How to Eat More Beta-Carotene

A diet rich in beta-carotene can protect your cells from free radicals, prevent vitamin A deficiency, enhance your immune system and help the reproductive system to work properly. Unlike synthetic beta-carotene supplements, which have been linked to increased risk of colorectal and lung cancers in smokers, naturally occurring beta-carotene found in foods has never been associated with cancer risk. Read on for a guide on how you can incorporate more natural beta-carotene into your diet.

Difficulty: Moderately Easy

Instructions

1. Determine if you are a person who could benefit from a boost in beta-carotene consumption. People who eat inadequate amounts of fruits and vegetables, drink excessive alcohol or are regular smokers are likely in need of additional beta-carotene in their diets.

2. Learn about the foods which contain the carotenoid, which is known as beta-carotene. While many people believe the orange or yellow family of fruits and vegetables to be the best source of beta-carotene, it can actually be found in a wide range of different colored foods. Beta-carotene is found in abundance in carrots, kale, collard greens, sweet potatoes and winter squash, to name a few. Fresh herbs, such as cilantro or thyme, also contain beneficial amounts of beta-carotene.

3. Teach yourself the proper way to cook beta-carotene rich foods. While prolonged cooking times can greatly decrease the amount of beneficial beta-carotene found in a food, certain vegetables, like carrots or spinach, should be lightly steamed to increase the body's ability to absorb the carotenoids.

4. Be sure to eat beta-carotene rich foods in combination with healthy fats. Carotenoids are fat soluble, meaning they require dietary fat in order to be properly absorbed by the body.

5. Discover beta-carotene rich recipes that appeal to your tastebuds. Try roasting sweet potatoes in a little olive oil, then sprinkling lightly with kosher salt for a delicious supper side dish. Winter squashes make excellent additions to soups and stews. Sprinkle fresh herbs of your choice on meals for a healthy phytonutrient boost.

6. Consider snacking on carrots, sliced cantaloupe, or roasted chips of fresh kale for a healthy between-meal hit of beta-carotene.

Tips & Warnings

• Excessive consumption of beta-carotene can result in a condition known as carotenodermia. It reveals itself with a yellowish discoloration of the skin, notably on the hands and feet. The condition is reversible and harmless.

[acole]

on 6/30/2008 Ok. Good info. Thanks!