Foods rich in beta-carotene are of vegetable origin, usually orange and yellow in color, such as carrots, apricots, mangoes, squashes or cantaloupe melons.
Beta-carotene is an antioxidant that contributes to the strengthening of the immune system, being very important in preventing diseases. In addition, it also contributes to healthier and more beautiful skin, as it helps to protect your skin from the sun and improve your tan.
The following table shows some of the foods richest in beta-carotene and the respective amount:
| Foods rich in beta-carotene | Beta carotene (mcg) | Energy in 100 g |
| Acerola | 2600 | 33 calories |
| Tommy sleeve | 1400 | 51 calories |
| Melon | 2200 | 29 calories |
| Watermelon | 470 | 33 calories |
| Beautiful papaya | 610 | 45 calories |
| Peach | 330 | 51.5 calories |
| Guava | 420 | 54 calories |
| Passion fruit | 610 | 64 calories |
| Broccoli | 1600 | 37 calories |
| Pumpkin | 2200 | 48 calories |
| Carrot | 2900 | 30 calories |
| Kale butter | 3800 | 90 calories |
| Tomato juice | 540 | 11 calories |
| Tomato extract | 1100 | 61 calories |
| Spinach | 2400 | 22 calories |
In addition to being present in food, beta-carotene can also be found in pharmacies or natural stores, in the form of a supplement, in capsules.
What is the relationship between beta-carotene and tan
Foods rich in beta-carotene help the skin to have a healthier and longer-lasting bronze because, in addition to giving a tone to the skin, due to the color they present, they also help to protect the skin from damage caused by UV rays, preventing flaking and premature aging of the skin.
To feel this effect of beta-carotene on your tan, you should consume, approximately 2 or 3 times a day, foods rich in beta-carotene, at least 7 days before the first exposure to the sun, and on days when there is exposure to the sun.
In addition, beta-carotene capsules help to supplement the diet and protect the skin, however, they should only be used with the advice of a doctor or nutritionist and never dispense with the use of sunscreen.
See also the health benefits of other carotenoids.
What can cause excess beta-carotene
Excess consumption of beta-carotene, both in capsules and in food, can turn the skin orange, which is also a condition known as carotenemia, which is harmless and returns to normal with the reduction of consumption of these foods.
See a recipe rich in foods with beta-carotene in the following video:
