Beta-Carotene Overview

Beta-Carotene is an antioxidant that protects the body from damaging molecules called free radicals. Beta-Carotene is a member of the carotenoids, which are highly pigmented (red, orange, yellow), fat-soluble compounds naturally present in many fruits, grains, oils, and vegetables (green plants, carrots, sweet potatoes, squash, spinach, apricots, and green peppers). The name beta-carotene is derived from the Latin name for carrot. H. Wachenroder crystallized beta-carotene from carrot roots in 1831, and came up with the name “carotene”. It gives yellow and orange fruits and vegetables their rich colors. Beta-Carotene is changed into Vitamin A (retinol), therefore, it is referred as pro vitamin. High doses of Vitamin A can be poisonous whereas, in case of beta-carotene, our body only converts as much Vitamin A as it needs. It means beta-carotene can be regarded as a safe source of Vitamin A. Plant carotenoids are the primary dietary source of pro-vitamin A worldwide with β-carotene as the most recognized pro-vitamin A carotenoid.

Health Benefits of Beta Carotene

• Beta Carotene has powerful antioxidant functions, helps the body hunt free radicals, in so doing limiting the damage to cell membranes, DNA and protein structures in the cell.
• Foods high in β-carotene decreases the risk of cardio-vascular disease as well as oral cavity, and lung cancers.
• When converted to Vitamin A, it aids visual cycle, reproduction (sperm production), maintenance of epithelial functions, growth and development.
• Boost the immune system

Beta Carotene Foods

All the green, yellow, orange vegetables and fruits are rich sources of beta carotene. Dark Vegetables and fruits are also high in Beta Carotene.

10 foods with high β-carotene

Item	Grams per serving	Serving size	Milligrams β-carotene per serving	Milligrams β-carotene per 100 g
Carrot juice, canned	236	1 cup	22.0	9.3
Pumpkin, canned, without salt	245	1 cup	17.0	6.9
Sweet potato, cooked, baked in skin, without salt	146	1 potato	16.8	11.5
Sweet potato, cooked, boiled, without skin	156	1 potato	14.7	9.4
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	190	1 cup	13.8	7.2
Carrots, cooked, boiled, drained, without salt	156	1 cup	13.0	8.3
Spinach, canned, drained solids	214	1 cup	12.6	5.9
Sweet potato, canned, vacuum pack	255	1 cup	12.2	4.8
Carrots, frozen, cooked, boiled, drained, without salt	146	1 cup	12.0	8.2
Collards, frozen, chopped, cooked, boiled, drained, without salt	170	1 cup	11.6	6.8

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