Beta
Carotene is a carotenoid compound responsible for giving fruits and
vegetables their orange pigment. A powerful antioxidant, beta carotene
has been found to help protect against cancer and aging. Beta-carotene
is a fat soluble vitamin, so eating the following foods with a fat like
olive oil or nuts can help absorption. Below is a list high beta carotene foods, click here for high beta carotene foods by nutrient density, and here for an extended list of beta carotene rich foods
Read more at http://www.healthaliciousness.com/articles/natural-food-sources-of-beta-carotene.php#yEvl4EHIqRvJHd2Z.99
Read more at http://www.healthaliciousness.com/articles/natural-food-sources-of-beta-carotene.php#yEvl4EHIqRvJHd2Z.99
Beta Carotene is a
carotenoid compound responsible for giving fruits and vegetables their orange
pigment. A powerful antioxidant, beta carotene has been found to help protect
against cancer and aging. Beta-carotene is a fat soluble vitamin, so eating the
following foods with a fat like olive oil or nuts can help absorption. Below
is a list high beta carotene foods, click here for high beta carotene foods by nutrient density, and
here for an extended list of beta carotene rich foods
#1: Sweet Potato (Baked)
Beta-carotene in 100g
|
Per cup (200g)
|
Per medium potato (114g)
|
11509µg
|
23018µg
|
13120µg
|
An average sweet potato
contains only 103 calories and 0.2 grams of fat.
#2: Carrots (Cooked)
Beta-carotene in 100g
|
Per 1/2 cup, slices (78g)
|
Per carrot (46g)
|
8332µg
|
6499µg
|
3833µg
|
Half a cup of sliced
carrots contains only 27 calories and 0.1 grams of fat.
#3: Dark Green Leafy
Vegetables (Spinach, Cooked)
Beta-carotene in 100g
|
Per cup (180g)
|
Per 1/2 cup (90g)
|
6288µg
|
11318µg
|
5659µg
|
Other Dark Green Leafy
Vegetables High in Beta-carotene (amount per cup, cooked): Kale (10625µg), Mustard Greens (10360µg),
Collard Greens (8575µg), Beet Greens (6610µg), Turnip Greens (6588µg), Swiss
Chard (6391µg), and Pak Choi (4333µg).
#4: Cos or Romaine
Lettuce
Beta-carotene in 100g
|
Per cup, shredded (47g)
|
Per head (626g)
|
5226µg
|
2456µg
|
32714µg
|
Other Types of Lettuce
High in Beta-carotene (amount per cup, shredded): Green Leaf (1599µg), Red Leaf (1259µg),
Butterhead (1093µg), and Chicory (995µg).
#5: Squash (Butternut
Cooked)
Beta-carotene in 100g
|
Per cup cubes (205g)
|
4570µg
|
9369µg
|
Other Types of Squash
High in Beta-carotene (amount per cup, cooked): Hubbard Squash, cubed (7339µg), and Pumpkin,
mashed (5135µg).
#6: Cantaloupe Melon
Beta-carotene in 100g
|
Per cup, balls (177g)
|
Per wedge (69g)
|
2020µg
|
3575µg
|
1394µg
|
An average wedge of
cantaloupe melon contains only 23 calories and 0.1 grams of fat.
#7: Sweet Red Peppers
Beta-carotene in 100g
|
1 cup chopped (149g)
|
1 large (164g)
|
1624µg
|
2420µg
|
2663µg
|
A large sweet green
pepper contains 341µg and a large sweet yellow pepper contains 223µg.
#8: Dried Apricots
Beta-carotene in 100g
|
Per cup (130g)
|
Per half (4g)
|
2163µg
|
2812µg
|
87µg
|
Other Dried Fruit High
in Beta-carotene (amount per cup): Dried Peaches (1718µg) and Prunes (685µg).
#9: Peas (Cooked)
Beta-carotene in 100g
|
Per 1/2 cup (80g)
|
Per package (253g)
|
1250µg
|
1000µg
|
3163µg
|
Half a cup of peas
contains only 62 calories and 0.2 grams of fat.
#10: Broccoli (Cooked)
Beta-carotene in 100g
|
Per 1/2 cup chopped (78g)
|
Per stalk (180g)
|
929µg
|
725µg
|
1672µg
|
Half a cup of cooked
broccoli contains only 27 calories and 0.3 grams of fat.
Read more at http://www.healthaliciousness.com/articles/natural-food-sources-of-beta-carotene.php#yEvl4EHIqRvJHd2Z.99
Beta
Carotene is a carotenoid compound responsible for giving fruits and
vegetables their orange pigment. A powerful antioxidant, beta carotene
has been found to help protect against cancer and aging. Beta-carotene
is a fat soluble vitamin, so eating the following foods with a fat like
olive oil or nuts can help absorption. Below is a list high beta carotene foods, click here for high beta carotene foods by nutrient density, and here for an extended list of beta carotene rich foods
#1: Sweet Potato (Baked)
An average sweet potato contains only 103 calories and 0.2 grams of fat.
Click to see complete nutrition facts.
#2: Carrots (Cooked)
Half a cup of sliced carrots contains only 27 calories and 0.1 grams of fat.
Click to see complete nutrition facts.
#3: Dark Green Leafy Vegetables (Spinach, Cooked)
Other Dark Green Leafy Vegetables High in Beta-carotene (amount per cup, cooked):
Kale (10625µg), Mustard Greens (10360µg), Collard Greens (8575µg), Beet
Greens (6610µg), Turnip Greens (6588µg), Swiss Chard (6391µg), and Pak
Choi (4333µg).
Click to see complete nutrition facts.
#4: Cos or Romaine Lettuce
Other Types of Lettuce High in Beta-carotene (amount per cup, shredded): Green Leaf (1599µg), Red Leaf (1259µg), Butterhead (1093µg), and Chicory (995µg).
Click to see complete nutrition facts.
#5: Squash (Butternut Cooked)
Other Types of Squash High in Beta-carotene (amount per cup, cooked): Hubbard Squash, cubed (7339µg), and Pumpkin, mashed (5135µg).
Click to see complete nutrition facts.
#6: Cantaloupe Melon
An average wedge of cantaloupe melon contains only 23 calories and 0.1 grams of fat.
Click to see complete nutrition facts.
#7: Sweet Red Peppers
A large sweet green pepper contains 341µg and a large sweet yellow pepper contains 223µg.
Click to see complete nutrition facts.
#8: Dried Apricots
Other Dried Fruit High in Beta-carotene (amount per cup): Dried Peaches (1718µg) and Prunes (685µg).
Click to see complete nutrition facts.
#9: Peas (Cooked)
Half a cup of peas contains only 62 calories and 0.2 grams of fat.
Click to see complete nutrition facts.
#10: Broccoli (Cooked)
Half a cup of cooked broccoli contains only 27 calories and 0.3 grams of fat.
Click to see complete nutrition facts.
Read more at http://www.healthaliciousness.com/articles/natural-food-sources-of-beta-carotene.php#yEvl4EHIqRvJHd2Z.99
#1: Sweet Potato (Baked)
| Beta-carotene in 100g | Per cup (200g) | Per medium potato (114g) |
| 11509µg | 23018µg | 13120µg |
#2: Carrots (Cooked)
| Beta-carotene in 100g | Per 1/2 cup, slices (78g) | Per carrot (46g) |
| 8332µg | 6499µg | 3833µg |
#3: Dark Green Leafy Vegetables (Spinach, Cooked)
| Beta-carotene in 100g | Per cup (180g) | Per 1/2 cup (90g) |
| 6288µg | 11318µg | 5659µg |
#4: Cos or Romaine Lettuce
| Beta-carotene in 100g | Per cup, shredded (47g) | Per head (626g) |
| 5226µg | 2456µg | 32714µg |
#5: Squash (Butternut Cooked)
| Beta-carotene in 100g | Per cup cubes (205g) |
| 4570µg | 9369µg |
#6: Cantaloupe Melon
| Beta-carotene in 100g | Per cup, balls (177g) | Per wedge (69g) |
| 2020µg | 3575µg | 1394µg |
#7: Sweet Red Peppers
| Beta-carotene in 100g | 1 cup chopped (149g) | 1 large (164g) |
| 1624µg | 2420µg | 2663µg |
#8: Dried Apricots
| Beta-carotene in 100g | Per cup (130g) | Per half (4g) |
| 2163µg | 2812µg | 87µg |
#9: Peas (Cooked)
| Beta-carotene in 100g | Per 1/2 cup (80g) | Per package (253g) |
| 1250µg | 1000µg | 3163µg |
#10: Broccoli (Cooked)
| Beta-carotene in 100g | Per 1/2 cup chopped (78g) | Per stalk (180g) |
| 929µg | 725µg | 1672µg |
Read more at http://www.healthaliciousness.com/articles/natural-food-sources-of-beta-carotene.php#yEvl4EHIqRvJHd2Z.99
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