Vegetables high in vitamin Kale, cooked. Romaine lettuce, raw. Spinach is known as an inexhaustible source of nutrients for a reason. A single half-cup serving of spinach contains more than 570 mcg of vitamin A.
Whether you eat it raw, in a shake, or cooked on a plate, spinach is a great way to get fiber and vitamin A at the same time. Like other green leafy vegetables, spinach contains a large amount of nutrients. Each half cup of boiled spinach provides 573 mcg of vitamin A, which is 64% of the daily daily intake. Some research indicates that spinach may lower blood pressure and improve heart health.
Sauteed spinach is a tasty side dish, and spinach also works well in pasta dishes and soups. Dark green leafy vegetables are high in vitamin A, spinach is also high in vitamin K and most minerals, including calcium and magnesium. It's also low in calories, making it a very healthy side dish. The recommended daily amount of vitamin A is 900 micrograms of RAE (equivalent to the activity of retinol) for men aged 14 and over, and 700 micrograms for women in the same age range.
One microgram of RAE equals 1 microgram of retinol, 2 micrograms of supplemental beta-carotene, 12 micrograms of dietary beta-carotene, or 24 micrograms of dietary alpha-carotene or beta-cryptoxanthin. One cup of chopped cooked broccoli contains 120 micrograms of RAE, which is more than 13 percent of the recommended daily value. Broccoli is also a good source of iron, another reason to add it to your cold-climate garden. A classic fall favorite, squash is an excellent source of this vision-boosting nutrient.
Half a cup of canned pumpkin puree provides 950 micrograms of RAE, meeting more than 100 percent of daily needs. This green leaf is a good source of several different nutrients, and one cup of raw leaves provides 141 micrograms of RAE. At 20 percent of the daily value for women, this is a great option to add to salads. You can find packs of 12 or 24 ready-to-plant leaves available at Burpee.
A mango contains 181 micrograms of vitamin A, more than the daily amount of vitamin C and a healthy dose of vitamin K.