Vitamin C and beta-carotene are antioxidants that help fight the negative effects of free radicals in your body. Free radicals can damage cells, which may lead to cancer. The medical jury is still out on whether antioxidants truly lower your risk of developing cancer, but eating plenty of foods high in vitamin C and beta-carotene offers other health benefits and is still an essential component of a healthy lifestyle. While some vitamin C is found in beef, poultry, fish and some cereals, the best sources of both antioxidants are fruits and vegetables.
Fruits With Vitamin C
While severe deficiencies of vitamin C are not common, if you aren't getting enough in your diet from food sources you may increase your risk for high blood pressure, gallbladder problems, gingivitis and stroke, among other things. Fruits that are good sources of vitamin C include oranges, strawberries, kiwi, mango, watermelon, grapefruit, cantaloupe, raspberries, blueberries and pineapple. The University of Maryland Medical Center notes that to maximize the level of vitamin C in most foods you should eat them raw or cooked very lightly because the vitamin degrades when exposed to heat, air and light.
Vegetables With Vitamin C
The best sources for vitamin C in vegetables are green peppers, broccoli, Brussels sprouts, cauliflower, tomatoes and cabbage. Cooked, dark leafy greens, such as spinach and chard, are also good sources of vitamin C. While the vitamin is present in canned tomatoes, you will find a much higher concentration in fresh tomatoes. Sweet potatoes and most varieties of winter squash also offer beneficial amounts of vitamin C. Recommended amounts of daily intake for vitamin C vary depending on age and gender, with healthy adults needing between 75 and 90 mg per day.
Fruits With Beta-Carotene
Beta-carotene is a carotenoid that provides the body with vitamin A. Although studies are inconclusive, eating foods high in beta-carotene may lower your risk of developing breast or ovarian cancer and may help people with osteoarthritis or asthma. Fruits considered high in beta-carotene include cantaloupe, apricots, mangoes, peaches, pink and red grapefruit, watermelon and plums.
Vegetables With Beta-Carotene
The color of many vegetables are an indication of the presence of beta-carotene; look for vegetables richly colored red, orange and yellow. They include carrots, sweet potatoes, pumpkins and winter squash. Dark green leafy vegetables are also a good source of beta-carotene, including spinach, kale, chard and collard greens.
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