Beta-carotene and vitamin A contribute to immune health and may help ward off certain diseases or illnesses. While you can purchase both in supplement form, this is often unnecessary. Most people get plenty of vitamin A and beta-carotene simply by eating a variety of healthy foods, including whole grains, colorful vegetables and fruits.
Beta-carotene and Vitamin A
Beta-carotene and vitamin A are closely related. When you ingest beta-carotene, either from food sources or a supplement, your body converts it into vitamin A, also called retinol. However, you can also get vitamin A directly from the foods you eat, giving you two ways to achieve your daily recommended dose. Beta-carotene and vitamin A are important for immunity and skin health, in addition to visual function. According to Ohio State University, the RDA of vitamin A for women is 700 retinol activity equivalents, also called RAE. For men it is slightly higher, at 900 RAE. Most adults also need between 15 and 50 mg of beta-carotene per day, according to the University of Maryland Medical Center. These numbers are based on the average person; for more specific guidelines, check with your doctor or a nutritionist.
Supplements Versus Food Sources
You can get plenty of vitamin A and beta-carotene simply by eating a variety of nutrient-rich foods. In fact, this is preferable to taking a supplement. It is possible to get too much of a good thing, and vitamin A or carotene supplements can become toxic if taken in excessive amounts. When your nutrients come from food, however, it is much harder to overdo it. According to the UMMC, high amounts of food-based vitamin A are generally safe. In addition, your body will only convert as much beta-carotene into vitamin A as necessary, based on what it needs at any given time.
Fruits and Vegetables
Medline Plus recommends five servings of fruits and vegetables daily, which should supply all of the beta-carotene you need in your diet. The same is true for vitamin A. Eating a variety of fruits and vegetables is often enough. Certain fruits and vegetables have a higher nutrient content than others. For instance, half a sweet potato or a medium carrot each contain well over your daily recommendation of vitamin A. Beta-carotene is often highest in yellow, orange and red fruits and vegetables. Eating a variety of colorful vegetables ensures that you get everything you need.
Whole Grains
Whole grains are another rich source of vitamins and minerals. Many cereals and breads are fortified to include even more of these vital nutrients, including vitamin A and beta-carotene. Check the serving information on the side of your cereal box -- if it contains at least 10 percent of your daily requirement, Ohio State University says it is a keeper. If you are uncertain whether you are getting enough vitamin A and beta-carotene from your diet, talk to a nutritionist, or keep a daily log of your food intake.
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