Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. The current percent daily value for Vitamin A is 5000 international units (IU).
#1: Liver (Pâté)
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV). Click to see complete nutrition facts.
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV). Click to see complete nutrition facts.
#2: Paprika, Red Pepper, Cayenne, Chili Powder
A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon.
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A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon.Click to see complete nutrition facts
#3: Sweet Potatoes
With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.
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With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.Click to see complete nutrition facts
#4: Carrots
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.
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Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.Click to see complete nutrition facts
#5: Dark Leafy Greens
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV).
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Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV).Click to see complete nutrition facts
#6: Butternut Squash
Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup.
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Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup.Click to see complete nutrition facts.
#7: Dried Herbs
Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV).
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Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV).Click to see complete nutrition facts
#8: Lettuce
The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.
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The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.Click to see complete nutrition facts.
#9: Dried Apricots
Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot.
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Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot.Click to see complete nutrition facts.
#10: Cantaloupe
Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.
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Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.Click to see complete nutrition facts
Other Vitamin A Rich Foods
| Papaya | 1094IU (22% DV) per 100 gram serving | 1532IU (31% DV) per cup cubed (140 grams) | 1663IU (33% DV) per small papaya (152 grams) | Click to see complete nutrition facts for Papaya |
| Mangoes | 765IU (15% DV) per 100 gram serving | 1262IU (25% DV) per cup sliced (165 grams) | 1584IU (32% DV) in an average mango (207 grams) | Click to see complete nutrition facts for Mangoes |
| Green Peas | 2100IU (42% DV) per 100 gram serving | 3360IU (68% DV) per cup (160 grams) | 1680IU (34% DV) in a half cup (80 grams) | Click to see complete nutrition facts for Cooked Green Peas |
| Tomatoes | 833IU (17% DV) per 100 gram serving | 1499IU (30% DV) per cup chopped (180 grams) | 1025IU (20% DV) in an average tomato (123 grams) | Click to see complete nutrition facts for Red Ripe Tomatoes |
| Peaches | 326IU (7% DV) per 100 gram serving | 502IU (10% DV) per cup sliced (154 grams) | 489IU (10% DV) in a medium sized peach (150 grams) | Click to see complete nutrition facts for Raw Peaches |
| Red Bell (Sweet) Peppers | 3131IU (63% DV) per 100 gram serving | 4665IU (93% DV) per cup chopped (149 grams) | 3726IU (75% DV) in a medium sized pepper (119 grams) | Click to see complete nutrition facts for Raw Red Bell Peppers |
| Fortified Skim (Non-Fat) Milk* | 204IU (4% DV) per 100 gram serving | 500IU (10% DV) per cup (245 grams) | 63IU (1% DV) in a fluid ounce (31 grams) | Click to see complete nutrition facts for Fortified Skim Milk |
| Whole Milk | 102IU (2% DV) per 100 gram serving | 249IU (5% DV) per cup (244 grams) | 32IU (1% DV) in a fluid ounce (31 grams) | Click to see complete nutrition facts for Whole Milk |
| Oatmeal (Fortified) | 621IU (12% DV) per 100 gram serving | 1453IU (29% DV) per cup (234 grams) | 272IU (14% DV) in a half-cup (117 grams) | Click to see complete nutrition facts for Instant Fortified Oatmeal |
Health Benefits of Vitamin A
- Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface linings of the eyes, mucous membranes, respiratory, urinary, and intestinal tracts.3-6
- Proper Immune Functioning - Vitamin A is essential to regulate the immune system, and plays a key role in making white blood cells which fight off infections in the body.4,5,7-9
- Cancer Protection (*Food Sources Only) - Studies suggest beta-carotene and vitamin A lower risk of many types of cancer.10 This effect could mainly be from a diet high in vegetables and not from supplements. Vitamin A supplements have been shown to increase risk of cancer.11-13
High Risk Groups for a Vitamin A Deficiency
- Vegetarians and Vegans - Vegetarians and vegans who do not eat eggs and dairy foods need to consume at least 5 servings of either dark leafy greens or orange and yellow fruits and vegetables to meet their vitamin A needs.
- People with Long Term Problems Absorbing Fat - Problems absorbing fat in the long term can lead to diarrhea and vitamin A deficiency. This includes people with:
- Celiac disease - Gluten Intolerance
- Crohn's disease - Inflammatory Bowel Disease
- Pancreatic disorders - The pancreas releases enzymes for proper digestion of fats
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