14 Unexpected Foods High in Beta-Carotene That Promote Your Inner Glow

Our cravings change as the summer heat increases; all of a sudden, we want something crisp, colorful, and refreshing, and heavy meals feel like a job. Fortunately, nature provides. And now for beta-carotene.

This potent antioxidant protects your skin and eyes, two of your most expressive characteristics, in addition to giving fruits and vegetables their sun-drenched colors, which range from rich orange to vivid green. Your body converts it into vitamin A, which is essential for cellular turnover, eye health, and that elusive "lighted from within" glow. It is the substance of natural radiance.

The catch is that, despite carrots being the epitome of beta-carotene, there are a ton of other, less well-known foods that promote radiance that are just waiting to be added to your smoothies, stir-fries, and salads. Discover 14 surprisingly abundant beta-carotene sources below, along with the benefits they will have on your skin.

1. Sweet potatoes

Beta-carotene is abundant in sweet potatoes, which are rich, earthy, and adaptable. You can get more than 400% of your daily vitamin A requirements from just one roasted potato. They are a glow-getter's dream, whether you roast, mash, or cut into wedges and bake until crispy.

2. Carrots

Naturally, the original beta-carotene MVP is on the list. Carrots are skin-food royalty, whether they are consumed raw, roasted, spiralized, or juiced. With a drizzle of healthy fat to assist your body absorb that golden sweetness, they are particularly powerful when cooked gently.

3. Butternut Squash This creamy, somewhat sweet squash is

beta-carotene-rich and fiber-loaded, making it as healthy for your stomach as it is for your complexion. Try it combined into a smooth soup or roasted with cinnamon.

4. The cantaloupe

This delicious melon is a skin-savior in addition to being a summertime favorite. Cantaloupe provides a significant amount of beta-carotene while hydrating due to its high water content and mild sweetness. An added bonus is that it is quite easy on the stomach.

5. Bell Peppers in Red

There is more to these crispy beauties than just salad eye delight. One of the best sources of beta-carotene is red bell peppers, particularly when consumed fresh. They can be eaten simply as a snack or used for wraps or dips.

6. Spinach

Even though spinach is green, it still contains a lot of beta-carotene. The trick? It is hidden below the chlorophyll, which is rich green. Unlock those glow-boosting effects by blending it into a smoothie or sautéing it with olive oil.

7. Kale

Consider kale to be the sassier cousin of spinach. In addition to being high in beta-carotene and other antioxidants, it gives salads and soups a strong, earthy flavor. To make it more appetizing and simpler to digest, massage it with lemon juice.

8. Lettuce Romaine

The darker outer leaves of romaine are particularly high in beta-carotene, making them more than just a plate garnish. Using each bite, you can sneak in extra nutrients using this crunchy, low-calorie method.

9. A pumpkin

Pumpkin needs a place in your kitchen all year round, despite being stereotyped as a fall food. Rich in beta-carotene, it tastes great in porridge, smoothies, and even savory grain bowls.

10. Apricots Soft and tart,

these sun-kissed fruits are high in beta-carotene. When in season, savor them fresh; alternatively, opt for dried apricots (be mindful of added sugars). A powerful antioxidant boost is provided by a couple of these chewy jewels.

11. Green Dandelion

Dandelion greens are a forager's delight and a skin-lover's secret weapon since they are slightly wild and deliciously bitter. 

Packed with beta-carotene and vitamin K, they taste great in a salad or sauté.

12. Mango

This tropical fruit is essentially edible sunshine. Its juicy sweetness makes it tempting, and its vivid orange color indicates a high beta-carotene concentration. Pro tip: for improved absorption, combine with a fat source, such as avocado.

13. Greens Collard

Skin nutrition meets soul food from the South. These hardy greens have a mild, cabbage-like flavor and are a beta-carotene treasure. Slowly braise them or steam them and sprinkle with garlic and lemon.

14. Watercress

Watercress is aggressive when it comes to nutrients, so do not be fooled by its soft leaves. It has been connected to increased skin elasticity and contains beta-carotene in addition to its spicy taste. Mix into a zesty salad or add to sandwiches.

Why Beta-Carotene Is the Greatest Friend for Your Skin

Beta-carotene is more than just a lovely substance. 

Your body transforms it into vitamin A after consumption, which:

aids in repairing solar damage

improves eyesight and eye health

Boosts the immunological system

Consider it an internal sunblock (not a substitute for real SPF!) and a natural approach to boost your radiance from within.

Last Glow-Up Advice

Always combine meals high in beta-carotene with a small amount of healthy fat, such as avocado, almonds, or olive oil, for optimal absorption. Your eyes and skin will absorb it.

Therefore, keep in mind that color equals carotenoids the next time you are assembling a salad or making a smoothie. How about your glow? Your plate is where it all begins.