Food sources Green leafy vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkins and other winter squash, summer squash), tomatoes, red pepper, melon, mango, beef liver, fish oils, milk, eggs. Animal products such as meat, fish, dairy and eggs are good sources of vitamin A. Many fruits and vegetables are also rich in provitamin A and can help you meet your needs. Vitamin A must come from the diet, since the body does not produce it.
Good sources include beef liver, cod liver oil, herring, sweet potato, carrots, and many other fruits and vegetables. A 3-ounce (oz) serving of pan-fried beef liver contains 6,582 micrograms (mcg) of vitamin A, equivalent to 731% of the daily value (DV). Fish livers are also excellent sources of preformed vitamin A, with 1 tablespoon of cod liver oil providing 4,080 mcg. This and other fish oils are among the richest sources of omega-3 fatty acids, which help fight inflammation and protect the heart.
Research also suggests that they may treat or prevent depression. Cod liver oil is also an excellent source of vitamin D, as 1 tablespoon contains 170% of the recommended daily intake. A whole sweet potato, cooked with its skin, provides 1,403 mcg of vitamin A, which is 156% of the daily value. For a healthy meal, try eating sweet potatoes baked with skin on top of a salad and a protein source, such as salmon or tofu.
Carrots are rich in beta-carotene. Half a cup of raw carrots contains 459 mcg of vitamin A and 51% of the daily dose. A large carrot contains about 29 calories. This makes for a light and healthy snack, especially when eaten with hummus or guacamole.
Carrots are also rich in dietary fiber, which can help prevent constipation and promote better intestinal health. Beans are an excellent source of plant-based protein and are also high in fiber. Each cup of boiled black peas contains 66 mcg of vitamin A and 7% of the daily dose. Black-eyed peas are also a good source of iron.
Other research has shown that eating beans may reduce the risk of type 2 diabetes. Black-eyed peas are a versatile ingredient. Use them in salads, soups and stews. Like other green leafy vegetables, spinach contains a large amount of nutrients.
Each half cup of boiled spinach provides 573 mcg of vitamin A, which is 64% of the daily dose. This portion also provides 17% of the DV for iron and 19% of the DV for magnesium. Magnesium plays a role in more than 300 processes in the human body. Some research indicates that spinach may lower blood pressure and improve heart health.
Sauteed spinach is a tasty side dish, and spinach also works well in pasta dishes and soups. Half a cup of broccoli contains just 15 calories and is also an excellent source of vitamin C and vitamin K. People can roast, steam or fry broccoli, enjoy it in soups, or add it to salads. Half a cup of raw sweet red pepper provides 117 mcg of vitamin A, which is 13% of the daily value.
This serving only contains about 19 calories and is rich in vitamin C, vitamin B6 and folic acid. A whole, raw mango contains 112 mcg of vitamin A, or 12% of the daily dose. Half a cup of this summer melon provides 135 mcg of vitamin A, which is 15% of the daily value. Ten halves of dried apricot contain 63 mcg of vitamin A, which is 7% of the daily dose.
Dried fruits are also rich in fiber and antioxidants. Pumpkin pie is another vitamin A-rich treat, as one piece contains 488 mcg or 54% of the daily dose. This is because, like other orange-colored vegetables, squash is rich in beta-carotene. A three-quarter cup serving of tomato juice contains 42 mcg of vitamin A, which is 5% of the daily value.
As a fatty fish, herring is an excellent choice for those who want to increase their omega-3 intake for heart and brain health. In fact, the American Heart Association (AHA) recommends eating 2 servings of fatty fish per week. Dark green leafy vegetables, such as amaranth (red or green), spinach and chard. Beta-carotene is the most common form of provitamin A found in fruits and vegetables, and it also acts as an antioxidant to protect cells from damage caused by free radicals.
Provitamin A is abundant in agricultural products, especially red, orange and yellow fruits and vegetables, along with dark green leafy vegetables. Read on to learn about the food sources richest in vitamin A. Vitamin A is also essential for low-light vision, for maintaining a healthy immune system, for growth and development, and for reproduction. Fortunately, foods rich in vitamin A are often easy to obtain and most are an excellent addition to a healthy diet.