Carotenoids are plant pigments that give certain foods their characteristic colors, including red, yellow and orange. The carotenoid group includes alpha-carotene, beta-cryptoxanthin, lutein, zeaxanthin, lycopene and the popular supplement beta-carotene. Beta-carotene is found in many common foods and can also be taken as a dietary supplement. In addition to its colorful properties, it is renowned for its potential health benefits.
Beta-Carotene
Beta-carotene is a natural component of many foods and has many potential health benefits. In addition to its antioxidant properties, beta-carotene is also a provitamin: Once ingested, the body converts the nutrient into vitamin A, which is necessary for many bodily functions. While there is no recommended daily allowance for beta-carotene, getting between 3 and 6 mg daily is associated with a lower risk for chronic disease, according to the National Institutes of Health Office of Dietary Supplements and the Institute of Medicine. While some beta-carotene supplements are FDA-approved for medical conditions, the average person can get plenty of beta-carotene by including a variety of colorful fruits and vegetables in the diet every day.
Vegetables
As a general rule, orange, yellow and red vegetables are high in beta-carotene. Most people think of carrots when they think of beta-carotene. This is fitting, considering the carotene compound was first discovered in this vegetable a few centuries ago, though many other vegetables are also rich in beta-carotene. According to Ohio State University, a cup of canned pumpkin contains 17 mg. The same amount of cooked carrots or an average sweet potato contains around 13 mg, and a cup of frozen spinach nearly 14. Spinach's beta-carotene content may be surprising, based on its green hue. While it does contain plenty of beta-carotene, its green color comes from its high chlorophyll content. You can also get between 10 and 12 mg of beta-carotene from a cup of greens such as kale, collards and turnip greens.
Fruits
While they generally contain less beta-carotene than vegetables, fruits can also be a rich source of the nutrient. Natural Standard recommends apricots and the Linus Pauling Institute suggests a cup of cantaloupe, which it reports contains just over 3 mg. While not a fruit or vegetable, whole grains also provide some beta-carotene. Add some chopped apricots to whole-grain cereal, or serve whole-grain toast alongside several cantaloupe slices to boost your beta-carotene intake at breakfast. Natural Standard reports that some fat is required for adequate beta-carotene absorption. This can come from a small glass of milk or a pat of margarine on your toast, for example.
Guidelines
It's easy to get enough beta-carotene in your diet without having to tally the amount in each serving of fruit or vegetables. MedlinePlus recommends aiming for 5 servings of fruits and vegetables daily, which should total more than your daily beta-carotene requirements. While supplements are an option, most national health organizations state that food sources of beta-carotene are preferable. Taking too much supplemental beta-carotene can pose potential health risks, though excessive amounts of carotene-rich foods are only likely to cause cosmetic changes. If your skin turns orange, it may be time to back off on the carrots.
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