One medium sweet potato has 1, milligrams of vitamin A and calories — just don't forget to eat the skin too! It may not have the yellow or orange color that's the hallmark of the other big beta carotene sources, but one half cup of spinach offers a healthy milligrams of vitamin A and only 30 calories.

These leafy greens have milligrams of vitamin A, plenty of beta carotene, and just 31 calories in one half a cup. Another leafy vegetable high in beta carotene in the form of vitamin A, kale has milligrams of the nutrient and 20 calories per half cup serving.

The greens on this common root vegetable are just as edible as they are nutritious. Half a cup of turnip greens have milligrams of vitamin A, micrograms of vitamin K, and just 24 calories.

And with vitamin C, folate, and calcium as well, they're far more nutritious than the turnip itself. Try young leaves as an accent to a salad, or boil twice, replacing the water in between, to serve as a side dish.

Also look for mustard and dandelion greens for a similar leafy health boost. Beet greens are a top source of several nutrients, with milligrams of vitamin A, micrograms of vitamin K, milligrams of potassium, and just 19 calories per half a cup.

Like turnip greens, you can find these at your local farmers' market or you can grow them yourself. Try substituting this superfood in recipes for collards. Packed with almost as much vitamin A as turnip and beet greens — but far more palatable to most casual eaters — winter squash is a delicious source of nutritious beta carotene.

Cabbage, especially Chinese pak-choi, is another great source of beta carotene. The Best Calorie-Counting Apps. What Is the Optavia Diet? What Dietitians Really Think About the Noom Diet. How Many Calories Should I Eat a Day? Beta carotene is said to play a role in protecting cells, boosting the immune system and help in keeping the reproductive system healthy.

It is the most common form of carotene and fat soluble vitamin, about 3 to 5 grams of fat is enough to ensure its absorption. It is present in the all-trans form in raw fruits and vegetables.

It helps maintain proper night vision. Asparagus : You find asparagus when spring season sets in. It is one of the amazing versatile green vegetable that can be cooked in myriad ways or relished raw in salads.

To preserve the nutritional contents and antioxidant power of asparagus, quick-cooking or waterless methods is best. You could either roast, grill or stir- fry asparagus.

Eating asparagus without salt, butter or sauces would be best in getting most of its diuretic properties as salt can cause water retention.

Regular intake of asparagus would help in keeping diabetes, heart diseases away. It also offers some level of protection against cancer and aids in healthy digestion. Asparagus has µg per gram serving of beta carotene.

Sweet potatoes : Sweet potato is a humble, less expensive starch rich tuber which is not only sweet to the taste buds but also good for cardiovascular health. This starch root vegetable is a rich source of vitamins, minerals, dietary fiber and flavonoid anti-oxidants essential for optimal health.

Baked sweet potatoes contains about µg per grams of beta carotene. Carrot: Carrot is a naturally sweet, crunchy and delicious root vegetable which can be eaten raw and added to various salads. This root vegetable has power packed health benefiting compounds like beta-carotene, vitamin A , minerals, and antioxidants in ample amounts.

Carrots are versatile and used in preparing a variety of sweet and savory dishes. Cooked carrot has about µg per grams of beta carotene. Spices like Paprika, Chilli, and Cayenne: Cayenne peppers are fiercely hot and pungent to taste. They are one of the widely used spicy ingredients in many cuisines all over the world.

Raw, fresh red chillies, raw cayenne are used in preparing numerous dishes like sauces, chutneys , curries, pickles etc across the world. Cayenne peppers are very rich sources of vitamins and minerals.

Fresh cayenne peppers, red or green, are rich source of vitamin-C. It is said that about g fresh chilies provide about They are considered to be the richest source of vitamin A among spices. The spice contains very high levels of essential minerals.

The beta-carotene is µg per grams. Kale: Kale is a very popular green vegetable since ancient greek times rich in vitamin A, K and C. It is also a very rich source of beta-carotene and has strong antioxidant and anti-cancer activities. This humble vegetable is health benefiting because it has no cholesterol and is low in fat.

Kale is best added in salads, soups, stews etc. Coriander: Coriander or cilantro is extremely a flavourful and popular Mediterranean herb that is commonly known as coriander leaves or kotmir.

This highly aromatic fresh herb is added to various savory dishes in almost all parts of the world. Fresh coriander leaves is mostly used as a herb and has enormous medicinal properties.

In southern India it is used in preparing the rasam that helps in digestion and getting rid of gas. Coriander also seems to have antiseptic and anti inflammatory properties.