Carotene
Dietary sources
carrots wolfberries (goji) cantaloupe mangoes red bell pepper papaya spinach kale sweet potato tomato dandelion greens broccoli collard greens winter squash pumpkin cassava Absorption from these foods is enhanced if eaten with fats, as carotenes are fat soluble, and if the food is cooked for a few minutes until the plant cell wall splits and the color is released into any liquid. 12 μg of dietary β-carotene supplies the equivalent of 1 μg of retinol, and 24 µg of α-carotene or β-cryptoxanthin provides the equivalent of 1 µg of retinol.
Carotene-9