Top 10 Food Sources of Beta Carotene: The Immune Booster

The Health Benefits of Beta Carotene

beta carotene, couple walking, beach older couple walking on the beach

Beta carotene, a provitamin the body converts into vitamin A, is a powerful antioxidant that has been celebrated for its possible ability to fight cancer. Beta carotene is thought to play a role protecting cells, boosting the immune system and helping to keep the reproductive system healthy.

\r\nHere are the top 10 sources of beta carotene, according to the USDA:

Carrots

vitamin a, carrots, recipes Carrots

After organ meats, which have as much as 9,000 mg of vitamin A (along with a healthy dose of yuck!) the reliable carrot is the No. 1 source of this essential nutrient. And its vitamin A comes in the form of beta carotene, the much celebrated antioxidant. (It\'s also a top source of lycopene, a cancer-fighting phytonutrient.)\r\n\r\n

Whether you like to eat or drink your carrots, this root vegetable is an excellent source of vitamin A. A three-quarter cup of carrot juice has 1,692 mg of the nutrient and 71 calories. Half a cup of cooked carrots has 671 mg of vitamin A and just 27 calories. But be wary! Carrots are on the dirty dozen list of foods with the most pesticide residue, so buy organic when you can.

\r\n\r\n

Carrot Recipes
\r\nCurry Carrot Soup with Wasabi Cream
Spicy Moroccan Carrot Dip with Whole Wheat Pita Chips
\r\nCarrot Soup with Cucumber Pistachio Relish
\r\nChickpea Salad with Carrots, Walnuts and French Feta
\r\nLo Mein with Tofu, Snow Peas and Carrots
\r\nRoasted Brussels Sprouts, Baby Carrots and Pearl Onions
\r\nBaked Lentils with Pickled Carrots and Onions

Pumpkins

pumpkin, vitamin a, recipes pumpkins

If you shy away from the dessert tray, here’s a reason to eat more pumpkin pie! Half a cup of canned pumpkin has 953 mg of vitamin A and only 42 calories. And that vitamin A comes in the form of beta carotene.\r\n

\r\nTry Alisa Smith’s No Spice Pumpkin Pie, or for something beyond pie, check out Ginger Pumpkin Flan. \r\n

\r\nFor a more savory option, try Cream of Pumpkin Soup Topped with Curried Pecans or Pumpkin Spice Muffins.

Sweet Potatoes

sweet potatoes, vitamin a, recipes sweet potatoes

One medium sweet potato has 1,096 mg of vitamin A (in the form of beta carotene) and 103 calories – just don\'t forget to eat the skin too!\r\n

Eat sweet potatoes baked, or try them in these recipes:

\r\n

Roasted Spiced Sweet Potatoes
\r\nSweet Potato Casserole \r\n
\r\nSweet Potato Fries \r\n
\r\nCurried Sweet Potato and Lentil Soup \r\n
\r\nSweet Potato and Peanut Stew \r\n
\r\nSmoky Root Vegetable Gratin \r\n
\r\nIndian Lentil-Vegetable Stew

Spinach

spinach, vitamin a, recipes bunch of spinach

It may not have the yellow or orange color that\'s the hallmark of the other big beta carotene sources, but one half cup of spinach offers a healthy 573 mg of vitamin A and only 30 calories.\r\n

\r\nWhile you can always sauté some spinach or add it to your salad, try some of these recipes for a healthy twist:
Japanese Spinach Soup
\r\nPancakes with Spinach Filling
\r\nSpinach Strata
\r\nCreamy Rigatoni with Spinach
\r\nGrapefruit and Spinach Salad
\r\nFlorentine Frittata

Collards

collards, collard greens, vitamin a, recipes collards - collard greens

These leafy greens have 489 mg of vitamin A, plenty of beta carotene, and just 31 calories in one half a cup.\r\n

Recipes:
\r\nCollard Greens with Bacon and Cider Vinegar
\r\nSouthern Vegetable Saute
\r\nBBQ Chicken with Collard Greens and Crushed Sweet Potato
\r\nRed Bean and Collard Gumbo
\r\nHot Collard Slaw
\r\nApple Cider Braised Greens

Kale

kale, recipes, vitamin a Kale

Another leafy vegetable high in beta carotene/ vitamin A, kale has 478 mg of the nutrient and 20 calories per half cup serving.\r\n

\r\n

Recipes:
Sauteed Kale with Garlic and Red Onions
\r\nChickpea, Kale and Tomato Salad
\r\nPeasant-Style Potato and Kale Soup
\r\nCurly Kale Soup

Turnip Greens

turnip greens, vitamin a, vitamin k, superfoods, real food diet turnips and turnip greens The greens on this common root vegetable are just as edible as they are nutritious. Half a cup of turnip greens have 441 mg of vitamin A (in the form of beta carotene), 851 μg of vitamin K and just 24 calories -- and with vitamin C, folate and calcium as well, they\'re far more nutritious than the turnip itself. Try young leaves as an accent to a salad, or boil twice, replacing the water in between, to serve as a side dish. Also look for mustard and dandelion greens for a similar leafy health boost.

Beet Greens

beets, beet greens, vitamin a, vitamin k, beta carotene, potassium, superfood, real food diet, healthy recipes Beets and beet greens

Beet greens are a top source of several nutrients, with 276 mg of Vitamin A (in the form of beta carotene), 697 μg of vitamin K, 655 mg of potassium and just 19 calories per half a cup. Like turnip greens, you can find these at your local farmers\' market (or you can grow them yourself). Try substituting this superfood in recipes for collards.\r\n\r\n

Recipes:\r\n
\r\nBeet Greens with Bacon and Cider Vinegar\r\n
\r\nSouthern Vegetable Sauté\r\n
\r\nBBQ Chicken with Beet Greens and Crushed Sweet Potato\r\n
\r\nRed Bean and Beet Green Gumbo\r\n
\r\nHot Beet Green Slaw\r\n
\r\nApple Cider Braised Greens

Winter Squash

butternut squash, winter squash, recipes, vitamin a butternut squash

Packed with almost as much vitamin A as turnip and beet greens -- but far more palatable to most casual eaters -- winter squash is a delicious source of nutritious beta carotene.

\r\n

Recipes:\r\n
Squash Stuffed with Rutabaga and Pecans
Baked Acorn Squash with Red Quinoa and Pumpkin Seed Stuffing
Simple Roasted Acorn Squash
Butternut Squash Soup
Butternut Squash-Chestnut Soup with Balsamic Caramelized Pears
Summer Squash Tian
Squash Blossom Fritters
Grilled Vegetable Tostadas and Fresh Salsa
Fresh Squash Pizza
Roasted Butternut Squash and Pear Soup
Winter Squash Casserole
Crudites with Pumpkin Sage Pate
Rosemary-Roasted Winter Root Vegetables
Root Cellar Salad
Chicken Soup to Soothe Your Soul
Oven-Roasted Vegetables
Vegetable Nicoise with Tofu
Pumpkin Tar with Pecan Crust

\r\n

Cabbage

cabbage, beta carotene cabbage

Cabbage, especially Chinese pak-choi, is another great source of beta carotene (also check out goji berries.

\r\n\r\n

Recipes:
\r\nAsian Style Cabbage Rolls
\r\nCole Slaw with Creamy Mustard-Ginger Vinaigrette
\r\nCabbage and Walnut Salad
\r\nAsian Coleslaw

keywords: