Top 10 Foods Highest In Beta Carotene

Top 10 foods Containing Beta Carotene

You might have heard it a lot, “Eat red, orange, and yellow fruits and vegetables.” Ever wondered why? Because these colors have something special about them: Beta Carotene. Beta carotene is a part of a class of nutrients known as carotenoids. These are the yellow-orange pigments found in bright-colored fruits and vegetables.

Your body uses them to make it into the active form of Vitamin A. Beta carotene is composed of two Vitamin A molecules, so it is stored in your body. As a result, when you need vitamin A, the enzymes in your liver will split apart the beta carotene and yield two Vitamin A molecules.

Benefits of Beta Carotene

Science has only been able to find some benefits of this amazing nutrient. With more extensive research, we hope that scientists unleash beta carotene’s functions even more. Let’s see some of the science-backed benefits that make beta carotene among the most popular nutrients:  

Antioxidant agent

Beta carotene serves as a powerful antioxidant. It is enabled not only to stop free radicals from forming but also to neutralize the existing free radicals. Free radicals are highly reactive molecules that are produced as a result of chemical processes taking place in our bodies naturally. They can cause severe damage to body cells, lipids, and protein, resulting in many serious diseases. Beta carotene is an Anti –carcinogen, and thus, the consumption of beta carotene prevents cancer. It also protects against many fatal heart diseases like cardiac arrest.

Healthy Skin

Men or women, everyone wants healthy-looking skin to feel competent and confident. Skincare routines and products have become a new hype nowadays. People buy expensive products and creams to attain a radiant and good looking skin. However, your diet, too, has a significant effect on your skin’s health and appearance. Consumption of food containing beta carotene can do wonders for your skin. Beta carotene is a magic ingredient to treat your skin if you have a pale complexion or have inflammatory skin conditions like acne. Daily use of beta carotene foods in your diet can help you gain a fresh, bright, and younger-looking skin.

Healthy Eyes and Good Vision

Scientific studies have shown that approximately 75% of adults have an eyesight problem. The excessive use of gadgets like mobile phones and laptops has affected a considerable amount of youth. Many people have to wear glasses or contact lenses of some sort. Beta carotene can play a vital role in the prevention, protection, and maintenance of your eyesight. The deficiency of vitamin A can cause night blindness, cataracts, and dryness of eyes. So, it is mandatory to consume the foods containing beta carotene for healthy eyes and a good vision.

Foods containing Beta Carotene

Now that we know some of the fantastic benefits of beta carotene let’s see some natural sources from which you can get this gem of a nutrient. What’s more, something quite ideal about beta carotene is that you can consume it without any toxic effect because your body will always make the right amount of vitamin A when required. So, take a bowl and cherish yourself with some fresh fruits and vegetables out of the fridge!

1. Carrots

Carrot is a root vegetable, found in red, orange, or yellow color is regarded as the perfect healthy food. This sweet and crunchy vegetable is highly rich in nutrients. The beautiful color of the carrot is loaded with beta carotene. Carrots can serve as a significant source of beta carotene for your body when consumed in prepared meals like a carrot cake or raw form. This root vegetable not only increases your immunity but is an ideal snack to boost your eyesight, lower your cholesterol levels, and to provide aid in digestion and weight loss.

2. Sweet Potatoes

The sweet potato is a starchy vegetable that is eaten and like all around the world. This fibrous vegetable has a lavish amount of vital nutrients and minerals. Sweet potato is highly rich in beta carotene and other essential vitamins. It improves your gut functionality and produces good bacteria to aid digestion. The researchers have shown that the consumption of sweet potato also enhances the functionality of your brain. To take advantage of all of its benefits, just grab a baked potato with or without skin, drizzle some olive oil, and enjoy your meal.

3. Spinach

Spinach, also referred to as a superfood, is a trendy vegetable. This lush green, leafy vegetable is packed with vitamins and minerals, including folic acid, iron, and calcium. Spinach can be eaten in many forms; raw, cooked as a salad, added in pizzas and, different kinds of pasta. Another fact that makes it a superfood is that it has fewer calories, so it can be eaten without any hesitance. Spinach is 91% water and an excellent source of beta carotene that can be easily added to your diet.

4. Grapefruit

Grapefruit is a tropical citrus fruit. Although its sour, bittersweet taste might not be liked by many, it is a rich source of beta carotene. This pink, yellow, or dark red colored fruit is highly hydrating and healthful. It is evident from the researches that grapefruit can help a diabetic person control blood sugar levels. Grapefruit in your diet can encourage weight loss. This low-calorie fruit has numerous health benefits, and it prevents us from many chronic diseases.

5. Bell Peppers

Add more colors and crunch to your salads or pizzas by adding some red or yellow bell peppers. This low-fat vegetable is quite rich in beta carotene. Bell peppers are loaded with vitamin C, iron, Vitamin E and Potassium. It can treat Anemia, which is a condition of shortage of red blood cells caused by iron deficiency. Moreover, bell peppers can prevent hypertension, boost immunity, and enhance the working of your muscles.

6. Apricots

This sweet and delicious fruit has various health benefits. It is an excellent source of beta carotene, calcium, dietary fiber, and vitamin C and E. The apricots, best eaten with the skin, are available in summers only. However, dried apricots are available round the year. The daily consumption of dried apricots can help to provide prevention from macular degeneration. Rich in antioxidants, this peach-like fruit helps to detoxify your body. Calcium in apricots can help to strengthen your bones and can help to avoid osteoporosis. Moreover, it can help to cure gastrointestinal diseases.

7. Lettuce

Everyone’s favorite, leafy and crunchy vegetable, Lettuce also happens to be a great source of beta carotene. Apart from that, it contains nutrients like omega-three fatty acids, vitamin C, iron, and calcium. Various types of Lettuce, such as romaine lettuce and iceberg, are commonly added in salads, wraps, and sandwiches. Lettuce can help in treating insomnia and can improve memory. Also, it is a significant contributor to managing anxiety and stress. Lettuce, if added to your diet, can help to improve both physical and mental health.

8. Tomatoes

This red-colored tangy and juicy fruit is also one of the top foods containing beta carotene. Calcium and vitamin K present in tomatoes helps to improve bone and bone tissue health, keeping you healthy and strong. If taken regularly, this fruit can reverse aging of the skin and give your skin a natural glow. Tomatoes, when consumed as ketchup, soup, salad, or sandwich, enable your body to avoid cell damage, heart diseases, and cancer. Moreover, it also promotes the health of your hair.

9. Broccoli

Broccoli is loaded with beta carotene, fiber, zinc, antioxidants, and many other nutrients. The daily use of broccoli in our diet improves our immune system and helps us fight various infections. It has the unique ability to prevent estrogen-related cancer like ovarian cancer.

It has been shown that broccoli has amazing effects on our nervous system and improves our memory and other mental capabilities. The scientific studies have proved that broccoli can cure DNA damage in smokers. It is important to know that broccoli must not be overcooked because it might result in the loss of healthy nutrients, thereby decreasing its advantages.

10. Melon

Melon or Cantaloupe is a sweet and yummy fruit that is full of vitamin A and low in calories. A bowl serving of melon can help you stay full and energetic throughout the day. Moreover, it provides great protection against lung, colon, pancreatic and oral cavity cancers. In addition, it is a great anti aging nutrient and thus enhances the protection of your body from age-related diseases. It is an excellent food to keep your heart healthy and saves you from strokes. Consisting of many electrolytes, melon is essential to increase the functionality of your body.

Final word

To conclude, it is mandatory to know that Beta carotene is best if taken from fresh fruits and vegetables instead of supplements. There are many foods containing beta carotene that can be easily consumed on a daily basis. To improve the optimum functioning of your body, it is necessary to ingest the foods with beta carotene in your regular diet and take advantage of its numerous health benefits. These foods are low in calories and fat and can be easily included in your lifestyle.

References

https://www.healthline.com/health/beta-carotene-benefits

https://www.goodhousekeeping.com/health/diet-nutrition/g2182/beta-carotene-47011204/

https://www.medicalnewstoday.com/articles/252758