Top 10 Foods Highest in Beta Carotene

roja123

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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 absorption. Below is a list of the top ten foods highest in beta-carotene. Below is a list of high 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).

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.

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.

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.

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.
 

roja123

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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.

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).

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.

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.

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.
 

sudhar

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Roja....u r sharing information useful 4 health.....
thanks 4 sharing...
keep sharing......
:thumbsup
 

myworld

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Healthy information Roja.. Nice share.. :)
 

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