20 foods that are high in vitamin A

What is vitamin A?

Vitamin A is a fat-soluble nutrient that supports many important functions in your body. Hence, it is important to maintain healthy levels of this nutrient to prevent deficiencies and associated complications related to the immune system, eyes, heart, skin, and other vital organs.

Although considered a single nutrient, vitamin A is a collection of 3 fat-soluble compounds called retinal, retinol, and retinyl esters. While preformed vitamin A (retinol and retinyl esters) are found in animal products, like dairy, fish and liver, provitamin A carotenoids are available in fruits, vegetables and other plant foods. Your body converts both these forms of this nutrient into the active forms — retinal and retinoic acid.

Role of vitamin A in health

Vitamin A performs many important functions in your body and promotes your overall well-being. It offers the following health benefits —

1. Antioxidant protection

Vitamin A guards your body against free radical damage. This helps prevent certain severe chronic conditions, such as cancer, cognitive decline, diabetes, and heart disease.

2. Immunity

This important nutrient strengthens the immune system and protects you from infections and illnesses.

3. Eye health

Vitamin A also supports the health of your eyes and reduces the risk of age-related macular degeneration, night blindness, and other conditions. It can also help maintain moisture in the eyes and support proper retinal function.

4. Skin health

Vitamin A helps prevent acne, hyperpigmentation, and wrinkles and keeps your skin looking young and healthy.

5. Organ functioning

The nutrient also supports the functioning of vital organs in your body, such as the heart, liver, lungs, and kidneys.

6. Reproductive health

Vitamin A is important for developing sperm and eggs. Hence, a deficiency of this nutrient can cause reproductive failure.

7. Foetal development

Vitamin A aids in the development of foetal tissue. Moreover, it also supports placental health and foetal growth. These functions make vitamin A an important nutrient for pregnant women.

8. Teeth and gums

This fat-soluble vitamin also helps keep your teeth and gums healthy. It is also important for tooth and enamel development. A deficiency of this nutrient can lead to poor tooth development and gum disease.

Recommended intake of vitamin A

The recommended dietary allowance (RDA) is 900 micrograms (mcg) for males, 700 mcg for females, and 300–600 mcg for children and adolescents.

List of Foods high in vitamin A

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese, and butter.

Listed below are 20 foods that are rich in Vitamin A.

1. Liver Oil

1 tablespoon (tbsp), or 14 g, contains 4,080 mcg of retinol, or 453% of the DV

2. Goat Cheese

1 oz (28 g) contains 80 mcg of retinol, or 9% of the DV

3. Cooked Lamb Liver

3.5 oz (100 g) contains 7,780 mcg of retinol, or 864% of the DV

4. Herring

A 3-oz serving of pickled Atlantic herring provides 219 mcg of vitamin A, or 24% of a person’s DV.

5. Tomato juice

A three-quarter cup serving of tomato juice contains 42mcg of vitamin A, which is 5% of the DV.

6. Cooked Salmon

13.5 oz (100 g) contains 69 mcg of retinol, or 8% of the DV

7. Eggs

Besides protein, eggs are also a great source of vitamin A. One large (50 g) hard-boiled egg contains 75 mcg of retinol, or 8% of the DV

8. Butter

1 tbsp (14 g) contains 95 mcg of retinol, or 11% of the DV

9. Cooked Trout

3.5 oz (100 g) contains 100 mcg of retinol, or 11% of the DV

10. Cheddar Cheese

1 oz (28 g) contains 74 mcg of retinol, or 8% of the DV

11. Carrots

Half a cup of raw carrots contains 459mcg of vitamin A and 51% of the DV.

12. Sweet Potato

The vitamin A present in this root vegetable is in the form of beta carotene. Few researches suggest that this compound may help protect against age-related macular degeneration (AMD). One whole sweet potato, baked in its skin, provides 1,403 of vitamin A, which is 156% of the DV.

13. Cooked Spinach

Spinach is rich in nutrients and each half-cup of boiled spinach provides 573mcg of vitamin A, which is 64% of the DV.

14. Mango

Mangoes are rich in antioxidants and dietary fiber, which can contribute to better gut function and help control blood sugar. A whole, raw mango contains 112 of vitamin A, or 12% of the DV.

15. Dried Apricot

These are a sweet treat that is rich in vitamin A. Ten dried apricot halves contain 63mcg of vitamin A, which is 7% of the DV. 

16. Canned oysters

Canned oysters are also a significant source of animal-based vitamin A. 3.5 oz (100 g) contains 98 mcg of retinol, or 11% of the DV

17. Pumpkin Pie

Another treat rich in vitamin A is pumpkin pie. One piece of this contains 488mcg or 54% of the DV. This is because, like other orange vegetables, pumpkin is rich in beta carotene.

18. Tomato juice

A three-quarter cup serving of tomato juice contains 42mcg of vitamin A, which is 5% of the DV.

19. Cantaloupe

Also known as summer melon, a half-cup of this provides 135mcg of vitamin A, which is 15% of the DV.

20. Broccoli

Broccoli is another healthful source of vitamin A. A half-cup of this provides 60mcg of vitamin A, which is 7% of a person’s DV.

Signs of deficiency and toxicity

The signs of vitamin A deficiency are:

• Dry and itchy skin

• Acne and breakouts

• Dry eyes, vision problems, or blindness

• Night blindness

• Trouble conceiving and infertility

• Miscarriages or birth defects

• Delayed or stunted growth in children

• Weak immunity and chest and throat infections

• Poor wound healing due to low collagen production

The following are the signs of vitamin A toxicity:

• Nausea and vomiting

• Headache and dizziness

• Blurred vision

• Irritability

• Dry and itchy skin

• Skin and eye discolouration

• Hair loss

• Weight loss and fatigue

• Bone and joint pain, osteoporosis, and fractures

• Liver damage