They're not the only way to get your fill of this essential nutrient.
Pumpkin delivers tons of vitamin A no matter how you consume it. One cup of puree will give you 14,100 IU of retinol and 0.706 milligrams of beta-carotene. Even canned pumpkin and pumpkin pie dole out the vitamins, though the latter is obviously packed with sugar and fat.
Sweet potatoes deliver carb-y satisfaction while still being packed with vitamins, especially A. One potato contains 21,909 IU of retinol and 1.096 milligrams of beta-carotene, or 438 percent of your daily recommended intake of vitamin A. Oh, and it has more potassium than a banana!
Kale is known as a superfood for a reason: Aside from the 70,829 IU of retionol and 3.5 milligrams of beta-carotene in four cups, you’ll get 500 percent of your daily vitamin C and 3,000 percent of your vitamin K.
Fish oil is packed with omega-3 fatty acids, which strengthen your heart, clear up your skin, and fight off Alzheimer’s, along with a host of other functions. But a tablespoon of cod liver oil also contains 13,600 IU of retinol and four milligrams of beta-carotene—which is eight times as much as that half-cup of carrots.
Sensing a theme here? The more orange the food, the more likely it is to be full of vitamin A. This half-cup has 11,343 IU of retinol and 0.572 milligrams of beta-carotene. It's also filled with fiber, which will keep you satisfied and full of energy