Top 10 Foods Highest in Beta Carotene

Top 10 Foods Highest in Beta Carotene

Beta Carotene is a carotenoid compound responsible for giving fruits and
 vegetables their orange pigment. A powerful antioxidant, beta carotene
has been found to help protect against cancer and aging. Beta-carotene
is a fat soluble vitamin, so eating the following foods with a fat like
olive oil or nuts can help absorption. Below is a list of high
beta-carotene foods.

#1: Sweet Potato
Perhaps the most orange of all fruits and vegetables, sweet potatoes
will provide 9444μg of beta carotene per 100g serving. That is 14260μg
in a medium sized potato(150g).
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#2: Kale
Kale is considered to be an early form of cabbage, and is delicious
steamed with wine. 100 grams of raw kale will provide 9226μg of
beta-carotene, 100 grams cooked will provide 8173μg.
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#3: Carrots
The beta-carotene in carrots gives them their orange color. 100 grams of
 raw carrots provides 8285μg of beta-carotene, one medium sized
carrot(61g) will provide 5053μg, and one baby carrot(10g) will provide
639μg.
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#4: Turnip Greens
Turnip greens add a nice note of spice to any salad or soup. 100 grams
of raw turnip greens provides 6952μg of beta-carotene, 100 grams cooked
provides 4575μg.
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#5: Mustard Greens
Mustard green have even more spice than turnip greens and are great in a
 salad or wrap. Mustard greens provide 6300μg of beta-carotene per 100g
serving, cooked mustard greens will provide 3794μg.
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#6: Spinach
An excellent vegetable to add to a wrap or calzone, raw spinach provides
 5626μg of beta-carotene per 100g serving. Due to water loss during
cooking, cooked spinach provides even more beta-carotene with 6288μg per
 100g serving.
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#7: Dried Herbs
Dried herbs are so packed with vitamins they appear on practically every
 HealthAliciousNess top 10 list. Make it a habit to add a pinch of dried
 herb to everything you prepare. Dried Basil provides the most
beta-carotene with 5584μg per 100g serving, it is followed by Dried
Parsley (5380μg), Marjoram (4806μg), Dried Oregano (4112μg), Ground Sage
 (3485μg), Dried Coriander (3407μg), and Fresh Thyme (2851μg).
Click to see complete nutrition facts.

#8: Butternut Squash
This dark orange squash has a delicious nutty and sweet flavor. 100
grams baked provides 4570μg of beta-carotene, 100 grams raw will provide
 4226μg.
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#9: Lettuce
In regards to beta-carotene, the kind of lettuce does matter. Dark
colorful lettuces provide the most beta-carotene with Red-Leaf Lettuce
providing 4495μg per 100g, Green-Leaf providing 4443μg per 100g, and
Iceberg only providing 299μg per 100g.
Click to see complete nutrition facts.

#10: Collards
A cousin of cabbage and also a good source of calcium, collards provide
3842μg of beta-carotene per 100g serving. Cooked collards provide even
more with 4814μg per 100g serving.
Click to see complete nutrition facts.
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