Orange vegetables contain beta-carotene, which your body converts to vitamin A. Vitamin A helps keep your eyes, skin and mucous membranes healthy, and plays a role in immune function. Orange fruits may also contain vitamin A itself, along with vitamin C and other important nutrients. Eat a variety of different colored vegetables and fruits every day as part of your diet.
Carrots
The "carotene" in beta-carotene comes from the Latin word for carrots. Carrots are an excellent source of beta-carotene. One-half cup of carrots contains the equivalent of more than 19,000 International Units of vitamin A. Adults should aim to consume 25,000 to 83,000 IU of vitamin A daily. Carrots are also low in calories, with about 30 calories in 1/2 cup. Add carrots to salads or eat them as a snack. Carrots are also a good source of fiber.
Sweet Potatoes
Baked, french fried or diced into salads or soups, sweet potatoes have a creamy orange flesh with a slightly sweet flavor. Darker orange sweet potatoes contain more beta-carotene than yellow varieties. Sweet potatoes provide vitamins A and C and are high in fiber. Sweet potatoes are also a good source of potassium. Cooking sweet potatoes in their skins helps retain the most nutrients. Peel after cooking.
Pumpkin
This member of the squash family is rich in beta-carotene and potassium. A serving of 1 cup of cooking pumpkin provides 2,650 IU of Vitamin A and 564mg potassium, as well as selenium, magnesium and folate. Though pumpkin works well in pies and breads, it also adds to savory dishes such as casseroles, soups and stews. You can use pumpkin puree in place of part of the fat in cookie and sweet bread recipes.
Cantaloupe
Cantaloupe is another relative of squash. The sweet, orange flesh of cantaloupe is rich in beta-carotene, potassium and vitamin C. One cup of raw cantaloupe gives you 5,158 IU of vitamin A, 14mg potassium and 68mg vitamin C and only 56 calories and no fat. Cantaloupe makes a refreshing sweet snack or dessert.
Papaya
The deep orange fruit of ripe papaya provides both vitamin A from beta-carotene and vitamin C. The riper the papaya, the more nutritious. One-half of a ripe papaya provides 1,047 IU vitamin A, 84mg. vitamin C and 234mg potassium. Papayas also provide fiber. Eat papayas as a snack, in salads or in smoothies or ice cream.
Oranges
Oranges take their name from their color. This sweet, juicy fruit is a good course of vitamin C. One medium orange provides 120 percent of the recommended daily value of vitamin C. Oranges offer little vitamin A because orange citrus fruits don't contain beta-carotene. You can eat oranges as a snack or in salads, or drink orange juice.
References
- Centers for Disease Control: Fruit and Vegetable Benefits
- University of Maryland Medical Center: Beta-Carotene
- Ohio State University Extension: Baby Carrots Big on Nutrition
- Ohio State University Extension: Nutrition and You --- Sweet Potatoes
- University of Illinois Extension: Pumpkins and More
- Iowa State University Extension: Cantaloupe
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