7Black-Eyed Peas
Beans are a great source of fiber and plant-based protein. A cup of boiled black-eyed peas provides around 65 mcg or 7 percent of the daily recommended intake of vitamin A. It is a great source of iron as well. Many studies have shown the benefits of different kinds of beans in boosting heart health. Consuming beans regularly would reduce the risk of high blood pressure and heart disease. Black-eye peas are a very versatile ingredient, which can be added to stews, soups, or salads. [9]
Sweet Potato
A whole, baked sweet potato contains around 1400 mcg vitamin A, approximately 155 percent of the daily recommended intake. The main form is beta carotene, which has been shown to protects against cancers and age-related macular degeneration. Other benefits of sweet potatoes include high fiber, low calories, and low glycemic index, which can help regulate levels of blood sugar. Sweet potatoes are also a great source of potassium, vitamin C, and vitamin B6. [10]
