14 Beta-Carotene-Rich Foods for Glowing Skin and Eyes
'Numerous studies have shown that a diet rich in antioxidants, essential fatty acids, vitamins, and specific minerals can prevent premature aging of the skin, improve its luminosity and texture, and reduce the appearance of inflammatory diseases,' explains nutritionist Carmen Mera. 'Amongst the most relevant nutrients is beta-carotene.'
What is beta-carotene?
Beta-carotene is the naturally-occurring, orange-yellow pigment found in many fruits and vegetables. As the name suggests, it is a type of carotenoid, which is a type of antioxidant.
Beta-carotene is responsible for the intense warm hues of many fruits and vegetables. Think: carrots, sweet potatoes, mangoes, and red bell peppers. According to Mera, the nutrient stands out for 'acting as a precursor of vitamin A.'
When consumed, your body converts beta-carotene into retinol, essential for eye health, the immune system, mucous membranes, and cell reproduction and development. And, as we all know, retinol is incredibly beneficial to the skin.
This is because beta-carotene acts as an antioxidant, helping to neutralize free radicals, the unstable molecules that damage cells that cause inflammation. Beta-carotene prevents oxidative cell damage and supports the skin's photoprotective properties to slow aging. 'The regular consumption of beta-carotene contributes to preventing sunburn, dryness, and the formation of wrinkles,' adds Mera.
Foods high in beta-carotene
It's easy to spot fruits and veggies that contain beta-carotene: They often have orange or red flesh or skin. But don't let color limit your options; leafy green vegetables also contain large amounts of beta-carotene. The usual tell-tale orange pigment is just camouflaged by the dark green color of chlorophyll.
Carrot
Sweet potato
Pumpkin
Mango
Apricot
Tomato
Papaya
Cantaloupe
Persimmon
Spinach
Swiss chard
Broccoli
Kale
Oranges
How to improve the absorption of beta-carotene?
Beta-carotene is fat-soluble and is thus better absorbed when fat is present, so to make the most of the beta-carotene you consume, eat it with healthy fats like extra virgin olive oil, avocado, nuts, seeds, oily fish, and eggs. This is important: If there is no fat in the diet, your body cannot absorb carotenoids, including beta-carotene.
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