Beta-carotene and other carotenoids
What it is and what it does
- Carotenoids are yellow, orange and red pigments made by plants. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Provitamin A carotenoids are plant pigments that include beta-carotene, alpha-carotene and beta-cryptoxanthin. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
- Beta-carotene is the most common provitamin A carotenoid in foods and supplements. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Consumers (updated 2025-03-10))
- ICMR-NIN: pro-vitamins such as beta-carotene are converted to vitamin A in the body. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- The only essential function of carotenoids recognised in humans is that of the provitamin A carotenoids (alpha-carotene, beta-carotene and beta-cryptoxanthin). (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- The vitamin A that carotenoids provide is needed for clear vision (even in dim light) and to maintain the integrity of epithelial tissues. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- ICMR-NIN counts beta-carotene among the antioxidant nutrients obtained from fruits and vegetables. (ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020)
Why it matters
- In vitamin A deficiency, the white of the eye (conjunctiva) loses its lustre, becomes dry and may show Bitot's spots (foamy white patches). (ICMR-NIN. Dietary Guidelines for Indians 2024)
- In severe vitamin A deficiency the cornea becomes ulcerated, leading to irreversible blindness in young children. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Provitamin A is the main form of vitamin A eaten in low-income countries, where diets include more plant foods. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
- Too much: the most common effect of long-term excess beta-carotene is carotenodermia, a harmless yellow-orange colouring of the skin. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
- Results of two large trials suggest that large supplemental doses of beta-carotene (with or without retinyl palmitate) are harmful in current or former smokers and in workers exposed to asbestos. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man (all activity levels) | 1000 ug/day | RDA (vitamin A) | ICMR-NIN 2020 |
| Adult woman (all activity levels) | 840 ug/day | RDA (vitamin A) | ICMR-NIN 2020 |
| Pregnant woman | 900 ug/day | RDA (vitamin A) | ICMR-NIN 2020 |
| Lactating woman | 950 ug/day | RDA (vitamin A) | ICMR-NIN 2020 |
| Adults incl. pregnancy and lactation | 3000 ug/day | TUL (vitamin A) | ICMR-NIN 2020 |
| Conversion of dietary carotenoids to vitamin A | 6:1 (12:1 for beta-cryptoxanthin and alpha-carotene) conversion factor | Carotene conversion ratio used by ICMR-NIN | ICMR-NIN 2020 |
| Pregnant and lactating women | at least 50% of vitamin A (RE) share of retinol equivalents | Source guidance | ICMR-NIN 2020 |
| Adult men, 19-50 years (US) | 900 ug RAE/day (as vitamin A) | RDA (vitamin A) | US NASEM via NIH ODS (not an Indian value) |
| Adult women, 19-50 years (US) | 700 ug RAE/day (as vitamin A) | RDA (vitamin A) | US NASEM via NIH ODS (not an Indian value) |
| Dietary beta-carotene to vitamin A (US) | 12 ug dietary beta-carotene = 1 ug RAE (2 ug if supplemental beta-carotene) conversion factor | RAE conversion | US NASEM via NIH ODS (not an Indian value) |
| Adults (US) | no value set | UL for beta-carotene and other provitamin A carotenoids | US NASEM via NIH ODS (not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Vitamin A (IU) | ||
| Teff | 9 IU | USDA FDC 169747 |
| Beta-carotene | ||
| Bajra (pearl millet) | 28.23 µg | IFCT A003 |
| Jowar (sorghum) | 8.29 µg | IFCT A005 |
| Quinoa | 5.12 µg | IFCT A009 |
| Teff | 5 µg | USDA FDC 169747 |
| Little millet | 1.91 µg | IFCT A016 |
| Ragi (finger millet) | 1.53 µg | IFCT A010 |
| Kodo millet | 1.41 µg | IFCT A017 |
| Fonio | 1 µg | FAO WAFCT 2019 |
| Beta-carotene equivalents | ||
| Fonio | 1 µg | FAO WAFCT 2019 |
| Carotenoids (total) | ||
| Bajra (pearl millet) | 293 µg | IFCT A003 |
| Kodo millet | 272 µg | IFCT A017 |
| Jowar (sorghum) | 212 µg | IFCT A005 |
| Ragi (finger millet) | 154 µg | IFCT A010 |
| Quinoa | 153 µg | IFCT A009 |
| Little millet | 120 µg | IFCT A016 |
| Rajgira (amaranth) | 59.68 µg | IFCT A002 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- In most cases the body absorbs 10-30% of the beta-carotene in foods (compared with up to 75-100% of retinol). (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
- Cooking and heat treatment can increase the bioavailability of beta-carotene from foods. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
- As little as 3-5 g of fat in a meal appears to be enough for carotenoids to be absorbed. (Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin) (updated September 2023; reviewed October 2023))
- Steaming makes nutrients such as beta-carotene and lutein more readily available to the body. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Carotenoids are found in fruits and vegetables that are green or deep yellow/orange in colour, such as green leafy vegetables, carrots, tomatoes, capsicum, orange-fleshed sweet potatoes, papaya and mango. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- In the US diet, most provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits and some vegetable oils. (NIH Office of Dietary Supplements. Vitamin A and Carotenoids Fact Sheet for Health Professionals (updated 2025-03-10))
- ICMR-NIN food-group averages of vitamin A per 100 g raw weight (column headed 'Vitamin A (Retinol)'): green leafy vegetables 397.90 ug, roots and tubers 39.85 ug, fruits 35.48 ug, other vegetables 18.40 ug, pulses 8.32 ug, cereals 2.01 ug, nuts 1.26 ug, millets 1.02 ug. Group averages only; the table does not list carotenoids separately. (ICMR-NIN. Dietary Guidelines for Indians 2024)