21 Everyday Foods Packed With Vitamin A

Foods that are packed with Vitamin A are Sweet potatoes, Turkey Liver, Carrots, Butternut Squash and Kale. In this post though we’re not going to list just five of them. We’re going to list 21 foods with vitamin A that you can get from your local grocery store.

Yes, you wont have to travel to some exotic country to get the foods we’ll recommend. These are everyday foods packed with Vitamin A that you can easily add to your daily routine.

Here are the best Vitamin A foods.

Vitamin A Rich Foods

Here’s a table with the food name and quantity, Vitamin A amount in IU, RDA percentage for men (3000 IU per day), and RDA percentage for women (2,333 IU per day).

Red Peppers

Red peppers are full of vitamins A and C as well as other nutrients our body needs on a daily basis. Just add some in your meals and you’ll see and feel the difference it makes.

Nutritional profile:

• 2081 UI vitamin A per tablespoon,
• 15 calories

Iceberg Lettuce

Dark leafy green veggies are champions among healthy foods. Iceberg lettuce, though, has a lot of vitamin A (and other nutrients) even if its lighter in color. Plus, it’s delicious. Just put some in your sandwich and it’ll give it a nice refreshing taste while providing your body with the essential nutrient.

Nutritional profile:

• 361 UI vitamin A per cup,
• 10 calories

Paprika

Just like red peppers, paprika is also full of the essential vitamin. The red spice can be easily incorporated in your diet. Add it to stews for a stingier and fuller taste or sprinkle it on baked potatoes – it will make them taste like heaven.

Nutritional profile:

• 3448 UI vitamin A per tablespoon,
• 20 calories

Sweet Potatoes

Sweet potatoes are a tasty side or main dish that will give your body a variety of nutrients. They are also pretty versatile when it comes to preparation, and can be consumed in a number of ways.

Nutritional profile:

• 21909 vitamin UI vitamin A per medium-sized sweet potato,
• 103 calories.

Turkey Liver

Although most people will throw it away, turkey liver is an excellent source of vitamin A. It also contains several other vitamins and minerals, so make sure not to throw it out.

Nutritional profile:

• 75333 UI vitamin A per 100 gr.,
• 273 calories

Cows Milk (Full Fat)

People nowadays prefer skim milk as they consider regular milk unhealthy. That’s not true. Although it does contain more fat than skim milk, regular milk is full of vitamins A and D as well as calcium. You can drink it every day or prepare tasty desserts with it.

Nutritional profile:

• 395 UI vitamin A per cup,
• 146 calories.

Butternut Squash

Be honest – when’s the last time you ate butternut squash? This healthy veggie is often overlooked in favor of others which is wrong. Butternut squash is full of essential vitamins and minerals and will provide more than your daily recommended amount of vitamin A. Plus, it’ll also provide you with fiber, vitamin C, potassium, and other nutrients.

Nutritional profile:

• 22868 UI vitamin A per cup,
• 82 calories

Dry Basil

Even though mostly used as a spice, dry basil is actually very beneficial for our health. Full of nutrients such as vitamin A, it’s perfect for our eyes and other important organs. Use it in every meal – it gives everything much better taste.

Nutritional profile:

• 744 UI vitamin A per 100 gr.,
• 251 calories

Kale

Kale always comes up in superfood discussion. Rich in antioxidants such as vitamin A and low in calories, it is the perfect food for losing weight. Add more kale in your diet starting today. Just make tasty salads with it or add it to green smoothies.

Nutritional profile:

• 10302 UI vitamin A per cup,
• 34 calories

Peas

Green peas are the perfect side dish to every meal. They’re also very healthy, full of vitamins A, B, C, and K and a variety of nutrients as well. If you’re planning on starting a healthy diet, peas are a must.

Nutritional profile:

• 1680 UI vitamin A per ½ a cup,
• 62 calories.

Tomatoes

Tomatoes are actually not a vegetable but a fruit, but it matters not. They are still full of antioxidants such as vitamin A and lycopene and can do our health a lot of good. Add them to your diet and your eye health will significantly improve.

Nutritional profile:

• 1025 UI vitamin A per medium tomato,
• 22 calories

Peach

Peaches are a great source of many nutrients. The list includes vitamin A, magnesium, potassium, and iron. A small peach will provide you with 10% of the RDA of vitamin A, which is great. Plus, they’re sweet.

Nutritional profile:

• 489 UI vitamin A per medium peach,
• 59 calories.

Papaya

The tropical wonder fruit can rightfully be called a superfood. Rich in rare enzymes and a variety of vitamins and minerals, papaya is one of the healthiest fruits you can eat. Thanks to the high amount of vitamin A, it’s also great for your eyes.

Nutritional profile:

• 1444 UI vitamin A per small papaya,
• 59 calories.

Fortified Oatmeal

Fortified oatmeal (yes, those bags you can get in the store), are full of vitamin A and many other nutrients. A cup of cooked fortified oatmeal will provide your body with 30% of the RDA of vitamin A, which is more than enough. Plus, all the fiber in it will do wonders for your digestion.

Nutritional profile:

• 1453 UI vitamin A per cup,
• 159 calories

Carrots

Carrots are a great source of vitamin A, essential for healthy vision and a strong immune system. These crunchy veggies are also low in calories and high in fiber, making them an excellent choice for weight management.

Nutritional profile:

• 16,706 UI vitamin A per medium carrot
• 25 calories

Spinach Popeye’s favorite superfood is packed with nutrients, including vitamin A, iron, and folate. Spinach is also rich in antioxidants, which can help protect your body from free radical damage.

Nutritional profile:

• 9,376 UI vitamin A per cup of cooked spinach
• 41 calories

Apricot

These sweet and tangy fruits are not only delicious but also loaded with vitamin A, fiber, and potassium. Apricots are also a good source of antioxidants, which can help reduce inflammation and protect against chronic diseases.

Nutritional profile:

• 1,261 UI vitamin A per medium apricot
• 17 calories

Cantaloupe

This refreshing melon is an excellent source of vitamin A, as well as vitamin C and potassium. Cantaloupe is also relatively low in calories, making it a great option for those watching their weight.

Nutritional profile:

• 5,413 UI vitamin A per cup of diced cantaloupe
• 54 calories

Mango

Mangoes are a tropical delight that are not only delicious but also highly nutritious. These fruits are rich in vitamin A, vitamin C, and fiber, and they can help support a healthy immune system and digestion.

Nutritional profile:

• 3,624 UI vitamin A per mango
• 135 calories

Broccoli

This cruciferous veggie is a true powerhouse of nutrition, providing a good source of vitamin A, vitamin C, fiber, and antioxidants. Broccoli is also low in calories and can be enjoyed in various ways, such as steamed, roasted, or in salads.

Nutritional profile:

• 567 UI vitamin A per cup of cooked broccoli
• 55 calories

Eggs

While not a traditional source of vitamin A, eggs are an excellent source of this essential nutrient, as well as other important vitamins and minerals. Eggs are also a high-quality source of protein and can be a versatile addition to any diet.

Nutritional profile:

• 540 UI vitamin A per large egg
• 72 calories

Vitamin A’s Link To Eye Health

Vitamin A is an important nutrient that helps keep your eyes healthy and working properly. It has a few key jobs in the eyes:

1. It protects the cornea, which is the clear front part of the eye, from getting infected or damaged. The cornea needs to stay healthy for good vision.
2. It helps the retina work correctly. The retina is the layer at the back of the eye that detects light and sends signals to the brain so you can see. Without enough vitamin A, the retina may not be able to process light properly.

If you don’t get enough vitamin A, it can cause some eye problems like:

• Night blindness (trouble seeing at night or in low light)
• Dry, irritated eyes
• Painful sores or ulcers on the cornea

In very severe cases, not having enough vitamin A can even lead to blindness over time.

To make sure you get enough vitamin A, you should eat a variety of foods from the list above. Again, some of the best sources of Vitamin A include carrots, sweet potatoes, spinach, and liver. You can also consider taking a vitamin A supplement if you aren’t getting enough from your diet.

For example:

MaryRuth’s USDA Organic Vitamin A Liquid Drops | 3 Month Supply | 750mcg per Serving

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Vitamin A and How Much You Need

Vitamin A is a nutrient that dissolves in fat. It’s best to take vitamin A with a meal that contains some fat to help your body absorb it properly.

Adults should not take more than 10,000 IU (3000 mcg) of vitamin A per day. That’s the maximum safe amount. However, the recommended amounts for most adults are lower:

• Men should aim for 900 mcg per day (3,000 IU) [1]
• Women should aim for 700 mcg per day (2,333 IU) [1]

These are the recommended daily amounts of vitamin A for different age groups:

Vitamin A Health Benefits

Vitamin A is well known for the health it bring on eyes. But, there are other well-documented health benefits that most people don’t know about. For example:”

1. Promotes Growth and Development: Vitamin A is crucial for proper growth and development in children. Not getting enough vitamin A can stunt growth and delay development. [2]
2. Boosts Immune Function: Vitamin A helps your body fight off infections by keeping your immune system strong. It allows your body to make enough disease-fighting white blood cells. [3]
3. Maintains Healthy Skin: According to Face Clinic London, getting adequate vitamin A aids in skin cell growth and repair. This vitamin helps prevent dry, scaly, and rough skin conditions. [4]
4. Supports Reproductive Health: According to University of Rochester Medical Center, Vitamin A plays a role in both male and female reproductive health. Sufficient levels are needed for proper fetal development during pregnancy. [5]
5. May Reduce Cancer Risk: Some research suggests that vitamin A, with its antioxidant properties, may help lower the risk of certain cancers, though more studies are needed. [6] [7]

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