Adults and children above 4 years should, in general, have 900 mcg RAE. A cup of boiled spinach provides 943 mcg RAE of vitamin A or 377% of your DV.8 Now you know why Popeye ate all that spinach! Vegetables contain carotenoids (including beta-carotene). [Vegetables rich in carotenoids on the vitamin A status of children]. Or cut a head of lettuce into thick wedges and throw them on the grill. The ideal intake of vitamin A varies based on your age, gender, and even whether you’re pregnant or nursing. Vegetables high in Vitamin A usually have a large concentration of beta-carotene. 9 Vegetables With Vitamin E That Can Boost Your Intake. Nutrition Why Is My Baby Losing Hair And What Should I Do About It? Fruits, vegetables, nuts, and seafood are rich sources of many vitamins. Now that you have this exclusive list of veggies to fall back on, it’s time to go shopping. A well-balanced diet with veggie options such as chard, collard greens, and spinach, sweet potatoes, and carrots can provide you with enough vitamin A to get through the day. Vegetable. Green and yellow peppers, on the other hand, chalk up very little vitamin A.17 Eat your red peppers raw as a snack and add them to just about any recipe for some extra crunch and flavor. In terms of animal foods rich in vitamin A, those that naturally have a higher fat content (such as eggs, butter, liver or full-fat dairy) are more likely to provide vitamin A since it’s a fat-soluble vitamin. You are in … Staying with a plant based diet helps eliminate these concerns but you still want to make sure you are getting a balance of nutrients. Usually, a number of 20% or more indicates a very high source.6 The values are for a standard serving of the food. This is a fact sheet intended for health professionals. 10 Calcium-Rich Vegetables You Should Eat, 10 Health Benefits Of K2: The New Vitamin To Look Out For, 7 Vegetables That Are Healthier Cooked Than Raw. Many vegetables have this crucial vitamin and incorporating them into your daily diet isn’t as complicated as you may think. Roast them, mash them, fry them, or bake them as a side to complement pretty much any entree. Here, I have prepared the lists of vitamin A-rich fruits and vegetables exclusively for vegetarians and vegans. Sign up for our newsletter. So chomp down to your heart’s content! Green leafy vegetables like collard, spinach, mustard and dandelion green, and kale are some excellent sources of vitamin A. Women need more when they are pregnant and lactating. One cup of cooked collard greens gives you around 722 mcg RAE of vitamin A (288% DV)10 Cook them up with a dash of garlic, chili flakes, and sesame oil to make your own version of the southern “mess of greens.” You can even have them raw in salads with a dash of chili oil and lemon juice. A well-balanced diet with veggie options such as chard, collard greens, and spinach, sweet potatoes, and carrots can provide you with enough vitamin A to get through the day. The content of beta carotene makes it a super-food for vitamin A. A dash of spinach in scrambled eggs, mac and cheese, or ravioli elevates your dish and adds both visual interest and flavor. 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Carrots do wonders to your skin, eye and hair as well. Vitamin B6 (pyridoxine) This vitamin helps in the normal functioning of the brain and nerves and helps in breaking down the proteins and the production of new red blood cells. [Article in Chinese] Gu X(1), Yin S, Xu Q, Gao X, Guangwen T, Russell RM. Carrots. But they are an inexpensive source and won’t cause toxicity from excessive intake. Add this amazing charred goodness to burgers or hot dogs – whatever you’ve got going on the grill! By: Bonnie L. Grant, Certified Urban Agriculturist, Read more about General Vegetable Garden Care. 1 baked sweet potato with skin: 1,403 mcg RAE (561% DV), Half a cup of boiled sweet potatoes: 1,290 mcg RAE (516% DV), 1 cup boiled spinach: 573 mcg RAE (377% DV). 1 cup of cooked kale provides 885 mcg RAE (354% DV). 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