10 Best Vitamin A Foods [UPDATED 2023]

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Vitamin A plays an important role in maintaining healthy eyes and vision, neurological function, healthy skin, and hormonal/reproductive health, and it supports the lungs, liver, kidneys, and digestive organs. 

What are good sources of vitamin A? 

Some foods high in vitamin A include carrots, sweet potatoes, kale, berries, eggs, butter, and organ meats such as beef or chicken liver. Many people do not realize that plant vitamin A (provitamin A) is not the same as active/preformed vitamin A (retinol). 


Best Vitamin A Foods
Best Vitamin A Foods

In the body, active vitamin A is present as retinol, which is bound to fatty acids. Beta-carotene, the type found primarily in plants, must be converted to active vitamin A for use by the body. It occurs in the intestinal mucosa and liver. Many times the vitamin A found in plant foods is not fully converted to active vitamin A, especially if one has poor gut health which makes conversion difficult. This is one of the reasons I recommend eating a varied diet that includes some animal sources of active vitamin A, as it is easier for the body to use. 

This is one example of why it's so important to heal intestinal problems like leaky gut syndrome, inflammatory bowel disease, or irritable bowel syndrome — because these types of digestive problems can inhibit your body's ability to make good use of healthy vitamin A-rich foods. Vitamin-rich fruits and vitamin-rich vegetables play an important role in the functioning of the human body. 

Foods rich in vitamin A are fat-soluble. A diet rich in vitamin A supports regular cell regeneration and boosts the immune system. Also, it helps in active reproductive function and fetal development. Foods and fruits rich in vitamin A keep eyesight bright, skin young and immune system strong. Vitamin A deficiency can cause many diseases. One can get blindness and other infections. Vitamin deficiency diseases are common among children in developing countries. Eating a healthy diet can lead to a healthy lifestyle. 

Why do we need vitamin A?
Vitamin A is essential for our health in many ways. Your body cannot make vitamin A from scratch, making it an essential micronutrient. This means that you need to get this vitamin from your food. On average, adults need 700 to 900 micrograms (mcg) of vitamin A per day to avoid deficiency. Vitamin A plays an important role in many body systems, including Eye H health
Vitamin A is so important to your eyes that it is also called "retinol" after the word "retina". Getting enough vitamin A helps maintain the health of your retina and helps prevent age-related macular degeneration. 

Immune Health
Your immune system is a complex collection of different cells that keep you healthy. Vitamin A plays an important role in helping these cells communicate and regulate themselves effectively. Reproductive Health Vitamin A helps in various aspects of the human reproductive system. Getting enough vitamins in your diet can help prevent birth defects and reduce the risk of infertility for all genders. 

Best Vitamin A Foods 

1. Mustard Green

Related (but less bitter) to kale, cabbage, and collard greens, mustard greens can help you get vitamin A naturally: 1 cup cooked contains 865.2 mcg RAE, or 96 percent of the DV. Like other leafy vegetables, mustard greens are also high in vitamin K. They are fried well with olive oil (which will help you absorb vitamin A), salt and pepper. 

2. Milk

If you're into dairy, milk can help you get vitamin A in your diet. "One cup of whole milk contains about 5% of the daily recommended value for vitamin A," says Poon. As for advice, Poon says, "Milk can be used by the glass or in dishes like oatmeal or porridge to add a creamier texture. Some people find goat or sheep milk easier to digest than cow's milk." 

3. Green peas

Green peas are widely and commonly used in cooking across India. These are slightly sweet in taste and contain about 135% of the daily requirement of vitamin A. It also contains beta-carotene and vitamin K along with vitamins C and D. Peas are also a good source of vitamin B9. You can include it in your daily vegetables and even when making vegetable soups. 

4. Tomatoes

Along with vitamin A, tomatoes are rich in antioxidants and are known to control the growth of cancer cells, especially stomach, colorectal and prostate cancer. 

5. Spinach

People think only red and orange vegetables contain beta-carotene, but some leafy greens are also rich in it," says Brissett. A half-cup of cooked spinach, for example, contains 63 percent vitamin A. Antioxidants and vitamins, including fiber, iron, magnesium, potassium and calcium. Also loaded with C, E, K and B. Brissett likes to put frozen spinach slices in pasta sauces, smoothies and soups.Ingredients

6. Carrots

Carrots are rich in beta carotene. Half a cup of raw carrots is a reliable source of 459 mcg of vitamin A and 51% of the DV. A large carrot contains about 29 calories. It makes a light and healthy breakfast, especially when eaten with hummus or guacamole. Carrots are also rich in dietary fiber, which helps prevent constipation and maintain good bowel health. 

7. Sweet potatoes

This root vegetable is enjoyed a lot during this winter season as its taste is loved by everyone! But, did you know that 100 grams of sweet potato can provide you with 19218 IU of vitamin A, which is 384% of the daily recommended amount of vitamin A. This vegetable is also low in calories with only 100 calories per serving, so if you want to lose weight or just want to eat healthily, go for it! 

 8. Red Bell Pepper

When it comes to vitamin A, the color of your peppers is important. Red bell peppers are high in vitamin A, with about 120 mcg in a half-cup serving. Green chilies, on the other hand, come in at just 18 mcg—a big difference. Changing the color of peppers in your food is a simple change that has big nutritional dividends. 

9. Paprika

It is a commonly used spice in Indian, Spanish and South American cuisine. Regardless of what kind of food you like to eat, this fiery spice can significantly improve your health. Just one teaspoon of paprika can provide you with 69% of the daily recommended value of vitamin A. Apart from that, it also loads your body with other nutrients like calcium, potassium and vitamin C. 

10. Beef Liver

Beef liver contains the most vitamin A of any food. Three ounces of pan-fried beef liver contains 6,582 mcg of preformed vitamin A. That's 731 percent of your Daily Value (DV). "It may sound like a lot, but because it comes from food, you won't get vitamin A toxicity from beef liver if you eat it a few times a month,". “However, don't panic if you're not into organ meats. There are many good sources from plants.


A proper dose of vitamin A plays an important role in maintaining good health regardless of your age. Knowing the benefits of vitamin A is the first step Towards staying fit until the golden age begins. If you have any of the symptoms mentioned above, such as night blindness or worsening headaches, Consult a doctor for further advice. It is also advisable to have proper health insurance to protect you and your family from financial crisis. In the event of a medical emergency. The right health insurance will ensure that you get the right care you need and don't have to worry about how you're going to pay bills

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