Vitamin A, an essential nutrient for eye health, can be found in two forms: retinol and beta carotene.
Retinol, which is found in liver, egg yolks and full cream dairy products, can be toxic if consumed in large amounts.
Beta carotene is a safer from of dietary vitamin A and can be found in red and yellow fruits and veggies, such as pumpkin.
A typical serving of pumpkin, 1 cup cooked, contains 2,651 IU vitamin A in beta carotene. For normal healthy adults the US RDA of vitamin A is 5,000 IU. Therefore one serving of pumpkins provides for more than half your daily allowance of vitamin A.