19 Best Foods Rich in Beta Carotene for Faster Recovery

What is Beta Carotene?

19 Best Food for Beta Carotene

List of Beta Carotene Rich Vegetables


Vegetables Description Beta Carotene Content (Per 100 grams)
1 Carrots Raw in salads or cooked in soups and stir-fries. 8,285 mcg
2 Sweet Potatoes Roasted, mashed, or baked as a side dish or in casseroles. 8,509 mcg
3 Spinach Raw in salads or lightly steamed as a side dish. 9,377 mcg
4 Kale Sauteed, added to smoothies or used as a salad base. 9,990 mcg
5 Pumpkin Roasted, pureed for soups, or baked into desserts. 7,646 mcg
6 Red Bell Peppers Raw in salads, sliced for dipping, or grilled as a side dish. 1,282 mcg

List of Fruits Rich in Beta Carotene


Fruits Description Beta Carotene Content (Per 100 grams)
7 Mangoes Enjoyed fresh as a snack, blended into tropical smoothies, or juiced for a refreshing drink 2,828 mcg
8 Papayas Sliced fresh for breakfasts, blended into exotic smoothies, and juiced to make tropical beverages. 1,572 mcg

List of Beta Carotene Rich Dairy Products and Nuts


Dairy Products and Nuts Description Beta Carotene Content (Per 100 grams)
9 Butter Ideal for vegetables to enhance flavours, spreading on warm bread, or incorporating into pastry dough for richness 717 mcg
10 Cheese Adds creaminess to dishes like lasagna, enhances sandwich flavour, and pairs well with fruit, especially when looking for something sweet. 149 mcg
11 Yoghurt Offers a tangy flavour when enjoyed alone, enhances the sweetness of fresh fruits, or adds creaminess to blended beverages. 15 mcg
12 Hazelnuts Offers a rich, nutty flavour when enjoyed as a snack, adds depth to baked goods like cookies and cakes, or provides crunch and flavour to salads. 6 mcg
13 Walnuts Provides a hearty crunch and rich flavour when enjoyed as a snack, adds texture and nutrition to salads, or enhances the taste and aroma of baked goods. 20 mcg

List of Vegetarian Foods Rich in Beta Carotene


Food Items Description Beta Carotene Content (Per 100 grams)
14 Butternut Squash Butternut squash is a delicious source of Beta Carotene. 4,813 mcg
15 Collard Greens Collard greens are nutritious leafy greens with Beta Carotene. 2,553 mcg
16 Apricots Apricots are not only delicious but also rich in Beta Carotene. 1,292 mcg

List of Beta Carotene Rich Non-Vegetarian Foods


Food Description Beta Carotene Content (per 100 grams)
17 Cod Liver Oil Cod liver oil is rich in omega-3 fatty acids and vitamin A. 15,000 mcg
18 Liver (Beef) Beef liver is a nutrient-dense food high in vitamin A. 9,442 mcg
19 Egg Yolks Egg yolks are a good source of several nutrients, including vitamin A. 1,100 mcg

Causes of Beta Carotene Deficiency

Symptoms of Beta Carotene Deficiency

How to Maintain a Beta Carotene Rich Diet?

Food Items to Avoid When Suffering from Beta Carotene Deficiency

Food Items

Reasons to Avoid
Highly Processed Foods Lack of Beta Carotene and essential nutrients. In processed foods,  there are usually some additives and preservatives, although they hardly contribute to nutrition.
Sugary Treats They have high amounts of added sugars and calories but little nutritional value. In addition, too much sugar intake is a factor in inflammation and similar disease conditions.
Refined Grains Whole grains contain fibres that refined ones do not. Hence, people may feel hungry for a long time or experience a sudden rise in their blood sugar levels.
Fast Food Rich in unhealthy fats, sodium and calories with no necessary nutrients like Beta Carotene. Regular eating has been associated with many health risks, such as obesity and heart disease.

Side Effects of Excessive Beta Carotene in the Body

FAQs about Foods Rich in Beta Carotene