1. 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. Usually, a number of 20% or more indicates a very high source.6 The values are for a standard serving of the food. Here, I have prepared the lists of vitamin A-rich fruits and vegetables exclusively for vegetarians and vegans. Green leafy vegetables especially kale is a good source of vitamin K. Kale contains around 730 mcg of vitamin … Its mild flavor makes it especially versatile. The highest concentrations are found in greens like: In the category of non-leafy veggies, broccoli is also loaded with Vitamin A. Eating high amounts of green leafy vegetable is beneficial for several reasons. They go great with salad and pastas and work wonders as a pizza topping or just roasted or grilled with olive oil as a side. If you have a baby on board or are lactating, you need 1,300 mcg RAE. 2) Kale: This dark green colored veggie and among the best vitamin A food sources, K, and other antioxidants. Balanced, healthy eating based on Canada’s Food Guide will provide enough vitamin A for your daily needs either from animal food sources of vitamin A or the carotenoid rich dark green and orange vegetables and fruit. ... ‘Beauregard’ is a variety with deep red skin and rich orange flesh, full of beta-carotene. Just one cup of chopped turnip greens gives you 318 mcg RAE, that is, 127% of your DV.13 Cook them and you get 549 mcg RAE in a cup (219% DV).14. Just be sure to have a variety of vitamin A-rich food and you’ll meet your requirements without a glitch.3. Vitamin A in vegetables is readily available, and easy for the body to access, while most of the meats that carry it are high in cholesterol. The Daily Value has been established at 5,000 IU for adults and children above the age of 4. High vitamin A foods include sweet potatoes, carrots, fish (tuna), winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers, pink grapefruit, and broccoli. You can even blend it into your post-workout/morning smoothie.9. Indeed, just one cup of shredded lettuce provides you with 53% DV with 133 mcg RAE of vitamin A.15 Don’t just limit the versatile lettuce to sandwiches and subs. Moreover, kale reduces inflammation and supports cardiovascular health. Please use the content only in consultation with an appropriate certified medical or healthcare professional. Children aged 1–3 years need 300 mcg RAE. And there’s no cause to worry if you are vegetarian or vegan. Sweet potatoes are a veritable vitamin A powerhouse. 3) Carrots: Being rich in color, it is even a rich source of vitamins A, K, C and B8. 1. Lettuce, turnip greens, and sweet peppers can also help you chalk up the numbers. Fruits & Vegetables that are High in Vitamin A. Women need more when they are pregnant and lactating. The content of beta carotene makes it a super-food for vitamin A. Vitamin A is the name of a group of fat-soluble retinoids, including retinol, retinal, and retinyl esters .Vitamin A is involved in immune function, vision, reproduction, and cellular communication [1,4,5]. A diet rich in vitamin A is essential for our well-being, and is especially important for pregnant women. Easier yet, saute some spinach in olive oil, add garlic and crushed red peppers, and you have a flavorful side, ready in minutes! Cook kale down in a skillet with cauliflower florets, peas, olive oil, and garlic to make an easy and healthy side – just be sure not to overcook it. Allow notifications and you will never miss a thing, 11125, Carrots, cooked, boiled, drained, without salt, 11569, Turnip greens, cooked, boiled, drained, without salt. For a reader-friendly overview of Vitamin A, see our consumer fact sheet on Vitamin A.. Introduction. 1 cup of cooked collard green: 722 mcg RAE (288% DV), 1 cup of grated raw carrots: 918 mcg RAE (367% DV), 1 cup of turnip greens: 549 mcg RAE (219% DV), 1 cup of shredded lettuce: 133 mcg RAE (53% DV), 1 cup of steamed broccoli: 120 mcg RAE of vitamin A (48% DV), 1 cup of raw red peppers: 234 mcg RAE (47% DV). This means we are not at risk for becoming deficient in vitamin A, even if we don’t eat vitamin A rich foods for a few days. Or throw some into your pesto sauce, use as a pizza topping, hide it in grilled cheese sandwiches, or toss into quesadillas or tacos. Originally, vitamins were thought to be amines, nitrogen-based compounds known for their fishy and foul odor. Or how about adding some to frittatas, chilis, and salads for added bite, flavor and texture? 4) Red bell pepper: The food is even high in vitamin … Kale is a very beneficial vegetable for good health, as they are rich in Vitamin A. One-cup kale gives 200% of the required need of vitamin A. Vitamin A in 1 Cup of Kale: 200 % DV Toss wilted kale into frittatas, omelets, quiches, or scrambled eggs for an amped-up breakfast. They’ll win you over not only with their precious vitamin A content but just as much with their irresistible flavor and texture. Many packaged foods contain excess sugar, salt and fat which we are told to avoid. When it comes to plant foods with vitamin A, a good rule of thumb is that fruits and veggies that are orange, yellow or red have a high likelihood of providing vitamin A. Adults and children above 4 years should, in general, have 900 mcg RAE. Kale. Sign up to get all the latest gardening tips! 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). 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. Roast them, mash them, fry them, or bake them as a side to complement pretty much any entree. Apricots, Fresh. Vitamin A is a fat-soluble vitamin that your body needs for good vision (particularly low light vision) and healthy skeletal tissue, teeth, skin, soft tissue and mucous membranes.1 It also keeps your reproductive system, immune system, heart, kidneys, and lungs working well.2. One cup of raw red peppers offers you 234 mcg RAE of vitamin A or roughly 47% of your DV. 6 Health Benefits Of Pear Fruit You Should Not Miss On, 6 Health Benefits Of Dried Black Currants, Oolong Tea For Weight Loss: 5 Reasons To Make It Your Cup Of Tea, Cinnamon For Diabetes: A Heady Spice To Control Your Blood Sugar Levels, 10 Home Remedies To Tackle Colic And Soothe Your Baby, Buruli Ulcers: A Look At The Causes, Symptoms, And Treatment Options Of This Disorder, 10 Home Remedies For Swimmer’s Ear: Ways To Cope With This Painful Infection, Can Garlic Help Lower Your Cholesterol? You can meet your requirement of Vitamin A by eating vitamin A rich foods, fruits, and vegetables listed below. The Best Homegrown Vegetables High in Vitamin A. 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. 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. Just one baked sweet potato with skin contains 1403 mcg RAE of vitamin A, meeting about 561% of your DV.7 Half a cup of boiled sweet potatoes offer you 1,290 mcg RAE – that’s 516% DV. 2. Add broccoli to stir-fry, casseroles, pasta, and salads. These days, most people are aware that vegetables are a rich source of vitamins, which are essential for good health. We can notify you whenever we have something interesting to share! Fruits and vegetables that contain 1000 International Units (IU) or more of vitamin A per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in vitamin A.”. The growing of these vegetables is justified and no home gardener should be without them. Here’s a look at the richest food sources of vitamin A. 3. Add shredded lettuce to salads, juices, and smoothies or toss them into veggie stir-fries. Here’s another green powerhouse of vitamin A. Nutrition A cup of chopped mustard greens can help you meet 118% of the d… People with vitamin K deficiency can bleed to death during serious injury so they need immediate medical attention if they are faced with an injury. Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Lettuce, celery, radish, spring onions, parsley, cucumber, and tomatoes are probably the most important salad vegetables as they are generally eaten raw, and by doing this, the whole of the vitamin content it preserved. Liver and fish oil have the highest amount of preformed A, but eggs and milk also have some. Spinach. Categories Vegetables Tags . A cup of cooked kale provides 17707 IU of vitamin A, while spinach provides 377% of the daily value. By: Bonnie L. Grant, Certified Urban Agriculturist, Read more about General Vegetable Garden Care. Vitamin A is crucial for many of our body functions. Being zero in fat content, the food is great to add in your health chart. 9 Vegetables With Vitamin E That Can Boost Your Intake. Cantaloupe. Why Supplements And Vitamins Aren’t A Cure – Fix The Root Problem Instead! Kale is also super-versatile as an add-in. A plant based diet provides Vitamin A while offering low fat nutrition. The current daily value for Vitamin A is 900?g of retinol activity equivalents (RAEs). For example, instead of reaching for a bag of chips, use raw broccoli to go along with dips. Incorporate a variety of them into your daily diet for optimum health and wellness. We end this list with another superstar among the greens. The recommended intakes are measured in mcg of retinol activity equivalents (RAE). The ideal intake of vitamin A varies based on your age, gender, and even whether you’re pregnant or nursing. Roast it along with sweet bell peppers, add some garlic and olive oil or lemon butter, and you have the perfect side to your main course. This measure factors in differences between the bioactivity of retinol versus provitamin A carotenoids.4 5. Fruits, vegetables, nuts, and seafood are rich sources of many vitamins. As well as being rich in vitamin A, pumpkins are a good source of antioxidants. ‘Beauregard’ Sweet Potato. The brighter the vegetable or fruit, the better chance it is loaded with Vitamin A. Asparagus, okra, and celery are considered good sources of Vitamin A with under 1,000 IU provided per serving. Pumpkin pie is another treat rich in vitamin A, with one piece containing 488 mcg and 249 percent of the DV. Vegetables high in Vitamin A usually have a large concentration of beta-carotene. Cabbage, Pe-tsai. But they are an inexpensive source and won’t cause toxicity from excessive intake. 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. One cup of grated raw carrots is enough to provide you with about 918 mcg RAE of vitamin A, which is more than 367% of your DV.11 Cook them and you stand to gain 1330 mcg RAE in a cup, meeting 265% of your DV. [Article in Chinese] Gu X(1), Yin S, Xu Q, Gao X, Guangwen T, Russell RM. Where such eating plans are followed, it is rare for Vitamin A deficiency to occur. DV is a measure of richness in the nutrient and is pegged at 900mcg RAE for the calculations below. Vitamin A is fat soluble that gets absorbed easily specially Provitamin A that is taken from plant sources. The rule of thumb with Vitamin A rich foods is to think colorful. Author information: (1)Shandong Taishan Medical College, Taian City 271000, China. Lettuce, turnip greens, and … 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! Vegetable. Or toss them into curries, sauces, or pastas. Who’d have thought the humble lettuce is so full of vitamin goodness! 3. Kale does have a slightly bitter taste, but can be combined with other ingredients to make it more palatable. In my previous post, I have shared the top 9 foods that are rich in Vitamin A. Or cut a head of lettuce into thick wedges and throw them on the grill. Top 25 Vitamin A Rich Foods The average in retinol activity equivalents is 900 for adult men and 700 for adult women. The liver is the richest source of Vitamin A and Vitamin C. They have been used for many centuries to cure anemia. This amazing vegetable works well in both cold and hot dishes. 1 cup of cooked kale provides 885 mcg RAE (354% DV). Carrots. In the category of non-leafy veggies, broccoli is also loaded with Vitamin A. Staying with a plant based diet helps eliminate these concerns but you still want to make sure you are getting a balance of nutrients. Vitamin A rich foods also help the heart, kidneys and liver function properly. Green leafy vegetables combined with other green, orange and red veggies provide natural sources of the vitamin. So chomp down to your heart’s content! How Much Weight Should You Gain During Pregnancy? You can saute turnip greens down in olive oil and add some onions, bell peppers, and minced garlic for extra oomph. The amount needed daily depends upon age and sex. Last medically reviewed on … If you eat it daily, it will improve your vision and boost your immunity! Or check the health benefits of Vitamin A to know whether you have it enough in your body. Foods like carrots, sweet potatoes, and red or orange sweet peppers are all vegetables high in Vitamin A. Foods like carrots, sweet potatoes, and red or orange sweet peppers are all vegetables high in Vitamin A. 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