Beta carotene is the pigment that gives foods like carrots, sweet potatoes, and spinach their vibrant color. Your body converts it into vitamin A, an antioxidant that helps support your vision and immune system.

1. Pumpkin

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Beta carotene: 17,000 micrograms (mcg)

Serving size: 1 cup

Cooked pumpkin is rich in beta carotene and other essential vitamins and minerals. This type of squash also has antimicrobial, antioxidant, and anti-inflammatory properties, which support the immune system, eye and heart health, and may prevent diabetes.

2. Carrots

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Beta carotene: 6,500 mcg

Serving size: 1/2 cup

Carrots are low in fat, calories, and sodium, and rich in beta carotene. Cooking beta carotene-rich foods may increase the bioavailability

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