Colorful Produce That Supplies Abundant Beta-Carotene

Health Points

• Beta-carotene-rich foods deliver vitamin A, which supports vision, immunity and skin health.
• Orange, red and deep-green produce provide the nutrient without relying on carrots.
• Regular intake of these foods contributes to overall wellness, especially as we age.

Most people think carrots when they hear beta-carotene, yet a surprising variety of everyday produce offers the same nutrient in vivid colors and appealing flavors.

Sweet potatoes top the list with a single medium tuber supplying more than 100 percent of the daily need for vitamin A in the form of beta-carotene.

Winter squash varieties such as butternut and acorn deliver generous amounts while bringing a naturally sweet taste to soups, roasts and casseroles.

“Eating a rainbow of vegetables is one of the simplest ways to support long-term health,” notes registered dietitian Karen Ansel.

Dark leafy greens like spinach and kale pack beta-carotene alongside fiber and folate, making them ideal additions to salads, smoothies and sautés.

Cantaloupe offers a refreshing, hydrating option that supplies roughly the same amount of beta-carotene as an equal serving of cooked carrots.

Red bell peppers and tomatoes provide the nutrient in a form that becomes more available to the body after light cooking or roasting.

“Beta-carotene works best when consumed alongside a small amount of healthy fat,” explains Ansel, emphasizing that olive oil or avocado can enhance absorption.

Adding just two servings of these colorful choices each day can help meet recommended vitamin A levels without supplements.