Top 10 Foods High in Vitamin A + Printable One Page Sheet
Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency of 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. Overconsumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.
Vitamin A is a fat-soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits. The current daily value for Vitamin A is 5000 international units (IU).
Other Dark Leafy Greens High in Vitamin A (%DV per cup, cooked): Frozen Spinach (458%), Frozen Collards (391%), Frozen Kale (382%), Frozen Turnip Greens (353%), Spinach (377%), Dandelion Greens (305%), Collards (289%), Beet Greens & Turnip Greens (220%), Swiss Chard (214%), and Pak Choi (144%). Click to see complete nutrition facts.
#4: Squash (Butternut, Cooked)
Vitamin A in 100g
Per cup, cubes (205g)
Per 1/2 cup, cubes (103g)
11155IU (223% DV)
22868IU (457% DV)
11434IU (229% DV)
Other Squash High in Vitamin A (%DV per cup, cooked): Hubbard, cubed (275%), Pumpkin, mashed (282%), and an average of All Varieties Of Winter Squash, cubed (214%). Click to see complete nutrition facts.
Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface liningsof 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. VitaminA supplements have been shown to increase risk of cancer.11-13
High Risk Groups for a Vitamin A Deficiency
Alcoholics - Excessive consumption of alcohol can deplete levels of vitamin A in the body, and even moderate consumption can interfere with vitamin A absorption.
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
Cystic Fibrosis - Leads to a pancreatic disorder and improper absorption of fats
Click each heading below for more information from MyFoodData.com
For more foods high in vitamin A use the nutrient ranking tool. *Amount of vitamin A may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin A from each individual product.
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