Vegetables
The body can convert vegetables rich in carotenoids like beta-carotene and alpha-carotene into vitamin A. This process, however, may be less efficient in some individuals due to genetic variations. Despite this, vegetables remain a crucial part of a healthy diet, offering fiber, vitamins, and minerals alongside provitamin A. [10]
Sweet Potato
Baked sweet potato is a champion, with 1 cup providing 1,920 mcg of retinol activity equivalents (RAE), or 213% of the DV. Sweet potatoes are not just a vitamin A goldmine; they’re also loaded with fiber, potassium, and vitamins C and B6. This makes them an excellent choice for those looking to boost their vitamin intake while enjoying a delicious and versatile vegetable. [11]
Other Vegetable Standouts
Vegetables like butternut squash, kale, collard greens, turnip greens, carrots, sweet red peppers, Swiss chard, spinach, and romaine lettuce are all excellent sources of provitamin A. Each brings its own unique set of nutrients, flavors, and benefits to the table, from the immune-boosting effects of kale to the digestive health benefits of spinach.
