List Of Foods Containing Beta-carotene

The retinoids are a family of molecules that are related to retinol, or vitamin A, and are essential for vision, reproduction, growth and healthy skin. Vitamin A is found mainly in animal products, such as organ meat and egg yolk. Beta-carotene is a compound that your body, specifically your intestine, converts into vitamin A. Yellow and dark green vegetables and fruits are good sources of the carotenes, including beta-carotene.

Leafy Greens

Leafy greens such as spinach, kale, collard greens, Swiss chard and Romaine lettuce are all high in beta-carotene. Spinach is the highest. One cup of spinach has over 11,000 mcg of beta-carotene, and at 10,500 mcg, kale is not far behind. Lightly steaming spinach improves your body's ability to absorb the carotenoids in leafy greens; however, prolonged cooking of vegetables decreases the availability of these and other nutrients and therefore should be avoided, according to Joel Fuhrman, author of "Eat to Live."

Starchy Vegetables

Sweet potatoes and carrots are both high in beta-carotene. In fact, per 1-cup serving, sweet potatoes have over twice as much beta-carotene as the runner-up, spinach. As with spinach, lightly steaming carrots can improve the body's absorption of this beneficial compound. The recommended daily allowance, or RDA, for adults is roughly 1000 retinol equivalents, RE, which equals 6000 mcg of beta-carotene or the amount present in 1/3 cup of sweet potatoes.

Tropical Fruits

Both cantaloupe and papaya contain high levels of beta-carotene. Cantaloupe has over 3000 mcg per cup, and one papaya has over 800 mcg. Other fruits noted for their levels of beta-carotene include tomatoes, grapefruit, watermelon, apricots and figs. To ensure you are consuming enough of this vitamin A precursor, be sure to eat a colorful array of fruits and vegetables each day. Because the vitamin A activity of beta-carotene is only about one-sixth that of vitamin A, more beta-carotene is better, and no risk of ingesting excessive amounts has been identified.