Beta Carotene Rich Foods

Beta carotene is a strongly-colored red-orange pigment which is abundantly found in plants and fruits. Beta carotene rich foods are good sources of vitamin A and these foods can protect your cells from the damaging effects of free radicals. This pigment is the most well-known of the carotenoids and it can impart orange, yellow, pink, red or even white color to the plant food.

Beta Carotene Benefits

• The compound is known as precursor of vitamin A and is included in many multivitamin supplements.
• It helps in reproduction as it cures male and female infertility.
• It exhibits anti aging properties. It enhances cell to cell communication.
• It helps prevent cardiovascular diseases and many other serious diseases like cancer.
• It provides the necessary antioxidants which help to stop activities of the free radicals of the body. Antioxidants strengthen your immune system.
• It is useful in several medical conditions like, HIV/AIDS, age related muscular degeneration, angina pectoris (chest pain), cataract, cervical cancer, prostate cancer, skin cancer, lung cancer, chlamydial infection, osteoporosis, photo-sensitivity, rheumatoid arthritis, etc.
• Being a precursor of vitamin A, it promotes a healthy mucous membrane, strong hair and glowing skin. It helps to prevent eye problems, for instance, night blindness, colorblindness, formation of visual purple in the eyes, etc. It plays an important role in maintenance of the bones and teeth.

Beta Carotene Side Effects

Average prescribed daily intake of beta carotene is 2 to 7 mg. These days, the compound is also available in the form of dietary supplements. Remember, an overdose of the supplements can cause toxicity resulting in a condition called 'Carotenodermia' or 'Carotenosis'. It is a harmless condition wherein orange skin tints resultant of deposition of carotenoids in the skin epidermis can be noticed. According to study reports, overdose of beta carotene can also result in liver damage, serious birth defects (in case a pregnant woman takes an overdose) and lung cancer, especially amongst those who smoke. Diarrhea, unusual bruising or bleeding, joint pain and dizziness are some other side effects which are relatively rare. Beta carotene can prevent cancer and heart diseases only when taken along with antioxidants like vitamin E and C. It can even cause these diseases in people who smoke and drink alcohol. To avoid such side effects, it is better to get it from natural food sources and not from supplements.

List of Beta Carotene Rich Foods

Vegetables

Foods	Beta Carotene /200 Calorie Serving
Red Hot Chili	63455 mcg
Raw Romaine Lettuce	61469 mcg
Raw Green Leaf Lettuce	59240 mcg
Raw Green Leaf Lettuce	59240 mcg
Frozen Kale cooked with/without salt	58820 mcg
Fresh Kale cooked with/without salt	58390 mcg
Raw Red Leaf Lettuce	56180 mcg
Spinach cooked with/without salt	54670 mcg
Green Dandelion with Salt Boiled, Drained	52888 mcg
Pokeberry Shoots cooked with/ without salt	52195 mcg
Carrots, Canned	51646 mcg
Raw Spinach	48915 mcg
Raw Mustard Greens	48463 mcg
Carrots boiled with salt	47614 mcg
Turnip Greens boiled with salt	45741 mcg

Fruits

Foods	Beta Carotene /200 Calorie Serving
Raw Cantaloupes, melons	11883 mcg
Apricots, canned, water pack, with skin	8665 mcg
Raw Apricots	4558 mcg
Raw Grapefruit	3450 mcg
Raw Cherries	3080 mcg
Canned Plums	2449 mcg
Raw Watermelon	2020 mcg
Raw Papayas	1415 mcg

Spices and Herbs

Foods	Beta Carotene /200 Calorie Serving
Fresh Basil	27323 mcg
Paprika	19160 mcg
Red or Cayenne Pepper	13735 mcg
Chili Powder	9555 mcg
Fresh Thyme	5645 mcg
Dried Parsley	3899 mcg

Increasing the intake of beta carotene rich foods is the best natural way of strengthening your immune system. This way, you can enjoy a healthy and happy life.