If you’re looking for Vitamin A, cod liver oil is the top food source hands down. (Other exotic livers like moose liver and seal liver are also high in vitamin A–who knew!) But, if you’re vegan or don’t like the taste or cost of cod liver oil, there are plenty of delicious and nutritious ways to get vitamin A in your diet. Here are the top vegetables for vitamin A.
Top Vegetables for Vitamin A
Grape Leaves
Just one grape leaf will provide 826 IU of vitamin A (17% RDA.) Boost your serving to 1 oz by weight and you’ll get 7706 IU of vitamin A (154% of your RDA!). (Source)
Sweet Potato
Sweet potatoes are one of the top vegetables for vitamin A. One medium sweet potato will give you a whopping 21907 IU (438% RDA) of vitamin A. Watching your carbs? Cut down your portion size to 1 oz by weight (about 2 tbsp) and you’ll still get 108% of your recommended daily allowance. (5381 IU.) (Source)
Carrots
Mom always told you to eat your carrots–and for good reason. One medium carrot provides 7836 IU (157%) of your RDA of vitamin A. (Source)
Broccoli Leaves
Just 1 ounce of broccoli leaves (yeah, it’s a thing!) provides 90% of your RDA of vitamin A (4480 IU). (Source)
Pumpkin
One of my favorite top vegetables for vitamin A. 100 grams (a little less than a half a cup) of pumpkin puree will give you an impressive 15565 IU of vitamin A (311% RDA)–and it’ll do it for only 33 calories. (Source)
Kale
One simple cup of chopped raw kale packs 206% RDA (10302 IU) of vitamin A plus 684% (547 mcg) of vitamin K. (Source)
Turnip Greens
One cup of chopped turnip greens provide 6372 IU (127% RDA) of Vitamin A. Not to shabby considering that cup was only 15 calories! (Source)