There are numerous vegetables high in vitamin A. These vitamin A vegetables have distinct characteristics that can help you identify them.

Good nutrition can be difficult. Numerous packaged foods contain excessive amounts of sugar, fat, and salt which we are advised to avoid.

Keep on a plant-based diet method to reduce these concerns, but you should still make sure you’re getting a good balance of nutrients.

Best Vitamin A Vegetables

Vegetables with vitamin A are necessary for a healthy immune system, excellent vision, specific body functions, and reproductive health.

If you are looking to increase your vitamin intake on a plant-based diet, then you will have to be deliberate with your vitamin A intake.

The highest concentrations of preformed A are found in fish oil, but eggs and milk also contain some.

Vitamin A-rich veggies also aid in the proper functioning of the heart, liver, and kidneys. Here are some benefits of veggies containing Vitamin A:


young spinach leaves on a wooden table

Spinach is widely recognized as among the healthiest veggie available. It contains a variety of minerals and vitamin A.

A half-cup of cooked spinach provides 65% of the recommended daily intake for vitamin A. This signifies that 1 cup of cooked spinach includes more than 90% of the RDA for vitamin A. Eating spinach provides enough vitamin A.

However, because most people don’t eat the same thing each day, you should include other sources of this vitamin A in the eating plan. For good reason, spinach is recognized as a nutrient house.

A half-cup serving provides over 550 mcg of vitamin A. Spinach is an excellent source of vitamin A and fiber, whether eaten raw, in a smoothie, or roasted into a meal.


Gloved hands picking fresh carrots

Carrots are quite well known for their high vitamin A content. One medium carrot contains 500 micrograms of vitamin A. Carrots also have trace and potassium amounts of vitamin K and calcium.

Fresh carrots pair well with a vegetable dip, but they’re also delicious in salads. Roasted carrots are also tasty.

Carrots are high in beta-carotene. A quarter cup of raw carrots provides over 250 mcg of vitamin A. This is one of the reasons carrots are said to be good for the vision.


A variety of squash and pumpkins

All types of yellow squash contain some vitamin A. One slice of pumpkin pie may contain up to 500 mcg of vitamin A, which is more than half of the recommended daily intake.

One cup of cooked squash contains 40% of the daily recommended intake and is high in fiber, magnesium, and potassium. It is also low in fat, sodium, and cholesterol, like most veggies.  


ripe pumpkins growing in a field

These famous squash, another vitamin A-rich food, contains approximately 500 mcg of vitamin A per serving. Pumpkins, like other orange veggies, have high levels of beta-carotene.

Intake of these items helps avoid common vision problems. Beta-carotene protects cells against free radicals and is converted by the body into vitamin A.

Vitamin A also helps other parts of the eye including the cornea, which lights up to allow for clear vision.

Furthermore, Vitamin A is essential for maintaining healthy skin, bones, kidneys, and lungs. Vitamin A and beta-carotene are best obtained from foods such as pumpkin.


assorted varieties of heirloom tomatoes close up

Tomato which is high in vitamin A is also good for your eyes. Tomatoes, like vitamin A, are high in antioxidants and have been shown to inhibit the growth of cancer cells, particularly stomach, colorectal, and prostate cancer.

Tomatoes are a good source of vitamin A, specifically lutein and zeaxanthin. These two forms of vitamin A build up in the retina and help to prevent age-related macular degeneration.

Eating tomatoes as part of a fat-containing dish enhances the absorption of fat-soluble nutrients, which are essential for good vision.


Fresh raw broccoli as detailed close-up shot on wooden background

This is an additional vitamin A-rich veggie. A half-cup serving of this cruciferous veggie contains 50 mcg of vitamin A.

Broccoli is a food that is high in vitamins, fiber, and minerals. One cup of broccoli contains approximately 130 micrograms of vitamin A.

This veggie contains zeaxanthin and carotenoids lutein, which have been linked to a lower risk of age-related vision problems such as eye disease and vision problems. Broccoli also includes beta-carotene.


curly leaf kale on a cutting board

Kale is a leafy green veggie high in nutraceuticals. Even so, the material of bioactive components in kale is affected by the cultivar, so identifying kale cultivars with the maximum nutritional content is essential to increase their consumption.

One serving of kale contains more than 90% of the RDA for vitamin A and more than 50% of the RDA for vitamin C. As a result, kale is a good source of antioxidants.

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