Optimize your eye, skin health and so much more by adding these vegetables high in pro-vitamin A to your diet!
Vitamin A is an essential nutrient we need for the proper function of our eyes, skin, heart, lungs as well as kidneys. It’s also crucial for embryo development and growth.
When it comes to food sources, Vitamin A can be found in two primary forms – retinol and carotenoids. Retinol is present in animal-based foods and your body can use it directly. Carotenoids, aka pro-vitamin A can be found in plants and need to be converted into retinol by your body.
You know how kids put retinol on their skin to prevent aging at 10? Well, you can also choose to eat some vitamin A-rich foods like fish, eggs or cheese. You can also add the provitamin A-rich foods below to your diet. Make sure to consume plant-based foods with some fat like olive oil or peanut butter and let your body make retinol for you! Your bloodstream will do the job of delivering the ready retinol to your skin.
While taking the proper amounts of vitamin A is necessary for good health, too much of the dietary retinol can be toxic, because it gets stored in the liver. However, unlike large doses of retinol (which you get from animal products), consuming carotenoids from plant sources doesn’t lead to vitamin A toxicity.
In general, adult men need 900 mcg per day which is equivalent to 3,000 IU, while women need 700 mcg daily (equivalent to 2,333 IU). So, if you need to improve your retinol levels, here are the best vegetable sources of pro-vitamin A.
1. Sweet Potatoes (1922 mcg per cup, baked)
Sweet potatoes come first on our list of vegetables high in pro-vitamin A. Just one cup is enough to cover your daily needs for vitamin A and then some. In fact, you’re getting more than 210% of what your body requires.
Sweet potatoes are also a great source of vitamin B5, potassium as well as antioxidants and phytochemicals. Whether baked or boiled, sweet potatoes can be the perfect quick and yummy side.
Sweet Potato Recipe: Easy Mashed Sweet Potatoes
2. Carrots (1068.8 mcg per 1 cup chopped)
Carrots are one of those vegetables that are not only super delicious and cheap, but high in pro-vitamin A, as well. Just one cup of chopped carrots will provide you with 120% of the recommended daily intake.
Carrots are also low in calories (52 per cup), high in fiber and antioxidants that protect your cells from free-radical damage. You can either add raw carrots to your salad or cook them in soups and stews. Or if you wish, you can also try this tasty healthier carrot cake.
3. Butternut Squash (1143 mcg per cup cooked)
Okay, so maybe butternut squash botanically is a fruit. However, it made it on our list, because culinary it is used otherwise. Besides being one of the best plant-based sources of vitamin A, butternut squash is also high in fiber and vitamin C.
Just one cup of butternut squash delivers about 120% of the daily need for vitamin A. Butternut squash is so versatile that you can roast, sauté, or toast it. It may also be puréed for soups or mashed and used in baked goods, such as breads, muffins as well as pies.
Butternut Squash Recipe: Bulgur, Lentil and Butternut Squash Skillet
4. Spinach (943 mcg per cup cooked)
There can hardly be any list of healthy foods without the mighty spinach. No surprise it also made it on our list of vegetables high in pro-vitamin A! A cup of cooked spinach can provide you with more than 100% of your daily needs. Usually, carotene-rich foods are orange or red, but in the case of spinach, that pigment is overshadowed by chlorophyll, which makes the leaves green.
Spinach is also a great source of folate as well as vitamins C, K, potassium, iron and magnesium. You can enjoy spinach in salads, sauces, soups, stews, stir-fries or in smoothies.
Spinach Recipe: Feta And Spinach Muffins
5. Pumpkin (705 mcg per cup mashed)
When searching for vegetables high in pro-vitamin A, don’t overlook pumpkin. Why? Because only one cup is enough to cover as much as 80% of your daily needs.
Pumpkin is also a good source of vitamins C and E, as well as minerals, such as potassium and magnesium. Pumpkin is low in calories but high in dietary fiber, which makes it beneficial for weight management. It is great to use either in main dishes, such as soups and stews, or in desserts, such as pies and muffins.
Pumpkin Recipe: Healthy Pumpkin Bread With Oats
6. Kale (190 mcg per cup cooked)
One cup of cooked kale provides 21% of your daily needs for vitamin A together with a good portion of vitamin C, K as well as folate. Similar to spinach, you may add the raw tender baby leaves in salads or smoothies, while cooked kale works great in healthy soups or stir-fries.
Kale Recipe: Sweet Potato, Kale And Chicken Salad
7. Red Bell Peppers (186 mcg per 1 medium pepper)
Relatively high in vitamin A, one medium red bell pepper provides 20% of your recommended intake. The same amount will give you 170% of your vitamin C for the day. Bell peppers are low in calories and their amazing flavor makes them a great addition to your salad, omelet, or stir-fry.
Red Peppers Recipe: Roasted Red Pepper And Feta Dip
8. Broccoli (120 mcg per cup cooked)
Broccoli, another vegetable that’s high in vitamin A and a great source of vitamins C too. Some of the compounds found in broccoli may prevent certain types of cancer while reducing inflammation in the body. Steamed or boiled broccoli makes the perfect quick side, while raw broccoli can be added to salad and green smoothies.
Broccoli Recipe: Ground Turkey And Veggie Bowls
9. Zucchini (100 mcg per cup cooked)
Zucchini is another vegetable that’s low in calories but relatively high in Vitamin A. One serving of cooked zucchini provides 11% of your daily need for vitamin A. This tasty vegetable is great in both casseroles, stews and on the grill!
Zucchini Recipe: Easy Zucchini in Garlic Sauce Appetizer
10. Asparagus (90 mcg)
Although not as high in vitamin A as some other vegetables, asparagus can still be an excellent source of this essential vitamin. One cup delivers as much as 10% of the recommended daily intake. It is also very rich in both folate and vitamin K.
This tasty healthy vegetable is ready in less than 10 minutes on the grill or stove. You won’t be disappointed!
Asparagus Recipe: Asparagus, Arugula and Parmesan Salad
More Healthy Foods To Eat:
Well, I hope you found this little collection of vegetables high in pro-vitamin A useful and add them to your diet! For more health and nutrition-related articles, check these out: