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Which Foods have Natural Beta-Carotene?

Beta-carotene is a naturally occurring chemical classed as a carotenoid substance. It is found in many fruit and vegetables and produces a red or orange pigment that is often responsible for coloring the fruit or vegetable in question. The carrot is the most obvious example of a food that has natural Beta-carotene.

What Does Beta-carotene Do?

Beta-carotene is essential for our bodies production of Vitamin A. The body doesn’t naturally produce any Vitamin A and is wholly reliant on the ingestion of substances which will allow Vitamin A production to take place. Beta-carotene is a pro-Vitamin A provider and stores itself in the liver, body fat and other organs until it is needed by the body or when Vitamin A deficiencies occur. Think of Beta-carotene as an inactive form of Vitamin A which once taken into the body can be converted and used.

The Health Benefits of Beta-carotene

Vitamin A has an important function for many bodily systems. It promotes a healthy and fully functioning immune system and is powerful in fighting infection. It is essential for eye health and functions including healthy night vision and is the root of the old saying that carrots help you see in the dark. Carrots are naturally rich in Beta-carotenes.

Beta-carotenes also have antioxidant properties which again are important for general well-being and health. Antioxidants will help control cholesterol levels in the body.

There are many claims for the benefits of Beta-carotene in the diet and these include – cancer prevention, asthma, depression, high blood pressure, arthritis, psoriasis and cataract prevention.

Which Foods Have Natural Beta-carotene?

As Beta-carotenes contain an orange or red pigment it is often orange or yellow fruits that will indicate its presence. Beta-carotene can be sourced from fruit and vegetable juices as well as the flesh and body of the fruit and vegetables. In addition to colored fruit and vegetables Beta-carotene can be found in green, leafy vegetables.

Fruit containing Beta-carotene – mango, apricot, Persimmon, Cantaloupe melon.

Vegetables containing Beta-carotene – carrot, yam, pumpkin, chard and winter squash, beet greens, turnip greens, kale, parsley, broccoli, fresh thyme, rose-hip, dandelion greens.

Levels of Beta-carotene in food consumption will depend on how the food is cooked and stored. Eating some vegetables raw won’t allow the plant cell walls to be broken down sufficiently to allow the full release of Beta-carotenes. Over-cooking will also destroy Beta-carotene. It is recommended that foods are cooked lightly until the liquid involved turns slightly orange or yellow.

It is also known that Beta-carotene  is absorbed better into the system if consumed with fats.

Most dieticians suggest that eating the well known five fruit and vegetables a day will supply the body with all the Beta-carotene it needs. Remember that the body also efficiently stores Beta-carotene to be converted into Vitamin A as the body requires it.

Finally, an interesting fact – Pink Flamingoes are only pink because of the Beta-carotene they absorb into their system from their diet of algae. Humans can in fact develop an orange tinge to their skin if they have too much Beta-carotene in their diet.

Article by expert author ‘Deneice Arthurton‘