Plants contain a pigment called beta-carotene. It is a Vitamin A precursor known as provitamin A carotenoid, a member of the carotenoid family. The provitamin, the most well-known carotenoid, is beta carotene. Yellow- or orange-colored fruits and vegetables acquire their vibrant colors from them. Foods like margarine are colored with it as well.

Natural sources:

• Vegetables – spinach, kale, parsley, tomatoes, sweet potato, broccoli, carrots, green leaf lettuce, peas, and red and yellow peppers.
• Fruits – mangoes, apricots, butternut squash, winter squash, cantaloupes, and squash.
• Herbs and spices include paprika, cayenne, chilies, parsley, cilantro, sage, and coriander.
• Animal sources include fish oil, milk, eggs, and beef liver.

Dietary supplements:

• Capsules.
• Chewable tablets.

For kids: 3 to 6 mg of beta-carotene, or 5,000 –10,000 units of daily vitamin A activity.

Adults and adolescents: 6 -15mg of beta-carotene, or 10,000 – 25,000 units of vitamin A activity daily.

Some of the health benefits may include the following

• Sun sensitivity – Beta-carotene is used to lessen sun sensitivity in persons with the rare genetic disorder erythropoietic protoporphyria.
• Beta carotene reduces the risk of diabetes and heart disease due to metabolic disturbances.
• Age-related eye problems – When taken with vitamins C and E, zinc, and copper, beta carotene may help to delay age-related vision problems.
• Better cognitive function – beta carotene may help lower the risk of dementia and Alzheimer’s disease by improving cognitive performance.
• Breast cancer – Beta carotene-rich diets may minimize the chance of developing breast cancer among premenopausal women.

As the body only transforms as much beta-carotene into vitamin A as it requires, using beta-carotene is generally safer than taking vitamin A tablets.

On the other hand, taking supplements with an excessive amount of beta-carotene occasionally poses a risk and can have the following adverse effects:

• An orange or yellow discoloration of the skin.
• May raise the risk of some cancers.
• Loose stools.
• Joint ache.
• Bruising.
• Dizziness.