Beta-carotene rich foods -
Other carotenoids differ from this compound in structure and function. As discussed in the above beta carotene rich foods list, this compound is highly beneficial for boosting immunity and eye health and promoting required antioxidants.
It has also been proven that consuming foods rich in this compound can protect the lungs from damage caused by oxygen-free radicals. Since this compound also promotes antioxidants, it creates a good impact on the skin. There is no official data on the recommended daily allowance RDA for beta carotene.
Hence, experts came up with a generalized target of 10, μg per day. To measure the RDA of beta carotene, the need for vitamin A is set in terms of Retinol Activity Equivalents RAE.
Experts use mcg RDA to set the RDA for beta carotene. However, the RDA can differ as per gender. For an adult male, it is μg RAE, while for a female, it is μg RAE, and it can rise to 1, μg RAE when lactating.
There are innumerable foods with beta carotene that are easily available. So, if you maintain a healthy diet and include the right vegetables and fruits, you will get an adequate amount of this compound along with other nutrients.
Taking additional supplements for beta carotene is unnecessary because it can lead to an excess deposition of this compound level. This can eventually result in chronic medical conditions. Skin discolouration, bruising, joint pain, and diarrhoea are some common side effects of unnecessary beta carotene levels.
It can also cause heart risks and certain types of cancer in people who regularly smoke or drink. It has been observed that those consuming a beta carotene rich diet for a long time are less likely to go through cognitive decline.
Since oxidative stress is the main cause of cognitive decline, this is why consuming natural antioxidant supplements help lowers the risk of cognitive deterioration. Effective Food Items for Better Blood Circulations. Best and Worst Foods for Piles.
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Read about other herbs and spices that have powerful health benefits here. Carrots, sweet potatoes, and dark leafy greens are among the best sources of beta carotene. Add a little oil to help the body absorb the nutrient. Most people can get enough beta carotene through their food without having to use supplements, so long as they eat a range of vegetables.
The RDA for beta carotene is included as part of the RDA for vitamin A. Because both preformed vitamin A and provitamin A carotenoids are found in food, the daily recommendations for vitamin A are given as Retinol Activity Equivalents RAE.
This accounts for the differences between preformed vitamin A found in animal foods and supplements and provitamin A carotenoids like beta carotene. According to the ODS , adult females should get mcg RAE per day, while adult males need mcg RAE per day.
This is because beta carotene and other carotenoids are unlikely to cause health issues even when consumed at high doses. However, keep in mind that, unlike foods rich in beta carotene, beta carotene supplements have different effects on health and may lead to negative effects. The UL for preformed vitamin A is set at 3, mcg for both men and women, including women who are pregnant or breastfeeding.
Discuss certain medications or lifestyle factors that may influence dosing and needs. Adults should generally get between and mcg RAE of vitamin A per day. The RDA includes both preformed vitamin A and provitamin A carotenoids like beta carotene. According to the National Center for Complementary and Integrative Health NCCIH , beta carotene supplements are not linked with major negative effects, even with large supplement doses of —30 mg per day.
Over time, eating extremely high amounts beta carotene can result in a harmless condition called carotenodermia, where the skin turns a yellow-orange color. People who smoke, and possibly those who used to smoke, should avoid beta carotene supplements and multivitamins that provide more than percent of their daily value for vitamin A, either through preformed retinol or beta carotene.
This is because studies have linked high supplement doses of these nutrients with an increased risk of lung cancer in people who smoke. Health experts usually recommend eating a diet rich in fruits and vegetables, which are full of antioxidants as well as other important nutrients over taking beta carotene supplements.
Beta carotene supplements are generally safe, but they may present risks for people who smoke or used to smoke. Dietary sources are generally recommended over supplementation. Beta carotene is an important dietary compound and an important source of vitamin A.
Research has linked beta carotene intake with various health benefits. Eating a diet rich in fruits and vegetables is the best way to increase your beta carotene intake and prevent disease. Talk with your doctor or registered dietitian about specific ways to increase your intake of beta carotene.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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How Well Do You Sleep? Health Conditions Discover Plan Connect. Benefits of Beta Carotene and How to Get It. Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Natalie Olsen, R. Benefits Foods sources Dosage Risks Bottom line Beta carotene plays an important role in your health and eating lots of fresh fruits and vegetables is the best way to get it into your diet.
Share on Pinterest. What are the benefits? Foods rich in beta carotene. How much beta carotene should you take? Are there risks of getting too much? The bottom line.
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