foods that contain beta carotene
Green Foods. Many leafy green vegetables are a leading source of beta-carotene. Spinach and kale are excellent sources, as ODS points out that 1/2 cup provides 230 and 190 percent of the recommended daily amount, respectively. Other leafy green sources include lettuce, turnip greens, cabbage, mustard greens and beet greens.
Other orange vegetables and fruits rich in beta-carotene include sweet potatoes, squash, pumpkins, orange bell peppers, apricots, cantaloupe and papaya. Despite its close association with orange foods, beta-carotene is just as prevalent in yellow fruits and vegetables.
Many tree fruits are also good sources of beta-carotene. Sour cherries, mangoes, persimmons, papayas and apricots contain between 50 and 100 micrograms of RAE per 3.5-ounce serving. The recommended daily intake of RAE for adults is 700 micrograms for females and 900 micrograms for males.