12 Foods High in Beta-Carotene for Immune Support

Beta-carotene is a plant pigment found in red, yellow and orange fruits and vegetables. It acts as an antioxidant. The body converts beta-carotene into vitamin A, which plays a key role in immune function, vision and skin health. Here are some of the best sources of beta-carotene:

• Beta-carotene content: 17,000 micrograms (mcg)
• Serving size: 1 cup, canned

Pumpkin is one of the richest sources of beta-carotene, the pigment responsible for its bright orange color. Pumpkin is also low in calories and high in fiber, which can help you feel full longer.

Canned pumpkin is just as nutritious as fresh and often more convenient. It works well in both sweet and savory dishes. When possible, opt for plain canned pumpkin rather than pumpkin pie filling, which contains added sugar.

• Beta-carotene content: 14,300mcg
• Serving size: 1 medium cooked sweet potato without skin

Sweet potatoes are an excellent source of beta-carotene. They are also an excellent source of vitamin C, covering around 21% of your daily needs.

Vitamin C is a powerful antioxidant that helps support immune health and protect cells from damage. It is also necessary for the production of collagen, a protein that promotes wound healing and skin health.

• Beta-carotene content: 12,995mcg
• Serving size: 1 cup sliced, cooked

Carrots are another good source of beta-carotene. Although raw carrots still contain a good amount, eating cooked carrots can help your body absorb more beta-carotene. There is also evidence that carrot juice may improve the absorption of beta-carotene by breaking down plant cell walls, making the nutrient easier for your body to use.

• Beta-carotene content: 11,300mcg
• Serving size: 1 cup, cooked

Spinach may not be orange, but it’s still high in beta-carotene. The green color comes from chlorophyll, which masks the orange pigment.

Spinach also contains iron, folate, vitamin K, and lutein, an antioxidant that supports eye health.

• Beta-carotene content: 9,370mcg
• Serving size: 1 cup cubed, cooked

Butternut squash is one of the most popular varieties of winter squash. It has a creamy texture and a slightly nutty flavor. One cup of cooked butternut squash also provides more than 30% of your daily vitamin C needs.

• Beta-carotene content: 8,570mcg
• Serving size: 1 cup, cooked

Collard greens are a leafy green vegetable packed with health-promoting nutrients, including vitamins A, C, E, and K. Just one cooked cup provides more than six times your daily vitamin K needs. Sautéing collard greens in a small amount of olive oil can help improve the absorption of fat-soluble nutrients like beta-carotene.

• Beta-carotene content: 4,450mcg
• Serving size: 1 cup

Cantaloupe is one of the few fruits rich in beta-carotene. Its high water content contributes to hydration and also provides vitamin C and potassium. Because it’s naturally sweet and doesn’t require cooking, it’s a simple way to increase your beta-carotene intake.

• Beta-carotene content: 2,460mcg
• Serving size: 1 cup grated, raw

Romaine lettuce contains more beta-carotene than lighter lettuces like iceberg. It also provides folate and vitamin K. Although it’s not an obvious choice, romaine lettuce can be an easy way to add more beta-carotene to salads and meals.

• Beta-carotene content: 2,040mcg
• Serving size: 1 cup cooked

Kale is a well-known superfood that provides beta-carotene, vitamin C, vitamin K, and eye-beneficial antioxidants like lutein and zeaxanthin. Cooking kale helps reduce bitterness and improves the absorption of fat-soluble nutrients like beta-carotene.

• Beta-carotene content: 1,690mcg
• Serving size: 1 cup, halves

Apricots are a hydrating fruit that provides your body with beta-carotene, fiber and vitamin C. Like beta-carotene, vitamin C promotes eye health by helping protect against oxidative damage and may reduce the risk of cataracts.

Dried apricots are also a good source of beta-carotene, but because they are more concentrated, they tend to contain more sugar. This is something to keep in mind if you’re monitoring your blood sugar.

• Beta-carotene content: 1,660mcg
• Serving size: 1 cup, sautéed

Red peppers contain more beta-carotene than green peppers because they are fully ripe. They are also rich in vitamin C, which supports immune health and helps protect cells from damage. Light cooking, such as stir-frying, can slightly improve beta-carotene absorption while preserving most of the peppers’ nutrients.

• Beta-carotene content: 1,449mcg
• Serving size: 1 cup, cooked

Broccoli provides beta-carotene as well as fiber and vitamin C. It also contains vitamin K and folate, nutrients important for blood clotting and cell function. Broccoli also offers plant compounds called glucosinolateswhich have antioxidant and anti-inflammatory properties. Diets rich in glucosinolates have been linked to a lower risk of chronic diseases.

There is no recommended daily intake for beta-carotene itself. The needs are rather based on vitamin A.

For adults, the recommended dietary intake of vitamin A is:

• 700 mcg retinol activity equivalents (RAE) for women
• 900 mcg RAE for men

Approximately 12 mcg of dietary beta-carotene is equivalent to 1 mcg of vitamin A (RAE).

Vitamin A recommendations are based on how the body uses different forms of nutrients. Vitamin A from supplements can build up in the body and become harmful in high doses, but beta-carotene found in fruits and vegetables is only converted to vitamin A when the body needs it. For this reason, it is rare for foods to consume too much beta-carotene. In rare cases, high intakes can cause carotenodermya harmless condition that turns the skin yellow-orange.