When you were young, your mother likely told you to eat all the carrots on your dinner plate so that you’d always have good eyesight. The link between carrots and eye health can be traced back to World War II where it was said that the British Royal Air Force attributed their stellar night vision to a steady diet of carrots.
Turns out, beta-carotene, found in carrots and many other orange and red-colored fruits and vegetables, not only protects our vision, but also lowers our risk for cancer and heart disease.
The Role of Beta-Carotene in the Body
Beta-carotene is a pigment produced by plants that gives fruits and vegetables such as carrots, sweet potatoes, red bell peppers, and melons their orange and red color. The name comes from “beta,” for the Greek letter “B,” and “carota,” Latin for carrot. It’s also found in dark green vegetables like spinach, lettuce, and broccoli. Beta-carotene is a powerful antioxidant that protects our cells from damage caused by free radicals we age.
Beta-carotene is an essential nutrient that our bodies aren’t capable of producing. It’s often referred to as a “precursor vitamin” since it’s converted into vitamin A in the body. This vitamin helps form and maintain healthy teeth, bones and supple tissues, mucus membranes and skin. It’s also known as retinol because it produces the pigments in the retina of the eye.
When we digest beta-carotene rich foods, our bodies store only the required amounts. But, be aware that if you choose to get this nutrient from supplements, you may accumulate excessive amounts of vitamin A and increase your risk of bone fractures.
Why Beta-Carotene Is Important to Our Health
Many large studies validate beta-carotene’s and vitamin A’s abilities to ward off the chronic diseases that afflict many older adults. Consuming four or more servings of fruits and vegetables rich in beta-carotene reduces the risk of heart disease and cancer, the top two causes of death in the U.S. Other research shows that beta-carotene can slow the progression of macular degeneration, lower the risk of developing metabolic syndrome, mitigate periodontal disease and protect against prostate cancer.
A List of Beta-Carotene Rich Foods
Although there’s no recommended dietary allowance for beta-carotene, the National Institutes of Health recommends eating five or more servings of fruits and vegetables a day to get the necessary amount of vitamin A. Here are eight food sources of beta-carotene:
1. Sweet Potatoes
The high beta-carotene content of sweet potatoes provides a potent antioxidant that reduces the cell damage that occurs as we age. And if you can find them, purple sweet potatoes are best because they’re three times higher in antioxidants than some varieties of blueberries.
2. Winter Squash
Beta-carotene is the antioxidant that gives butternut squash its bright orange pigment.
3. Broccoli
This may come as a surprise: on top of being a source of beta-carotene, one cup of cooked broccoli provides the same amount of vitamin C as an orange.
4. Peas
Peas may be small but they pack an antioxidant punch. Peas contain four carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into vitamin A in the body are essential for healthy skin and vision.
5. Bell Peppers
While one cup of freshly sliced bell pepper contains about 1,500 micrograms of beta-carotene (equivalent to about 1/3 of a small carrot), red bell peppers contain a greater amount of beta-carotene than their yellow and orange counterparts.
6. Cherries
Sour cherries are an excellent source of beta-carotene.
7. Nectarines
The skin of a nectarine holds most of its antioxidant power (polyphenols, vitamin C and beta-carotene). Wash thoroughly and eat unpeeled.
8. Cantaloupe
Cantaloupe contains more beta-carotene than many other yellow-orange fruits, including apricots, oranges, peaches and mangoes. They even beat carrots in bioavailable B-carotene levels.
