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Vegetables With Vitamin A

written by: Lucinda Watrous • edited by: Donna Cosmato • updated: 6/29/2011

Vitamin A plays an important role in our bodies. As one of the four fat soluble vitamins, it is responsible for cell growth, hormone production, and immunity strength. Check out this list of vegetables with vitamin A to ensure getting enough every day.

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    Forms of Vitamin A

    Vitamin A is a fat soluble vitamin, which means the body stores it in fat. Forms of vitamin A include: Alpha-carotene, beta-carotene and retinol. If foods and dietary supplements contain any of these ingredients, vitamin A is part of it. It is important to remember that cooking vegetables reduces some of their vitamin content. The brighter the color, the more vitamins are present. The nutrition facts here are based on raw vegetables.

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    Vitamin A Deficiency

    Since the body holds on to vitamin A in fat, it is harder to become deficient in it than in the water soluble vitamins that pass through the body. Signs of vitamin A deficiency include: weak tooth enamel, night blindness, reduced or poor bone growth, and dry skin.

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    Broccoli

    broccoli How much Vitamin A is in a Serving of Broccoli: One cup of raw, chopped, broccoli contains 11% daily value of vitamin A, based on a 2,000 calorie diet. It contains 57 IU of vitamin A, where IU is the equivalent to grams or milligrams in terms of measurement.

    How to Add Broccoli to a Diet: Boil until softened and coat with a low fat cheese sauce. Steam and use as a side dish for dinner. Make a cream of broccoli or broccoli and cheddar soup.

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    Brussels Sprouts

    brussels sprouts How much Vitamin A is in a Serving of Brussels Sprouts: One cup of raw brussels sprouts contains 664 IU or 13% of the recommended daily value based upon a 2,000 calorie diet.

    How to Add Brussels Sprouts to Your Diet: Braise them in a liquid spiced with some favorite flavors. Season to taste with salt and pepper and snack away. Add to salads.

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    Butternut Squash

    squash How much Vitamin A is in a Serving of Butternut Squash: One cup of raw, cubed, butternut squash contains 14883 IU, or 298% daily value for a 2,000 calorie diet.

    How to Add Butternut Squash to Diets: Add to salads. Boil until softened and dip in ranch dressing. Coat in bread crumbs and bake for a chip-like snack. Mash and create a soup.

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    Carrots

    carrots How much Vitamin A is in a Serving of Carrots: One cup of raw, chopped carrots provides 21,383 IU or 428% of the recommended daily value based on a 2,000 calorie diet.

    How to Add Carrots to Diets: Include them in salads. Snack on baby-sized raw carrots dipped in ranch dressing. Boil until soft and eat with mixed vegetables as part of a dinner.

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    Sweet Potatoes

    sweet potato How much Vitamin A is in a Serving of Sweet Potatoes: One cup of raw, cubed sweet potatoes contains 18,866 IU or 377% of the recommended daily value of vitamin A based on a 2,000 calorie diet.

    How to Add Sweet Potatoes to Diet Plans: Eat them baked in place of the traditional potato. Cut into strips and bake, opting for them in place of traditional french fries. Mash them like regular potatoes, or use them for a tasty pie.

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    All images in this article are from Flickr and are legal for use under the Creative Commons license. The nutritional information presented in this article is a best estimate as provided by NutritionData.com.

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