11 FOODS HIGH IN BETA CAROTENE FOR EYE AND IMMUNE SYSTEM HEALTH

Medically reviewed by Sohaib Imtiaz, MD

Beta carotene is the pigment that gives foods like carrots, sweet potatoes, and spinach their vibrant color. Your body converts it into vitamin A, an antioxidant that helps support your vision and immune system.

1. Pumpkin

Beta carotene: 17,000 micrograms (mcg)

Serving size: 1 cup

Cooked pumpkin is rich in beta carotene and other essential vitamins and minerals. This type of squash also has antimicrobial, antioxidant, and anti-inflammatory properties, which support the immune system, eye and heart health, and may prevent diabetes.

2. Carrots

Beta carotene: 6,500 mcg

Serving size: 1/2 cup

Carrots are low in fat, calories, and sodium, and rich in beta carotene. Cooking beta carotene-rich foods may increase the bioavailability of this nutrient. The body can absorb about 10% to 30% of beta carotene from food. 

3. Sweet Potatoes

Beta carotene: 13,100 mcg

Serving size: 1 medium sweet potato

Sweet potatoes are an excellent source of beta carotene. They are also rich in manganese, copper, and vitamins A, B6, and C. Sweet potatoes contain soluble and insoluble fiber, which may improve gut health.

4. Spinach

Beta carotene: 11,300 mcg

Serving size: 1 cup

While spinach does not have the usual orange color of beta carotene-rich foods, it is still an excellent source of the carotenoid. Spinach is also a natural source of nitrates, which may help improve blood pressure. This leafy green is also high in folate, vitamin K, and potassium.

5. Butternut Squash

Beta carotene: 9,370 mcg

Serving size: 1 cup

Butternut squash is a winter squash with a sweet, nutty flavor. Along with beta carotene, butternut squash contains fiber, vitamins A and C, potassium, and antioxidants, which help improve heart, skin, and immune health. 

6. Collard Greens

Beta carotene: 8,570 mcg

Serving size: 1 cup chopped

Collard greens are a leafy plant similar to kale. This dark green vegetable is high in beta carotene, vitamins A, C, and K, fiber, calcium, and iron. One serving of leafy greens can help slow age-related cognitive decline.

7. Kale

Beta carotene: 2,040 mcg

Serving size: 1 cup

Kale is a nutrient-dense leafy green that can be eaten raw, cooked, or blended into smoothies. This dark green contains vitamins, minerals, and plant-based compounds that help reduce the risk of chronic conditions such as diabetes, heart disease, and cancer.

8. Cantaloupe

Beta carotene: 3,840 mcg

Serving size: 10 pieces

Cantaloupe is a sweet, orange melon popular in the summertime. The fruit's high water content and fiber keep you hydrated and help you feel fuller longer. Add cantaloupe to your breakfast as a quick side dish or blend it into a smoothie. 

9. Apricots

Beta carotene: 1,690 mcg

Serving size: 1/2 cup, halves

Apricots are stone fruits that look like small peaches. They are an excellent source of beta carotene and vitamins A and C. They can be enjoyed fresh or dried. If you prefer dried apricots, the same serving size contains 2,810 mcg of beta carotene. 

10. Broccoli

Beta carotene: 1,670 mcg

Serving size: 1 medium stalk

Broccoli is a popular cruciferous vegetable that can be eaten raw, steamed, roasted, or sauteed. Cooking broccoli significantly increases its beta carotene content. One cup of raw broccoli contains 70.7 mcg of beta carotene. 

11. Mangoes

Beta carotene: 1,060 mcg

Serving size: 1 cup pieces

Mangoes are a tropical fruit with vibrant red to yellow colors. This low-calorie fruit is rich in beta carotene. It is also a source of fiber, vitamins A, B6, and C, folate, magnesium, and other essential nutrients that support the immune system and digestion. Try topping your morning yogurt or cottage cheese with this sweet fruit. 

How Much Beta Carotene Do You Need?

Beta carotene is available as a supplement, but consuming enough through your diet is possible. Experts recommend that adult females consume 700 mcg of vitamin A daily, and adult males consume 900 mcg daily. Certain groups, including pregnant and breastfeeding individuals, may require more vitamin A. 

Beta carotene is one form of vitamin A, and many foods also contain other types. There is no recommended daily amount of beta carotene on its own. 

Benefits of Beta Carotene

Consuming an adequate amount of beta carotene daily is important because of its health benefits. This carotenoid has powerful antioxidant properties, which can:

• Reduce inflammation
• Prevent oxidative stress in the body
• Lower chronic health conditions, including heart disease and cancer.
• Boost cognitive function and improve memory

Can You Eat Too Much Beta Carotene?

Consuming a large quantity of beta carotene-rich foods or supplements is generally safe for most healthy adults. However, consuming a lot of beta carotene-rich foods may cause a benign, temporary condition called carotenodermia, which causes the skin to turn yellowish-orange. The skin color improves once you reduce the amount of beta carotene in your diet. 

People with a history of heavy smoking should avoid beta carotene supplements. These supplements may increase the risk of lung cancer in people who smoke. 

Read the original article on Verywell Health

2025-11-05T13:33:52Z