Top Ten Foods for Boosting Beta-Carotene & Your Natural Tan

Beta carotene is regarded as one of the most potent anti-oxidants (read anti-ageing) nutrients around. The compound commonly known for giving fruit and vegetables their orange colour has recently it has been reported to offer some sun protection. Increasing beta carotene rich foods for 10 weeks prior to sun exposure can help form a natural protection of approximately SPF4. Eat up from our list of most potent beta-carotene foods.

1. Sweet potato – the most carotene rich of all vegetables providing 9444μg of beta carotene per 100g serving.
2. Kale – thought to be an early form of cabbage 100g of raw kale will provide 9226μg of beta-carotene.
3. Carrots – no chance of not recognising the carotene in this one. 100 grams of raw carrots provides 8285μg of beta-carotene.
4. Turnip greens – not one we are racing out the door to grab but apparently they are lovely when added to any salad or soup for a nice note of spice. 100 grams of raw turnip greens provides 6952μg of beta-carotene.
5. Mustard greens – hot, hot, hot these little leaves are great in a salad or wrap. Raw mustard greens provide 6300μg of beta-carotene per 100g serving.
6. Spinach – It’s rare that cooked food contains more nutrients than raw but in the case of spinach cooking reduces the water content and concentrates the beta-carotene with 6288μg per 100g serving. The raw version provides 5626μg of beta-carotene per 100g serving.
7. Dried herbs – a easy way to get your greens dried herbs are packed full of vitamins. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Basil provides the most beta-carotene with 5584μg per 100g serving, followed by Dried Parsley (5380μg).
8. Butternut Squash – nutty and sweet this is an easy one to increase in your diet. 100 grams baked provides 4570μg of beta-carotene, 100 grams raw will provide 4226μg.
9. Lettuce – go for the colours. Dark colourful lettuces provide the most beta-carotene with Red-Leaf Lettuce providing 4495μg per 100g, Green-Leaf providing 4443μg per 100g, and Iceberg only providing 299μg per 100g.
10. Collards – a cousin of cabbage and also a good source of calcium, collards provide 3842μg of beta-carotene per 100g serving. Cooked collards provide even more with 4814μg per 100g serving.