By Joy Pierce Mathews for Summit Medical Group
Reviewed by Susan Canonico, RD

Fall and cooler weather mean squash season is here! In addition to being delicious as a side dish, in a soup, or as a pie, squash offers nutrients such as β-carotene that are important for good nutrition.

Beta-carotene (β-carotene) is an organic compound found in certain fruits, grains, oils, and vegetables. It is fat-soluble, which means it’s stored in the liver and fat tissues where the body can use it when it’s needed. It’s also an antioxidant, which means it helps prevent cells from being damaged and dying. Research shows β-carotene might even help prevent diseases such as cancer, heart disease, Alzheimer’s disease, and macular degeneration.

A well-balanced diet that is rich in fruits and vegetables can provide the β-carotene, accompanying antioxidants, and fat-soluble vitamins (A, D, E, and K) you need to stay healthy. Known as a provitamin, β-carotene can be converted into vitamin A the body needs for maintaining healthy eyes, skin and other tissues, bones, and reproductive systems. Vitamin A also helps protect the mucous membranes in your mouth, throat, lungs, and nose from infection.

If you’re considering how best to get the nutrients you need, remember that foods are a better source of nutrients than supplements. For example, people who take supplements risk getting too much of a good thing. Research shows that having too much vitamin A from supplements can cause birth defects, low bone density, and problems with the liver and central nervous system. In contrast to supplements, foods convert only as much vitamin A from β-carotene as the body needs. For this reason, getting β-carotene and vitamin A from the foods you eat is safe. In addition, foods contain many different kinds of antioxidants whereas supplements typically contain only a single antioxidant or several antioxidants. Vitamin A, for example, has several hundred kinds of antioxidants. Researchers believe that it’s the combination of varied antioxidants that works to create the chemical connections needed for cell growth.

When it comes to good nutrition overall, it’s best to consume a variety of foods that balance necessary vitamins, minerals, fiber, carbohydrates, protein, and healthy fats. If you’d like to safely increase the amount of β-carotene and antioxidants you're getting, eat a well-balanced diet that’s low in saturated fat and cholesterol, high in fiber, and rich in fruits and vegetables.

Excellent sources of β-carotene include:

• Acorn squash
• Apricots
• Avocados
• Beets and beet greens
• Broccoli
• Brussels sprouts
• Butternut squash
• Canteloupe
• Carrots
• Cilantro
• Collard greens
• Dried herbs such as basil, coriander, parsley, marjoram, oregano, sage, and thyme
• Figs
• Grapefruit
• Green peppers
• Kale
• Lettuce (especially Romaine)
• Mango
• Mustard greens
• Papaya
• Peaches
• Pumpkin
• Spinach
• Sweet potatoes
• Swiss chard
• Tomatoes
• Turnip greens
• Watermelon
• Yellow squash

Because β-carotene is best absorbed when it’s combined with a healthy fat, consider tossing your leafy greens and lightly sautéing your vegetables in olive oil. You also can consider pairing a beta-carotene-rich food with a main dish such as salmon that contains heart-healthy omega-3 fats.

Click here for a terrific fall butternut squash soup recipe that's sure to boost your beta carotene!

Our nutritionists can help you learn how to get the vitamins and minerals
you need to stay healthy!

Call Summit Medical Group Nutrition today at 908-277-8731.