Foods High in Vitamin A (With Benefits)


In this article, we will discuss the list of foods high in Vitamin A. Vitamin A is one of the most essential Vitamins required by our body. Vitamin A is essential for numerous functions and processes in the body. Vitamin A is mainly a fat soluble Vitamin, and hence, needs to be eaten with fat in order to have proper absorption. This nutrient plays an important role in growth, healthy vision, reproduction, bone development, immune function, and healthy epithelial tissues. According to numerous studies, a higher dietary intake of Vitamin A minimizes the risk of breast cancer among pre-menopausal women with a positive family history of breast cancer. In another study, it was found that intake of Vitamin A lowers the risk of cataracts.

Effects of Not Getting Sufficient Amount of Vitamin A:

Globally, about half a million malnourished kids get blind every year because of lack of Vitamin A. In the U.S., deficiency is mainly found in those people who are eating a severely restricted and unhealthy diet or consuming a lot of alcohol. Alcohol triggers the breakdown of retinol through enzymatic activity and hamper the conversion of carotenoids to retinol. There for heavy alcohol drinkers (2+ drinks daily) are suggested to take a multiple Vitamin which includes preformed Vitamin A as retinyl palmitate or retinyl acetate.

Effects of Consuming Excess of Vitamin A:

As we know too much of anything is harmful (whether it is good or bad). Same is the case with too much consumption of Vitamin A. The primary risks of consuming too much Vitamin A are central nervous system disorders, liver abnormalities, birth defects, and lower bone mineral density which might increase the chances of osteoporosis. Since the American diet has many fortified foods, the connection between Vitamin A and decreased bone density has become a greater and serious concern.

The present daily value of Vitamin A is 5000 international units (IU). Some of the foods high in Vitamin A and benefits of Vitamin A are listed below. Include them in your diet for a healthy body and mind.

Benefits of Vitamin A:

  • Protects eye health
  • Supports your immunity
  • Helps prevent cancer
  • Promotes skin health and cell growth.
  • Fights inflammation
  • Acts as an Antioxidant
  • Maintains white blood cells.
  • Essential for maintainance of Bones, teeth, soft tissue, etc.

List of Foods High in Vitamin A

1.) Paprika as a Rich Source of Vitamin A

Paprika is mainly used in South American,Spanish, and Indian cuisine. But doesn’t matter where you’re from and what type of food you like, you can enjoy many health benefits of this blazing red spice by including it into your preferred meals. One tbsp of paprika contains 69% of the suggested daily amount of Vitamin A. Apart from Vitamin A, paprika is also an excellent source of Potassium, Vitamin C and Calcium.

  • 1 tablespoon of paprika has 3448 IU of Vitamin A (69% DV) with 20 calories.

Foods High in Vitamin A

2.) Kale as Rich Source of Vitamin A

Kale is much more than just a regular garnish ingredient. Kale is one of the appetizing and nutrient-rich vegetables, which definitely deserve a place in your meal. Kale can create wonders for your health, including helping you meet and double the amount of Vitamin A that is required for the day. A one cup serving of kale contains around 200% of what the average person requires.

  • 1 cup of kale contains 10302 IU of Vitamin A (206% DV) with just 34 calories.

3.) Red Bell Peppers Rich Source of Vitamin A

Red bell peppers are as resourceful as they are full of flavor. Most of the people consume them plain or dressed with veggie dip. You can also include them in pasta dishes, salads and scrambled eggs. Doesn’t matter how you consume them, you’ll have all the health benefits they provide to your body. Red bell peppers are known to be high in antioxidants including Vitamin C, lycopene, and Vitamin A.

  • 1 medium serving of red bell peppers include 3726 IU of Vitamin A (75% DV) with 37 calories.

4.) Carrots as one of the Foods High in Vitamin A

Carrots are among the best sources of Vitamin A. Consuming a lot of carrots can help improve your eyesight naturally. One medium carrot has over 200% of the average person’s daily requirement of Vitamin A. Carrots are also an excellent source of Vitamins B, C, and K. It also has a good amount of Fiber and Magnesium in it.

  • 1 medium carrots has 10191 IU of Vitamin A (204% DV) with 25 calories.

5.) Sweet Potato as a Rich Source of Vitamin A

Sweet potatoes can be enjoyed as a healthy snack, especially at the time of winters. This vegetable is a rich source of vitamin A. A single sweet potato is sufficient to meet your daily requirement of Vitamin A intake. It contains beta-carotene, which helps in protecting you from free radical damage.

  • 1  medium size sweet potato contains 21909 IU of Vitamin A (438% DV) with 103 calories.

6.) Spinach as Rich Source of Vitamin A

Include spinach in your diet each day to fulfill the requirement of Vitamin A. Spinach is an excellent boost to many aspects of your health. In particular, you can be sure of Vitamin A requirement by enjoying a one-cup serving of spinach daily. Spinach contains 49% of the daily recommended value of Vitamin A. Spinach also fills your body with Vitamin C and K, Manganese, Calcium, and Iron.

  • 1 cup of spinach has 2464 IU of Vitamin A (49% DV) with just 8 calories.

7.) Tomatoes as one of the Foods High in Vitamin A

From a botanical point of view, tomatoes are a fruit. Although most of the people consider them to be a vegetable. Consider them fruit, vegetable or anything, you should include them in your diet. This is because, they’re low in calories and high in numerous Minerals and Vitamins. Just a medium tomato can provide you with 20% of your daily need of Vitamin A. They’re also a rich source of Vitamin C and lycopene.

  • 1 medium of tomato contains 1025 IU of Vitamin A (20% DV) with 22 calories.

8.) Dandelion Greens as a Rich Source of Vitamin A

Whenever you plan on making a healthy salad or smoothie, make sure you add some dandelion greens into the mix. Dandelion greens contains a high amount of Iodine, calcium and Vitamin A. They are also loaded with antioxidants, and are quite low in calories. Just a cup of these greens contain over 100% of the daily recommended value of Vitamin A.

  • 1 cup of dandelion greens has 5589 IU of Vitamin A (112% DV) with just 25 calories.

9.) Papaya as one of the Foods High in Vitamin A Content

The tropical papaya fruit is as an excellent source of several Minerals, Vitamins, Enzymes, and Antioxidants. In particular, papaya is a rich source of Vitamin A. One small papaya can provide 29% of the daily required value of Vitamin A. You can eat it raw (after removing the skin, seeds, and leaves). You can also use it as an ingredient in fruit salads and smoothies.

  • 1 small papaya contains 1444 IU of Vitamin A (29% DV) with 59 calories.

10.) Whole Milk is Rich in Vitamin A Content

Many people prefer whole milk over skim milk for being loaded with nutrients and for rich taste. One cup of whole milk is rich in Vitamins A and D. Plus, it is an excellent source of Protein, Calcium and Magnesium. However, it is also rich in fat, so consume it in moderate amount or switch to skim milk if you are concerned about fat and calories.

  • 1 cup of whole milk have 395 IU of Vitamin A (8% DV) with 146 calories.


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