Beta-carotene and other carotenoids provide approximately 50% of the vitamin A we need. Beta-carotene can be found in fruits, vegetables, and whole grains. You probably associate it with carrots, which is totally fair – I mean, it’s practically in the name. This carotenoid is actually abundant in other vegetables as well. Carotenoids are what gives the vegetables they’re in the rich vibrant yellow, orange, and red colourings.
It is recommended to rely on fruits and vegetables for your beta carotene intake. Evidence from studies on beta carotene supplements has pointed to there being a higher risk of taking too high a dose than needed, which has some negative side effects. The recommended amount for adults is 6 to 15 milligrams per day, and a diet rich in fruits and vegetables would have no trouble getting you there.
Here are a list of of veggies that are rich in the beta carotene:
- dark leafy greens, such as kale and spinach
- sweet potatoes
- butternut squash
- red and yellow peppers
- romaine lettuce
Beta carotene not only provides us with tons of Vitamin A, but it functions as an antioxidant as well; antioxidants are compounds that neutralize unstable molecules called free radicals. When free-radical numbers get too high in the body, causing an imbalance, it leads to cellular and tissue damage, known as oxidative stress.
Sources: https://www.healthline.com/health/beta-carotene-benefits https://www.webmd.com/vitamins/ai/ingredientmono-999/beta-carotene