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 |
|
236 |
1 cup |
22.0 |
9.3 |
|
245 |
1 cup |
17.0 |
6.9 |
|
146 |
1 potato |
16.8 |
11.5 |
|
156 |
1 potato |
14.7 |
9.4 |
|
190 |
1 cup |
13.8 |
7.2 |
|
156 |
1 cup |
13.0 |
8.3 |
|
214 |
1 cup |
12.6 |
5.9 |
|
255 |
1 cup |
12.2 |
4.8 |
|
146 |
1 cup |
12.0 |
8.2 |
|
170 |
1 cup |
11.6 |
6.8 |
Related articles
- Apricots – Source of Vitamin A and Vitamin C (healthinessbox.com)
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- Carrots – The Poor Mans Ginseng (healthinessbox.com)
- Daily Requirement of Vitamins, Minerals and Calories (healthinessbox.com)
- Drink Warm Water (healthinessbox.com)
- Flaxseeds (Linseed) – A good source of Omega-3 essential fatty acids (healthinessbox.com)
- Ginseng – increases mental and physical performance (healthinessbox.com)
- Grapefruit – A Recipe for Good Health (healthinessbox.com)
- Vitamin A – Helps your eyes (healthinessbox.com)
