3. Kale
Along with orange fruits and vegetables, eating dark, leafy greens is an excellent way to increase your vitamin A. “Kale has been touted as a superfood because it is packed with so many nutrients and health benefits,” Samuels says. Chief among those nutrients are vitamins A and K, calcium, and potassium, an electrolyte that aids nerve and muscle functioning.
How to eat it: Replace your usual salad greens with kale. Or whip up a kale-based pesto. “Throw a few leaves of kale in a blender with garlic, olive oil, parmesan cheese (another good source of vitamin A), lemon juice, and walnuts or pine nuts,” Samuels suggests.
4. Spinach
Take a page out of Popeye’s book and enjoy this green vegetable in abundance. Just a cup of frozen spinach provides over 900 mcg of vitamin A. “Spinach has potassium, vitamin K, and fiber. It also contains other antioxidants,” says Samuels.
How to eat it: “There’s so much you can do with spinach and kale since you can enjoy them both raw and cooked, plus they cook in minutes,” Newgent says. Make it the base of your salad or sauté some up with some garlic and olive oil as a side dish. If you don’t like the taste of spinach—or dislike the slick texture of cooked spinach—sneak it into turkey meatballs or burgers, Greene suggests.