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A walk to the market will surely make you look at brightly colored fruits and vegetables such as capsicums, carrots, apricots, etc., ever wondering how they acquire their orange-red color? This is because of a pigment called Beta Carotene. Beta carotene rich foods are readily available on the market without having to rely on supplements. Deficiency of this carotenoid can lead to dry skin, dry and itchy eyes, throat infections, acne, night blindness and even infertility. Doctors recommend eating orange or red foods to add beta carotene to your diet. This list can help you prepare your diet with the main sources of Beta Carotene.

How much beta carotene should you take?
Doctors recommend taking anywhere between 15 mg to 180 mg per day to meet daily needs. You can include fruits and vegetables in your diet instead of sticking to one source.

List of foods with beta carotene in the world:
Here we have included 14 top foods rich in beta carotene. Let’s look at them.

Sweet potato

Sweet potatoes are extremely rich in beta carotene. These nutrients enable the body to fight colds, flu, viruses and skin aging, and also help build energy levels and endurance in the body. Sweet potatoes are known to help the healthy growth of bones, teeth and skin tissues.

Beta carotene% value per 100 grams: 48%


Carrots are rich in vitamin A and contain beta carotene. Carrots help maintain dental as well as heart health. In addition, carrots are useful for combating aging, nourishing the skin and improving vision. They are one of the easily available sources for introducing beta carotene into the diet.

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Beta carotene% value per 100 grams: 77%


This is one of the best sources of beta carotene for the body. Beta carotene, as an antioxidant, is converted into vitamin A inside the body and protects the body from heart disease, asthma and some cancers. Pumpkin is also known to be good for eyesight. Vitamin A, which is provided by this food, is really important for pregnant and lactating women.


Spinach is super rich in beta carotene and antioxidants, which makes them a vital food for the growth of strong teeth and healthy bones. This vegetable is one of the strongest athletes in his group to protect the body from prostate cancer. Spinach has all the nutrients that offer healthy vision and have anti-inflammatory and anti-cancer properties.

Beta carotene% value per 100 grams: 58%


Green radish

Green turnips are much more nutritious than turnips themselves. Green radish is rich in antioxidants, vitamins and minerals and is quite low in calories. They are best grown in the winter season. As rich in beta carotene, like all other vegetables and fruits, turnips also have antioxidant, anti-aging and anti-cancer properties. The beta carotene present in this vegetable is converted to vitamin A in the body, making it good for the skin and eyes.

Beta carotene% value per 100 grams: 58%

Green beets

When it comes to beets, we usually finish eating only the bottom and cut the leaves. However, green beets are very nutritious and are packed with many health benefits. Green beets are very rich in minerals, vitamins and powerful antioxidants. These leaves are also low in calories because they do not contain cholesterol and are low in fat and are therefore great to consume when trying to lose weight. Beta carotene in beet greens, like others, provides antioxidant and anti-cancer benefits to the body. As an antioxidant, this vegetable works wonders for skin and vision.

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Lettuce leaves are one of the best vegetables in beta carotene. These leaves are low in fat and high in protein, making them the perfect food for exercise and weight loss. Lettuce is really good for a healthy heart. This food also contains antioxidants, which is a blessing for nourishing and skin health.

Beta carotene% value per 100 grams: 48%


This fruit is in the summer season and belongs to the family of pumpkins, squash, cucumbers and more. Muscle is extremely rich in the antioxidant flavonoid beta carotene. Beta carotene protects cells in the body from oxygen-free radicals, thus protecting the body from various cancers.

Beta carotene% value per 100 grams: 19%


Apricots are rich in antioxidants and quite low in calories. As a good source of beta carotene, apricots are good for the eyes, skin, and also have against oracic properties. Dried apricots have concentrated amounts of vitamin A or beta carotene compared to fresh fruit. It is also one of the best foods high in beta carotene and other carotenoids.

Beta carotene% value per 100 grams: 10%

Butternut squash

Pumpkin Buttern is one of the very good sources of beta carotene. It is bright yellowish, the orange pigment is due to beta-carotene. It is believed that a cup of boiled pumpkin with puff pastry offers about 10 grams of this vital nutrient. Butternut squash also contains many other types of carotenoids such as Lutein, Alpha Carotene, which are powerful antioxidants.

Beta carotene% value per 100 grams: 42%

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