The food content in the form of beta carotene is a compound of carotenoids which has the responsibility of providing orange or orange pigments in vegetables or fruit. The content of beta carotene has a function in helping protect the body from aging and cancer. Then, what types of foods contain high beta carotene?
It should be noted that beta carotene is a fat-soluble vitamin. So, foods that contain fat can help absorb beta carotene in the body. There are many types of foods with beta carotene content that you can consume.
List of Foods Containing Beta Carotene
Beta carotene itself is a form of compound that will be converted into vitamin A once the food source is processed in the body. Of the many beta carotene content found in food, you don't need to worry when searching for it. The Jovee Team has compiled a list of foods that contain beta carotene.
1. Carrots
Carrots are not only foods that contain alpha carotene. However, this jibungga-colored root vegetable plant also has a very high beta carotene content. For 1 kg of cooked carrots, it contains beta carotene which is around 120% according to the recommended daily needs. You can also consult with your doctor to find out how many carrots you should consume in a day.
2. Sweet potatoes
In addition to carrots, sweet potatoes contain beta carotene. With a high enough beta carotene content, sweet potatoes are one of the recommended food sources for regular consumption so that the body's daily beta carotene needs are fulfilled. However, keep in mind that the portion should not be consumed excessively. Therefore, pay attention to the amount of beta carotene you consume.
3. Spinach
Spinach not only contains abundant vitamins and nutrients. However, the beta carotene content in it can also be found in this green vegetable. Foods that contain beta carotene and other abundant nutrients are certainly very good for the health of the body, especially when spinach is cooked with a variety of other vegetables. You can consume all types of food processed from spinach so that the body's needs for vitamins and other types of nutrition can be fulfilled properly.
Fruit
4. Melons
Almost everyone likes this one fruit. The flesh is very sweet with a soft texture, making melons have a lot of connoisseurs. However, do you know? This fruit also contains abundant vitamins and nutrients, including beta carotene, which has an adequate amount when consumed.
But keep in mind that consumption of melons should not exceed normal limits. Therefore, also pay attention to the amount that must be consumed, especially for those of you who like to eat it too often so that it doesn't have a negative impact on your body.
4. Apricots
Other high beta carotene foods you can find in apricots. This typical Mediterranean fruit that looks like an apple is known to be a high source of vitamin A. This is also based on the fact that apricots are one of the fruits that contain high beta carotene. In fact, beta carotene in apricots is rated as the highest contributor to vitamin A up to 1669 mkg. This amount exceeds alpha carotene and beta cryptoxanthin which also act as other early forms of vitamin A. You can meet the daily vitamin A needs of 60% from one cup of apricots or about 155 grams.
Spices
5. peppers
Apart from fruits and vegetables, some foods from the spice category are also great sources of beta carotene. One of the spices known as abundant beta carotene is peppers. In a dose of one tablespoon or about 7 grams of peppers spices can contribute up to 1,868 mkg beta carotene. The amount of vitamin A from peppers itself can meet 71% of daily needs.
6. Chili Powder
Chili powder is a spice with a high beta carotene content too. One tablespoon or about 8 grams of chili powder contains up to 1,125 mkg beta carotene. This amount also contributes to the adequacy of daily vitamin A up to 44%.
7. Coriander Leaves
Who would have thought that the spices that are commonly used to enrich the taste of this dish also contain high beta carotene content. Coriander leaves in a 100 gram dose can store up to 3,930 mkg beta carotene. Moreover, with the same cilantro, you can get a daily vitamin A requirement of up to 135%.
Benefits of Beta Carotene
Eye health
Eating foods that contain high beta carotene for daily nutritional needs is very important for health. One of the benefits provided by the nutritional content of beta carotene is to protect eye function. A finding shows that the body that stores high carotenoid compounds such as beta carotene can reduce the risk of decreased macular function (the center of the retina) or what is known as AMD by up to 35%.
Cognitive Function
Beta carotene also offers other benefits for increased cognitive performance. This comes from its antioxidant properties. A review of several studies states that antioxidants, including beta carotene, have a positive effect on cognitive function and memory.
Skin Kindness
Beta carotene is also said to improve skin health . This function is also based on the antioxidant effect it has. A study says that a large intake of antioxidant micronutrients, including beta carotene, can increase the skin's defense against UV radiation and maintain the health and appearance of the skin. Even so, the protection provided by beta carotene is still inferior to that provided by sunscreen products in cream or topical form.
Lung Health
Vitamin A, which can also be obtained from processing beta carotene in the body, can help the lungs work optimally. A study found that people who eat fruits and vegetables rich in carotenoids such as beta carotene can provide a protective effect against lung cancer.
Safe Dosage of Beta Carotene
For the amount of vitamin A from beta carotene your body needs, you need to look at it from your age status. For additional vitamin A intake, it is always recommended for people aged 14 years and over. Meanwhile, vitamin A is in the range between 700 to 900 micrograms (mkg). With this, at least you can calculate the number of doses of beta carotene that the body really needs.
For adolescents and adults it is recommended to consume 1-8 mg of beta carotene. This is equivalent to the intake of 0.5-1.5 mg of vitamin A. Children are recommended to consume 0.5-5 mg of beta carotene. This is equivalent to an intake of 250-500 mkg of vitamin A.
Beta carotene that is consumed in excess is certainly a cause for concern. Because, high doses can cause side effects that impact damage to body cells. Several studies have also shown that the risk of death can increase if a person takes supplements containing beta carotene at doses that exceed the recommended dosage.
In addition, beta carotene consumed in excess can also increase the risk of certain cancers. Thus, it is more likely to trigger other serious side effects. In order to avoid this, you are advised to take supplements the right .
You can get recommended supplements to meet your body's nutritional and vitamin needs appropriately, directly from nutritionists on the Jovee website and application. Those are some types of foods that contain high beta carotene. Hope it is useful.