Foods rich in beta-carotene have numerous health benefits and can reduce the risk of cancer, lung problems and heart disease. Beta-carotene is known as a "pro-vitamin A" compound since the body is able to make retinol, an active form of vitamin A, from it. Beta-carotene, a strong antioxidant, helps protect the body's cells from the damaging effects of free radicals and improves immune system effectiveness. Foods rich in beta-carotene include carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots. Some people prefer to take beta-carotene supplements, but it's important to research these supplements because they can be harmful.
What to Look for
While it is best to eat whole, natural foods for beta carotene intake, there are also some supplements made from natural sources that may be beneficial for anyone with vitamin A deficiencies. Beta-carotene supplements are available as beta- and alpha-carotene from the algae Dunaliella, and mixed carotenes from palm oil. The recommended daily intake for beta-carotene is between 5,000 and 25,000 IU (International Units) per day for adults. One medium sized carrot contains about 10,000 IU of beta-carotene, so if you eat one or two carrots per day you don't need to take additional supplements.
You can buy beta-carotene supplements at most health food stores or GNC.
Common Pitfalls
Synthetic supplements, chemists and nutritionists are discovering, are not equal to natural-source vitamins and nutrients found in foods. In the case of beta-carotene, not only are they not as good, they can are also potentially harmful. Synthetic beta-carotene supplements increase the risk of both colorectal and lung cancer in smokers. No increase has been shown in non-smokers taking beta-carotene, however. Information published in "Cancer Epidemiology Biomarkers and Prevention" shows that beta-carotene consumed as part of whole foods has no such negative effects. Thus, it is important to buy and use beta-carotene only form natural sources.
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