots, with 100 grams containing 12 mg of beta-carotene. In comparison, carrots contain 8 mg of beta-carotene per 100 grams. Besides beta-carotene, microgreens also contain other carotenoids such as lutein and zeaxanthin. When purchasing microgreens, look for those with full green leaves. Generally, such microgreens will have a stronger flavor and more nutrients than their conventionally grown counterparts.

Red Bell Pepper

Red bell pepper is another excellent source of beta-carotene. One cup of cooked red bell pepper provides 19% of the daily requirement for beta-carotene. Additionally, it is rich in folate, vitamin C, and B6, which help the body fight free radicals and prevent oxidative stress that can cause cell damage.
Red bell pepper contains 11 times more beta-carotene, 8 times more vitamin A, and 1.5 times more vitamin C than green bell pepper. Raw bell peppers can be added to almost any dish, from sauces to salads and pasta dishes. You can grill them or include them with roasted potatoes and other vegetables.

Spinach

Despite its vibrant green color, spinach boasts a high percentage of beta-carotene. It is rich in nutrients – vitamins, minerals, and fiber. One cup of cooked spinach provides 105% of the daily recommended intake of beta-carotene. Among other green leafy vegetables, kale and Swiss chard are notable for their high levels of natural beta-carotene. The easiest ways to incorporate spinach into your diet are:

• Add it to shakes and smoothies
• Include it in cold salads
• Stir it into soups or add it to stews

Butternut Squash

Like other fruits and vegetables with orange and yellow pigments, butternut squash is rich in natural beta-carotene. Additionally, it contains up to 87% water, making it an excellent addition to your diet during the summer months when hydration needs are higher. It helps boost immunity and improves digestive health. One cup of cooked butternut squash contains 87% of the recommended daily dose of beta-carotene. Consider adding this uniquely shaped orange squash to your summer diet as well as throughout the year, as it is always available. It works well in thick, creamy soups, can be roasted and served as a side dish, or enjoyed as a standalone meal. Stuff it with rice or quinoa and add carrots and spinach for even more beta-carotene. Finally, bake it in the oven.

Cantaloupe

Cantaloupe is packed with natural carotenoids, with beta-carotene being the most significant. In addition to enhancing skin beauty and health, it is excellent for vision and eye health. It contains powerful antioxidants, including beta-carotene, and potassium, which is great for maintaining heart health. To make the most of cantaloupe’s rich nutritional benefits, choose melons that are orange or yellow in color without any signs of brown spots on the rind. The flesh should be firm, sweet-smelling, and tasting— not overly watery. Cut it into pieces and add it to salads, smoothies, or simply enjoy it on its own as a snack.

Recommended Daily Dose of Beta-Carotene

Beta-carotene does not have a specific recommended daily dose, but the Mayo Clinic has established guidelines for its use. It is considered safe to consume between 6 to 15 mg of beta-carotene per day, which is equivalent to 10,000 to 25,000 international units of vitamin A activity. There are no adverse effects from taking beta-carotene, but consuming high amounts over an extended period can lead to carotenemia—a condition where your skin may develop a slight yellow-orange tint. This is one reason why many people take beta-carotene supplements months before going on vacation. By increasing your intake of natural carotenoids through supplements, you can prepare your skin for the sun, prevent allergies, and achieve a natural, mild tan without sun exposure.

Synthetic vs. Natural Beta-Carotene

If you want to boost your beta-carotene intake before a summer vacation to prepare your skin for the sun and prevent allergies, you might consider not only increasing your intake of beta-carotene-rich foods but also taking beta-carotene supplements. Be aware that synthetic beta-carotene supplements in higher doses may not be well metabolized by the body.

Dunaliella Salina – The Best Beta-Carotene from Algae

Choose natural beta-carotene sources such as carrot extract or one of the best natural sources, beta-carotene from Dunaliella salina. Beta-carotene from algae, particularly from Dunaliella salina, is one of the best natural sources of beta-carotene available and is found in natural dietary supplements. Beta-carotene is a powerful antioxidant essential for good health. It is needed to maintain all bodily functions, and its intake leads to improved vision and eye health as well as promoting healthy skin and mucous membranes. Beta-carotene in food is readily available in various foods, making it easy to incorporate into your daily diet. It is recommended to include whole sources of beta-carotene or natural beta-carotene supplements in your diet to provide the best support and protection for your skin, vision, and overall well-being.

Foto: Canva