Pumpkin Pie
Another great food with high levels of vitamin A is pumpkin pie. A piece contains nearly 500 mcg, equivalent to 55 percent of the daily recommended intake. This is simply because pumpkin is high in beta carotene like other veggies with orange skins. Also, the food is a great source of many powerful antioxidants, especially zeaxanthin, lutein, as well as vitamin C. Many studies have shown that high intakes of those elements would prevent common eye issues and improve vision. Compared to plain pumpkin, pumpkin pie is not so healthy. Therefore, make sure to consume in moderation and avoid products with too much sugar. [6]
Herring
It is recommended to eat two portions of herring or fatty fish on a weekly basis. On average, a 3-oz portion of pickled herring contains nearly 220 mcg of vitamin, around 25 percent of the daily recommended intake. In addition, this fish is high in vitamin D and protein. More importantly, herring and other fatty fish are a great source of omega-3, which is important for brain and heart health. [7]
