10 tips for a colourful diet

• Start with the right portion size

Make sure to plan your daily intake of beta-carotene from natural foods sensibly. An amount of up to about 15 mg of beta-carotene can fit within a balanced diet – this is roughly equivalent to a medium-sized carrot, for example. 

• Use beta-carotene deliberately as a plant-based alternative

If you eat few or no animal products, beta-carotene can be a practical way to complement your vitamin A supply. It is converted in the body as needed and can be obtained from a variety of plant foods.

• Plan deliberately colourful meals

Be sure to include yellow, orange and red foods regularly in your meal plan. Carrots, peppers, apricots or mangoes provide beta-carotene, while green vegetables such as spinach or kale also contain valuable amounts, even if it’s not obvious at first glance.

• Combine beta-carotene with quality fats

Prepare these foods with a little fat, for example a drizzle of cold-pressed oil or some avocado. Because beta-carotene is fat-soluble, this combination can support absorption in the body and also enhance the flavour of your meal.

• Pay attention to proper preparation

Chop, grate or purée fruits and vegetables as finely as possible. This breaks down plant cell structures and makes the beta-carotene more accessible to the body.

• Opt for smoothies and soups

If you want to further optimise absorption, puréed foods such as smoothies or creamy soups can be useful. In this form, beta-carotene is often more readily available than in coarsely chopped ingredients.

• Use carrots flexibly in everyday cooking

Include carrots not only as a snack but also in hot dishes, salads or even baked goods. This way you regularly benefit from their high nutrient content without it becoming monotonous.

• Combine cleverly with other foods

Complement beta-carotene-rich ingredients with nuts, seeds or fermented foods such as sauerkraut. These combinations can make your meals not only more varied but also more interesting nutritionally.

• Keep an eye on supplements

If you take beta-carotene in supplement form, pay attention to moderate amounts. Common supplements are well below the intake from foods and can be used selectively.

• Watch for possible changes in skin colour

A very high intake can lead to a slightly yellowish or orange skin tone. This effect is usually harmless and typically fades when you reduce your intake.