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Foods rich in beta carotene: Benefits and Uses

by Alivia Nyhan
Published: Last Updated on

Beta-carotene is a pigment that is present in certain foods and that, when ingested, is transformed in the body into vitamin A, one of the substances with the most significant antioxidant effect that allows to reverse the impact of free radicals in the body, combat premature aging of cells and prevent some types of cancer such as breast and colon cancer. Eating foods rich in beta-carotene is very important to prevent diseases since this natural compound helps to strengthen the immune system, allowing the body to better defend itself in the presence of viruses, infections, bacteria, and any foreign microorganism.

Beta-carotene or vitamin A is also essential for the skin’s well-being since it intervenes in melanin production and protects all body tissue from damage caused by ultraviolet rays. People with sensitive skin can avoid sunburn by maintaining an optimal level of this nutrient in the body. Additionally, this pigment has been proven to help prevent heart and eye disease while fighting cognitive decline. If you want to start enjoying the health benefits of vitamin A, keep reading this FastlyHealarticle and find out which foods are rich in beta-carotene. Incorporate them into your diet, and voila!

The carrot

Its color gives it away, and the carrot is orange due to its high beta-carotene content. There are many benefits that carrots offer for health, and among them, their significant contribution of fiber and vitamin A stands out. If you enjoy sunbathing, adding carrots to your diet is advisable to enjoy more uniform and healthy tans. Consuming carrots every day two weeks before going to the beach is enough to give your skin the protection it needs and the cinnamon color you long for.

In addition, carrot is an excellent food because it helps fight vision diseases, lowers concentrated blood sugar, and reduces the risk of heart attacks. The concentration of beta-carotene in food does not disappear after cooking; therefore, ¾ of raw carrot juice contains 1,692 mg of beta-carotene, and 1/2 cup of cooked carrot 671 mg of vitamin A.

The spinach

Many foods are rich in vitamin A, but spinach contains the most beta-carotene. This food can be eaten raw or cooked, and ½ cup provides 573 mg of pro-vitamin A. Eating spinach offers multiple health benefits since it is an antioxidant vegetable that prevents diseases such as cancer, but is also very rich in fiber, which helps purify the body of toxins and accumulated waste, benefiting digestion, fat burning and liver function.

Spinach is one of the best foods to stimulate intestinal transit and improve the metabolism of fats and sugar; for this reason, its intake is highly recommended in people with constipation or diabetes. One way to incorporate this vegetable into your diet is to use its leaves to prepare delicious salads.


Among the foods rich in beta-carotene, you cannot miss watercress, a vegetable that is truly good for the health of the body. How does watercress help us? In addition to its content in pro-vitamin A, which offers its antioxidant properties, watercress is one of the foods richest in iron, so it is beneficial for those who suffer from iron deficiency anemia, a condition characterized by a decrease in the production of red blood cells due to a lack of iron in the body.

Watercress also contains high amounts of fiber, so it offers the same benefits as spinach to detoxify the body, stimulate intestinal transit, and improve digestion. You can consume it in salads or prepare a delicious antioxidant juice with watercress, carrot, and orange juice.

The pumpkin

Like carrot owes its color to its high beta-carotene content, 100 grams of pumpkin contain 450 mg of this pigment. This food also offers other health benefits, such as reducing the risk of certain types of cancer, preventing eye diseases, increasing the body’s defenses, and purifying the body of toxins.

Pumpkin has a significant advantage, and that is that it is a very versatile food that we can prepare, both sweet and salty. An alternative to incorporating pumpkin into your diet is to sprinkle a generous amount of ricotta cheese on top and bake until completely soft. The result will be a delicious pumpkin and cheese puree that you won’t want to stop eating.

Red pepper

The red pepper is an excellent food because it combines large amounts of beta-carotene and vitamin C. Therefore, it offers dual antioxidant power that allows combating the damage that free radicals exert on the cells in a much more effective way. In addition, the red pepper helps to raise the defenses and improves the symptoms of common conditions such as colds and flu.

This food is also rich in fiber, and we can eat it in different ways: raw, baked, with vinaigrette, in stews, in salads, and stuffed with ground meat. One hundred grams of red pepper is believed to provide 539 mg of pro-vitamin A.

Yam or sweet potato

Not only is it a delicious and ideal food to add to broth and boiled, but 79% of every 100 grams of yams contain beta-carotene, which is why it is one of the main protagonists of this list of foods rich in beta-carotene and vitamin A.

Like the other antioxidants, the sweet potato helps prevent cancer, diabetes, and heart disease. Due to its power to control high cholesterol levels in the blood, it is an ideal food to avoid narrowing the arteries due to the accumulation of plaque.

Other foods rich in beta-carotene

  • Broccoli.
  • Cantaloupe.
  • Orange.
  • Mandarina.
  • Papaya.
  • Tomato.
  • Green beans.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods rich in beta-carotene, they should not be missing in your diet! We recommend that you enter our Food category .

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