Beta-carotene rich foods are often identifiable by their color: carotene is what gives fruits and vegetables their yellow and orange hues. While most people can get plenty of beta-carotene in their diets by eating a variety of fruits and vegetables , some also take supplements for their potential health benefits. Always discuss any supplement with your doctor before you try it.
Orange and Yellow Fruits and Vegetables
Look to winter vegetables if you want to increase your beta-carotene intake. Carrots are a popular choice, though they contain variable amounts of beta-carotene based on how they are prepared. For instance, you can get anywhere from 5 mg to 22 mg by eating either raw carrots or concentrated carrot juice respectively. Other plentiful beta-carotene choices include pumpkin, sweet potato and winter squash. In addition, many yellow and orange fruits also contain the nutrient. A cup of cantaloupe yields a little more than half of the beta-carotene you get from the same amount of raw carrots. Apricots are also a rich source.
Leafy Greens and Whole Grains
Beta-carotene can also come from some unlikely food sources of a completely different color. Chlorophyll hides the fact that spinach, collard greens, turnip greens and kale are also high in the nutrient. A cup of each green contains anywhere from 10 to almost 14 mg of beta-carotene. Many whole grains, often renowned for their other health benefits, are also rich sources of beta-carotene: check labels for the exact content, which may vary from product to product.
Dietary Supplements
Beta-carotene is found naturally in foods, though it can also be taken as a dietary supplement. Many people use them regularly to get concentrated beta-carotene for its potential health benefits. Beta-carotene supplements come in capsule or tablet form, and are usually either water or oil soluble. Dietary beta-carotene supplements are available from a number of manufacturers, though one brand in particular has gained FDA approval. Lumitene is the brand name of the beta-carotene supplement approved for the genetic disorder erythropoietic protoporphyria, and can be prescribed by your doctor. Most other beta-carotene supplements are available over-the-counter without a doctor's prescription.
Guidelines
Most health care agencies recommend choosing fresh fruits and vegetables over supplements for your beta-carotene intake. The vitamin A content in beta-carotene supplements far exceeds that of food forms. In addition, there is currently no standard RDA for beta-carotene. Beta-carotene supplements can also interact with certain medications. They may decrease the effectiveness of statins, and may interact with certain cholesterol medications. Natural Standard reports that supplemental beta-carotene may also increase the risk of certain cancers in smokers, including lung and prostate cancer, although food sources of the nutrient are generally safe for most people. Before taking a beta-carotene supplement, discuss the risks and benefits with your doctor.
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