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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 absorbtion. Below is a list of the top ten foods highest in beta-carotene.
#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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