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Beta carotene is nature’s magic anti oxidant: Are you getting enough of it from the right sources?

Veggies

 

Among the most essential nutrients that our body requires for an excellent upkeep of metabolism is beta carotene. Beta carotene is a color pigment that is found in plants and fruits. It is responsible for providing the bright red and orange colors among the vegetables and fruits. It is one of the powerful antioxidants which fights off the free radicals and minimizes the damage caused within the human body. The presence of free radicals causes life threatening ailments such as cancer and heart disease. Thus, beta carotene is essential in prevention and treatment of such medical conditions.

Doctors highly recommend the regular intake of fruits and vegetables that are rich in beta carotene. There are also various supplements available for those who are not too keen on eating vegetables. However, it is always better and wise to consume and avail this compound that is available through natural resources. A word of caution before you can indulge in the goodness of beta carotene. Studies indicate that high doses of beta carotene in the diets of alcoholics and smokers can slightly increase the risk of heart disease and cancer.

Spinach

All green leafy vegetables are good sources of beta-carotene. It contains 5,626 mcg of beta-carotene. It is interesting to know that unlike other vegetables that lose nutrients, a cup of cooked spinach has more amount of beta-carotene: 6288 mcg per 100 g serving. Spinach is also a low calorie food. Either you add it to the salad or have it cooked, bulk up on spinach to boost your overall immunity. It is available all round the year and it is recommended to include spinach as part of the daily diet. In spite of the various benefits of spinach, this food is to be avoided by those who have kidney and rheumatic problems. Oxalic acid found in abundance produces oxalates in the human body which impedes the absorption of various essential minerals.

Sweet potato

Among the recent finds, sweet potato is found to be an excellent source of beta carotene. It is one of the more tasty vegetables and has a wealth of this nutrient. It contains about 14,260.44 mcg in a serving size of 151 gms (a medium sized potato). Weight watchers mainly have to watch out since it is rich in calories as well: 103. You can either eat them in baked form or include in any of the recipes. Please also remember to retain its skin before cooking since peeling it away strips away its nutrients. You can remove the skin once it is cooked. It is also known to be a rich source of iron and is highly beneficial to prevent the symptoms of inflammatory disease, heart disease and asthma.

Carrots

Carrots are a rich source of antioxidants including lycopene which is a cancer fighting phytonutrient. A 100 gm serving of cooked carrot contains 8,332 mcg of beta carotenes while raw carrots contain 5053.85 mcg. Carrots are an all time favorite due their sweet taste. You can consume them either raw, cooked or down them in the form of juice. This crunchy super food has innumerable health benefits such as improved vision, cancer prevention, glowing beautiful skin, regulates metabolism, heart disease prevention, healthy teeth and stroke prevention. An over dosage of carrots can get you an orange colored skin condition called carotoderma or carotenemia. It can also lead you to produce excess gas and can shoot up the blood sugar level. Diabetics should consult their dietitian before going on a regular diet of carrots.

Mustard greens

Among the more nutritious green vegetables are the spicy and crunchy mustard greens. These dark colored greens are very low in calories and have significant amount of dietary fiber along with a rich source of beta carotene: 6,300 mcg per 100 gm serving. They also contain significant amounts of vitamin c and essential minerals such as potassium, magnesium, iron, calcium, manganese, zinc and selenium. Mustard greens are highly recommended for pregnant woman since they are a rich source of folic acid which has an important role in preventing neural defects in the fetus. Regular consumption is of mustard greens is known to prevent ailments such as arthritis, asthma, cardiovascular disease, prostrate cancers and osteoporosis.

Pumpkin

The bright colored pumpkin is yet another commonly available vegetable that is enriched with beta carotene. It is considered a super food as it has many disease fighting nutrients in abundance. It has about 1,160 mcg of beta carotene per 100 gm of serving. These are known to reduce the risk of various cancers and heart disease. Eat pumpkin in soup, pie, skillet or roll: pumpkin has loads of minerals to enhance your overall immunity and is used to treat bladder irritation, kidney infections and intestinal worms. Though eating of pumpkin does not have side effects, pumpkin seeds when eaten in large amounts can cause stomach pain. People who suffer from gastritis or dyspepsia should keep away from pumpkin.

Collards

Collard greens are fibrous and mild flavored, and are an excellent source of beta carotenes. They contain about 3,842 mcg of beta carotene per 100 gm of serving. They are also rich in calcium and contain little fat and sodium. Apart from preventing the risk of cancers and cardiovascular diseases, collards also help fight against cataract, dementia, acne, bone fractures, muscular degeneration, symptoms of menopause and enhance the immunity system. They can be eaten either in raw or cooked form. Though they are beneficial for everybody, collards must be eaten in moderation. No side effects are noted with the over-consumption of collard greens. Keep away from eating moldy, yellow, brown colored or wilted collards as they may cause serious illnesses.

Kale

Kale is considered to be a star among the green vegetables as it is one of the best sources of beta carotene as well as other important nutrients, such as folic acid, vitamin C, vitamin B6, manganese and potassium. These nutrients are helpful in preventing cataract, osteoporosis, heart disease and dementia. The carotenoids present in abundance in kale reduce the risk of cancers and helps to strengthen the immune system. Kale must be cooked properly to enjoy its maximum benefits. Eat it raw or steam it lightly. The rich presence of vitamin K in kale helps in reducing the risk of chronic inflammation and other related problems. Few studies, though not confirmed, indicate that overdose of kale can lead to a decreased appetite. It is recommended that people who are on anticoagulant medicines must avoid the intake of kale since the high dose of vitamin K can interfere with the working of the drugs.

Lettuce

Yet another nutritional power house is lettuce which has about 4,443 mcg of beta carotene per 100 gm of serving. It is also a rich source of vitamins K, C and folates. Regular consumption of lettuce is known to prevent diseases such as lung cancer, oral cavity cancer, age related muscular degeneration, Alzheimer’s. It also offers resistance against infections, accelerates body metabolism, controls heart rate,
blood pressure and helps in the production of red blood cells. You can either eat it raw or cooked. Though there are no known side effects of lettuce, studies do indicate side effects such as a lowered heart beat, dizziness, sedation, sweating and even death after consumption of wild lettuce in large quantities.

Beetroot

With the rich variety of nutrients present in beetroot, you can consider it a natural detoxifying and purifying agent of blood. It encourages the production of antibodies to fight against infections. The rich presence of betanin pigment is known to prevent cardiovascular diseases, cancers, liver and kidney disorders. It also works as a laxative as it is quite low in calories. You can eat it in the form of a salad or cook, bake or boil it to revitalize your body in few days. Drinking beetroot juice regularly is shown to make the urine and stool red in color. This is a temporary and harmless side effect. People with kidney or gall bladder problems must avoid beetroot as it increases the body’s capacity to crystallize minerals and this may result in stone formation in these organs.

Winter squash

This is a vegetable with beta carotene and a high concentration of vitamin C, potassium and fiber. These help in the prevention of lung inflammation, cancer, heart disease and cataract. Though its toxicity is quite rare, large doses of winter squash can cause stomach upset and diarrhea. Weight watchers must avoid winter squash as it is full of starch and can cause weight gain.

Broccoli

This nutrient rich vegetable has a reputation of having numerous health benefits. Folic acid, vitamin C, potassium, beta carotene and other minerals prevent diseases such as cancer, Alzheimer’s disease, calcium deficiencies, heart disease, arthritis, aging process and diabetes. You should avoid boiling this vegetable to ensure you enjoy all its nutrients. People who are on blood thinning medications must avoid broccoli as it may interfere with the medication.

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