Need More Vitamin A in Your Diet?
Vitamin A is essential for good vision, a strong immune system, and healthy skin. While many people think of carrots when it comes to Vitamin A-rich foods, there are plenty of other vegetables packed with this powerful nutrient. Whether you’re looking to boost your eye health or strengthen your body’s defenses, these 18 vegetables are some of the best sources of Vitamin A!
1. Carrots (835 mcg per cup, raw)
Carrots are the poster child for Vitamin A, and for a good reason! They are packed with beta-carotene, which the body converts into Vitamin A. Eating just one medium carrot provides over 100% of your daily needs. Snack on them raw, roast them, or blend them into a smoothie for a nutrient boost.
2. Sweet Potatoes (1,403 mcg per cup, mashed)
Sweet potatoes are an incredible source of Vitamin A, with one serving providing over 150% of the daily requirement. Their bright orange color comes from beta-carotene, making them one of the top Vitamin A-rich vegetables. Enjoy them baked, mashed, or as fries for a delicious and healthy side dish.
3. Spinach (469 mcg per cup, cooked)
Leafy greens like spinach are not only high in iron but also loaded with Vitamin A. One cooked cup provides nearly half of your daily needs. Add it to omelets, smoothies, or stir-fries to get your daily dose of nutrients.
4. Kale (885 mcg per cup, cooked)
Kale is one of the most nutrient-dense greens, with a single cooked cup providing nearly 100% of your Vitamin A requirement. It’s also packed with antioxidants, Vitamin C, and fiber, making it a great choice for overall health.
5. Red Bell Peppers (157 mcg per cup, raw)
Not only are red bell peppers sweet and crunchy, but they are also a great source of Vitamin A. They contain beta-carotene and other antioxidants that support skin and eye health. Eat them raw with hummus, stir-fry them, or roast them for a delicious boost of flavor.
6. Romaine Lettuce (871 mcg per head, raw)
Unlike iceberg lettuce, romaine is packed with Vitamin A, offering a substantial amount per serving. It’s a low-calorie way to boost your intake of essential nutrients, so toss it into salads, sandwiches, or wraps.
7. Butternut Squash (1,144 mcg per cup, cooked)
This sweet and nutty-flavored squash is a powerhouse of beta-carotene, providing a huge dose of Vitamin A. Roast it, mash it, or add it to soups for a comforting, nutrient-packed meal.
8. Pumpkin (1,100 mcg per cup, cooked)
Pumpkin isn’t just for fall—it’s one of the best sources of Vitamin A. Whether in soups, purees, or baked goods, this bright orange vegetable is great for eye health and glowing skin.
9. Cabbage (80 mcg per cup, raw)
Cabbage may not be as rich in Vitamin A as some others on this list, but it still contributes a good amount to your daily intake. Plus, it’s high in fiber and antioxidants, making it a great addition to salads, slaws, and stir-fries.
10. Broccoli (120 mcg per cup, cooked)
Broccoli is a superfood, known for its high levels of Vitamin A, Vitamin C, and fiber. Whether steamed, roasted, or added to casseroles, this green veggie supports immune health and good vision.
11. Mustard Greens (865 mcg per cup, cooked)
Mustard greens offer a significant dose of Vitamin A, along with Vitamin K and folate. Their slightly peppery taste makes them a great addition to soups, salads, and sautéed dishes.
12. Collard Greens (722 mcg per cup, cooked)
Collard greens are another leafy green powerhouse, providing over 70% of the daily recommended Vitamin A intake per cooked cup. They are also high in calcium and fiber, making them an excellent addition to a healthy diet.
13. Peas (38 mcg per cup, cooked)
While not as high in Vitamin A as some other veggies, peas still provide a decent amount along with protein and fiber. Add them to soups, pasta dishes, or rice bowls for an easy boost of nutrients.
14. Swiss Chard (550 mcg per cup, cooked)
Swiss chard is packed with beta-carotene, making it a great choice for skin and vision health. It’s also high in magnesium and iron, making it a nutrient-rich leafy green. Sauté it with garlic and olive oil for a delicious side dish.
15. Turnip Greens (579 mcg per cup, cooked)
Turnip greens are often overlooked, but they are loaded with Vitamin A. Their slightly bitter flavor makes them perfect for soups, sautés, or blended into smoothies.
16. Beet Greens (518 mcg per cup, cooked)
Don’t toss out those beet greens! They are a fantastic source of Vitamin A, along with Vitamin K and fiber. Sauté them with garlic and olive oil, or toss them into stews and grain bowls.
17. Acorn Squash (514 mcg per cup, cooked)
Acorn squash is another winter squash loaded with beta-carotene, making it a great choice for Vitamin A intake. Roast it with honey and cinnamon for a delicious and nutritious dish.
18. Watercress (319 mcg per cup, raw)
Watercress is a mild, peppery leafy green that provides a good amount of Vitamin A per serving. It’s perfect for adding to salads, sandwiches, or soups for an extra nutrient boost.
Final Thoughts
Eating Vitamin A-rich vegetables is a great way to support healthy skin, sharp vision, and a strong immune system. From leafy greens to colorful squash, these 18 vegetables offer some of the highest amounts of this essential vitamin.
