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).
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#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.
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#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.
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