8 Foods High in Vitamin A

Most people obtain sufficient vitamin A from their diet, especially if it includes the foods listed below. Supplements are generally unnecessary and may not offer the same benefits as food sources of this essential nutrient. Vitamin A is crucial for the body, playing vital roles in immune function, cell communication, development, vision, and reproduction.

How Much Vitamin A Do You Need?

Vitamin A requirements are measured in retinol activity equivalents (RAE), accounting for the varying bioactivities of different types of vitamin A in foods, all of which the body converts to retinol. Women aged 18 and older need 700 micrograms (mcg) RAE daily, while men in the same age group need 900 mcg RAE. Pregnant or breastfeeding women require higher amounts.

Certain populations, such as those with gastrointestinal diseases like ulcerative colitis or Crohn’s disease, may be at higher risk for vitamin A deficiency. Even with adequate intake or supplementation, these individuals may still experience deficiency. Access to sufficient vitamin A can also be an issue in regions where malnutrition is prevalent, leading to symptoms like vision problems and increased susceptibility to infections.

8 Top Food Sources of Vitamin A

Vitamin A is available in two forms from food: preformed vitamin A (from animal sources) and provitamin A carotenoids (from plant sources).

1. Liver

• Liver is a top source of vitamin A, with three ounces of pan-fried beef liver providing 6,582 mcg RAE, which is 731% of the daily value. While liver is rich in vitamin A, iron, and protein, it also contains high levels of fat, cholesterol, and iron. It’s advisable to consume liver no more than once a week to avoid vitamin A toxicity, as excess amounts of this fat-soluble vitamin are not easily excreted.

1. Sweet Potatoes

• A single baked sweet potato in its skin offers 1,403 mcg RAE, or 156% of your daily value. Sweet potatoes are high in beta-carotene, which the body converts to vitamin A, and their deep orange color indicates their beta-carotene content. They are also complex carbohydrates, meaning they are digested slowly due to their fiber and resistant starch content.

1. Spinach

• Half a cup of frozen, boiled spinach provides 573 mcg RAE, or 64% of your daily value. Spinach contains beta-carotene and is also rich in iron, calcium, and other vitamins, supporting bone health and reducing inflammation.

1. Carrots

• Raw carrots provide 459 mcg RAE per serving, which is 51% of the daily value. Carrots are high in beta-carotene, which aids in vision, particularly in low-light conditions. Cooking carrots increases the bioavailability of beta-carotene, and consuming them with a fat source, like olive oil, enhances absorption.

1. Fish

• Fish is a healthy source of preformed vitamin A, with three ounces of pickled Atlantic herring offering 219 mcg RAE, or 24% of the daily value. Animal sources of vitamin A are more bioavailable than plant sources, making them especially important for individuals following a vegan diet or those with limited access to animal products.

1. Milk

• The vitamin A content in milk varies with processing. One cup of skim milk with added vitamin A provides 149 mcg RAE, or 17% of the daily value. Most skim and low-fat milk is fortified with vitamin A, aligning its content with that of full-fat milk. However, other low-fat dairy products may not be enriched, so it’s important to check food labels.

1. Cheese

• A half cup of part-skim ricotta cheese provides 133 mcg RAE, or 15% of the daily value. Cheese is also a good source of calcium and protein but can be high in saturated fat and sodium. Moderation is key to balancing the benefits and drawbacks of cheese consumption.

1. Mangoes

• One raw mango provides 112 mcg RAE, or 12% of the daily value. Mangoes are rich in beta-carotene, vitamin C, and dietary fiber, supporting eye health, immune function, and digestion. Despite their natural sugar content, their fiber and nutrient profile help prevent blood glucose spikes.

The Takeaway

Vitamin A is essential for immune function, growth, vision, and reproduction. Most people meet their vitamin A needs through a balanced diet. Foods like carrots, sweet potatoes, dairy products, spinach, and mangoes are excellent sources. However, it’s possible to consume too much vitamin A since it is a fat-soluble vitamin. Ensuring a varied diet can help maintain appropriate vitamin A levels while avoiding potential toxicity

A Quick Review

Vitamin A is crucial for immune function, cell communication, vision, and reproduction. Key sources include liver, sweet potatoes, spinach, carrots, fish, milk, cheese, and mangoes. Both animal and plant sources provide this essential nutrient, with animal sources being more bioavailable

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