Top 7 Beta-Carotene-Rich Foods To Boost The Immune System

Beta-carotene is an important plant-based compound that plays a vital role in our health. In simple words, it is a pigment that gives vibrant colours to plants. According to Healthline, it has powerful antioxidant properties and converts itself into vitamin A (retinol) when it enters the body. Beta-carotene helps protect the body from free radicals, which are the main cause of many chronic illnesses, including heart disease.

Along with taking care of brain, eye, and heart health, beta-carotene also helps reduce inflammation and boost the immune system. This compound increases the number of disease-fighting cells in the body. According to WebMD, 15 to 180 milligrams of beta-carotene per day is enough for an adult. If you also want to enjoy the benefits of beta-carotene, here are seven foods you must add to your diet: 


This beautiful and vibrant vegetable is said to be the richest source of beta-carotene. Along with boosting immunity, carrots also reduce cholesterol, which is beneficial for heart health. Beta-carotene also controls insulin levels, making it an ideal addition to the diet for diabetic patients. Carrots can be enjoyed in juice, salads, curry, and halwa. 


Along with beta-carotene, papaya contains digestive enzymes that help break down difficult foods in the stomach, such as beans, dairy, and meat. The high fibre content helps with constipation and controls diabetes. Being rich in vitamin A, papaya is also good for boosting immunity and improving eye health. Apart from enjoying it on its own, papaya can be consumed in salads, juices, and smoothies. 

Sweet Potato 

This root vegetable is loaded with beta-carotene, manganese, copper, fibre, potassium, and iron, which makes it an ideal addition to all kinds of healthy diets. The compounds in sweet potatoes help remove free radicals that damage cells. It is a great option for boosting immunity and controlling sugar levels. The best way to consume sweet potatoes to extract their maximum benefits is in baked or boiled form. It can also be used to make curry, halwa, tikki, and fries.


Spinach is an incredibly nutritious vegetable that is known for various health benefits, including controlling blood sugar levels, supporting bone health, and weight loss. The nutrients present in spinach, such as iron, calcium, and magnesium, enhance immunity, hydrate the body, and keep the eyes healthy. This leafy vegetable can be enjoyed as juice, salad, curry, palak paneer, or soup. 


This gorgeous green vegetable is an amazing source of beta carotene and antioxidants that contribute to heart health, good digestive system and slow ageing. Broccoli also has bioactive compounds that are known for reducing inflammation. It can be enjoyed as salads, soups, stir-fried, curry and grilled snack. 


Juicy pulp and delicious flavour, no doubt mango is called the king of fruits. But did you know, this tropical delight is also loaded with several nutrients? Along with being a good source of vitamin C and minerals, mangoes are also high in beta-carotene. It helps in boosting immunity, improving gut health and keeping the heart healthy. 


This is another vegetable that is rich in beta-carotene. The best thing about pumpkin is that this compound is present in all parts of the vegetable, including flowers and leaves. It is also rich in vitamins and antioxidants. Pumpkin can be enjoyed in curry, bharta, pie, halwa, smoothies, muffins, bread, and soup.