3 Foods With More Beta Carotene Than Carrots to Support Eye and Immune Health

When it comes to beta-carotene, few foods compare to carrots: They contain 6,500 micrograms (mcg) in half a cup cooked. But they’re not the only option to help you get this powerful antioxidant linked to better immune, skin, eye, and brain health. There are several other foods that can help you diversify your beta-carotene intake and overall nutrient intake in the most delicious way possible.

Beta-carotene content: 23,000 micrograms (mcg) per cooked cup

Sweet potatoes blow carrots out of the water in terms of beta-carotene content.

Sweet potatoes are typically enjoyed cooked, such as in stews, soups, baked, roasted, or mashed, which is good news considering that cooking actually increases the bioavailability of beta-carotene.

Beta-carotene is also fat-soluble, so enjoying this root vegetable with a fat source, such as olive oil, avocado, nuts, seeds, or dairy, will also increase your absorption of this antioxidant.

Beta-carotene: 11,300 mcg per cooked cup

The beta-carotene content of spinach is just a small snapshot of the nutritional density of these leafy greens, as they also contain plenty of fiber, vitamin C, folic acid, iron, antioxidants and much more.

However, when it comes to beta-carotene content, you’ll get much more bang for your buck by enjoying cooked spinach rather than raw, not only because cooking increases the availability of beta-carotene, but also because you’ll eat a lot more spinach overall once it shrinks. Cooked spinach is delicious in egg recipes, rice dishes, pastas, stews, soups, smoothies, dips, salad dressings and sauces.

Beta-carotene: 9,370 mcg per cooked cup

Butternut squash is another orange vegetable that surpasses carrots in terms of beta-carotene content.

This hearty winter vegetable is always enjoyed cooked (increasing the bioavailability of beta-carotene) and is excellent roasted, mashed or pureed for adding to stews, curries, baked goods, stews, pastas and more.

Pumpkin

Beta-carotene: 5,140 mcg per cooked cup

Although measuring slightly lower levels than carrots, pumpkin still contains plenty of beta-carotene and also offers vitamin C, potassium, B vitamins and more.

Canned pumpkin is available year-round in grocery stores nationwide, but it’s also delicious cooked fresh if you can find it during the fall months. It’s a delicious addition to baked goods, smoothies, oatmeal, sauces, salad dressings, soups, and salads (when roasted).

Romaine lettuce

Beta-carotene: 4,920 mcg per 2 cups grated

Romaine lettuce is a surprisingly good source of beta-carotene: two cups shredded equals one serving of cooked carrots.

Unless you’re grilling romaine (a trendy way to enjoy Caesar salad these days), this lettuce is most often enjoyed in salads or on sandwiches, grain bowls, and tacos. Be sure to serve it with a fat-containing dressing or condiment for optimal beta-carotene absorption.

Cantaloupe

Beta-carotene: 3,230 mcg per cut cup

When it comes to fruit, cantaloupe is a great choice when trying to get more beta-carotene into your diet.

Besides adding it to fruit salads, try this melon in juices, smoothies, frozen desserts or even grilled for a leafy green salad.

Kale

Beta-carotene: 2,040 mcg per cooked cup

Kale is another great way to get more beta-carotene daily.

Increase its beta-carotene content by cooking it first, then add it to soups, pastas, stir-fries and curries for incredible flavor and body. Plus, it makes the perfect side dish sautéed with olive oil, garlic, red pepper flakes, salt and pepper.

Apricots

Beta-carotene: 1,800 mcg per slice

Another notable fruit rich in beta-carotene is the apricot (their color is a giveaway).

Enjoy them raw in salads, smoothies and juices, or increase beta-carotene availability by cooking them in homemade jams, baked goods, sauces, marinades or stews.

Beta-carotene is a natural plant pigment that is both an antioxidant and a provitamin A carotenoid. This means that it not only converts to vitamin A in the body during metabolism, but also supports several elements of overall health, in a similar way to vitamin A. These range from supporting better eye, skin and brain health to strengthening the immune system, which in turn can reduce the risk of several chronic diseases, including cancer, diabetes and heart disease.

Given these impressive benefits, almost everyone can benefit from adding foods rich in beta-carotene to their daily routine. The daily intake recommendations for this nutrient are 700 mcg for women and 900 mcg for men, numbers that are easy to achieve based on this food list alone.