The researchers note, though, that the sun protection dietary beta carotene provides is considerably lower than using a topical sunscreen. Lung health Beta carotene may improve your cognitive function, according to some studies, due to its antioxidant effects. Zucchini. Surprisingly, boiled summer zucchinis (without salt) provide around 1206 mcg of beta-carotene for every 180 g. Don’t go overboard on the carrots, however, as consuming too much beta carotene can have the effect of turning your skin orange.

Although there’s an established tolerable upper intake level (UL) set for preformed vitamin A, there’s no UL set for provitamin A carotenoids like beta carotene. Because antioxidants like beta carotene help our bodies to fight off free radicals, it is essential to include them in your diet if you are planning to spend time in the sun. It will make your skin cells more able to protect themselves and less sensitive to sun damage. Frozen, boiled, unsalted turnip greens contain 10593 mcg of beta-carotene per 164 g. Boiled, unsalted turnip greens have 6588 mcg per 144 g cup. 19) WatercressPairing these foods, herbs, and spices with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better. Have you ever wondered if what you’re eating can affect your tan or your skin tone? Well it certainly can! In this blog Carrot Sun will give you all the advice you need to bring you up to speed on what foods can warm up your skin tone, enhance, and maximise the tanning process so that you can get a better, faster, and healthier tan! Step 1: Warm up your skin tone Beta carotene is also an antioxidant, which help our bodies to fight free-radicals, or unwanted waste substances produced by the body in response to environmental changes. People who consume high-antioxidant foods are less likely to suffer cell-damage when putting the body through “oxidative stress activities”. Beta carotene may also help boost your skin’s health. Again, this is likely due to its antioxidant effects. Middha P, et al. (2019). β-carotene supplementation and lung cancer incidence in the alpha-tocopherol, beta-carotene cancer prevention study: The role of tar and nicotine. DOI:

The Cancer Council therefore recommends avoiding high doses of beta-carotene supplements (more than 20 mg per day), especially if you smoke. This does not relate to wholefoods though, so people who smoke should still consume fruits and vegetables that have beta-carotene.In general, health experts usually recommend eating a diet rich in fruits and vegetables, which are full of vitamins, minerals, and plant compounds that work together to support health over taking beta carotene supplements. Summary Actually there isn't a huge difference between the creams and the oils, the main differences are the application (do you prefer putting a cream or an oil on?) and also the creams are more moisturising because they have an extra moisturising agent in them. Raw watercress contains 651 mcg of beta-carotene for every 34 g cup and is a great option for everyone who likes healthy green leafy vegetables because of its more succulent texture.

Canned, drained spinach supplies 12585 mcg of beta-carotene for every 214 g cup. Boiled spinach 11318 mcg per 180 g cup. Frozen boiled spinach 6875 mcg per 95 g. 17) Swiss chard Once a beta-carotene containing food is digested, special cells in the gut break it into two molecules of retinol (also known as vitamin A). This vitamin A is then used in various critical bodily functions such as vision, reproduction, immunity and growth. Any extra beta-carotene is then either stored in the liver and fat tissue, excreted through poo, or removed via sweat glands in the outer layer of the skin. This is when the orange skin “tan” can happen. In medicine, this is called carotenoderma.Keep in mind that the cognitive benefits related to beta carotene were only associated with long-term supplementation over an average of 18 years. Loef A, et al. (2012). Fruit, vegetables and prevention of cognitive decline or dementia: A systematic review of cohort studies. DOI: