Vegetables That Have Vitamin A

The active form of vitamin A is found only in animal-based foods. Vegetables contain substances known as provitamin A carotenoids, which include beta-carotene, alpha-carotene and beta-cryptoxanthin. Your body takes these carotenoids and converts them into vitamin A. However, this conversion is not without cost. For every 12 mcg of carotenoids, the body can produce only 1 mcg of vitamin A. Adult males need to eat 900 mcg of vitamin A each day while adult females need 700 mcg.

Retinol Activity Equivalents

To compensate for the difference in production of vitamin A from carotenoids, the DRI committee decided on a conversion system known as the retinol activity equivalent, or RAE. RAE adjusts for any losses of vitamin A during the conversion of a carotenoid to vitamin A. Most nutrition labels reflect the vitamin A content after beta-carotene is converted into vitamin A.

Carrots

Just looking at a bright orange carrot will tell you it is full of beta-carotene. The carotenoids give brightly colored orange, red and yellow veggies their pigments. In 1/2 cup of cooked carrots, you will be supplied with 957 mcg of beta-carotene. This is approximately 106 percent of your daily value.

Sweet Potatoes

Sweet potatoes should be more than just a favorite around the holidays. Sweet potatoes are packed with vitamin C, potassium, fiber and beta-carotene. Eating 1/2 cup of sweet potatoes provides 968 mcg of beta-carotene.

Spinach

Many leafy green vegetables contain beta-carotene, including spinach. Others are broccoli, kale and Swiss chard. One half cup of cooked spinach provides 369 mcg of beta-carotene, nearly 40 percent of your recommended intake.

Squash

Squash comes in many shapes, sizes and colors. According to the National Institutes of Health, the brighter a vegetable, the higher its content of beta-carotene. One cup of squash contains 229 mcg of beta-carotene.