Top 15 Vitamin A Foods

by John Staughton (BASc, BFA) last updated -

 Likes  Comments

Eating vitamin A foods is an excellent way to boost your overall health and protect against chronic diseases.

Vitamin A is a general term for a number of important water-soluble vitamins, as well as some provitamins, such as beta-carotene. While retinol is the source of vitamin A found in animal tissues, various carotenes can be found in vegetables, fruits, and other food, which can then be converted into retinol within the body.

Having enough vitamin A in your diet is important for immune system health, as well as your vision, skin, and respiratory health. Vitamin A deficiencies are also very dangerous for pregnant mothers, so eating enough vitamin A food is critical no matter who you are!

Best Vitamin A Foods

The best vitamin A foods include carrots, beef liver, kale, winter squash, broccoli, mustard greens, iceberg lettuce, tomatoes, mangoes, grapefruit juice, and turkey liver, among others.

A plate full of vitamin A rich foods

Vitamin A rich foods include carrots, broccoli, spinach, milk and more. Photo Credit: Shutterstock


Eating just one medium-sized carrot gives you more than 40% of your vitamin A for the day, largely in the form of beta-carotene.


1 cup of apricots contains more than 60% of the vitamin A you need.

Beef Liver

100 grams of beef liver delivers more than 1,000% of your daily requirement of vitamin A.


A single cup of spinach has more than 15% of the vitamin A you require each day.


Eating a medium-sized mango delivers about 20% of the vitamin A recommended for each day.


A medium peach has roughly 10% of your retinol requirement.

Sweet Potato

1 cup of sweet potatoes has more than 200% of the vitamin A you need, but it is in the form of provitamin A.


One cup of kale delivers just under 100% of the retinol your body requires.


A cup of broccoli holds just over 10% of the vitamin A you need.

Cod Liver Oil

1 teaspoon of this oil delivers roughly 150% of your vitamin A for the day.


A single tablespoon delivers just over 10% of the retinol you need.


1 large hardboiled egg has about 8% of your vitamin A needs for each day.

Whole Milk

Some whole milk is fortified with vitamin A, but naturally, a cup only holds about 2% of the vitamin A you need.

Mustard Greens

A single cup of these flavorful greens will grant you one-third of the retinol that you should be consuming each day.

Winter Squash

There is more than 125% of your daily requirement for vitamin A in one cup of winter squash. Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

Rate this article
Average rating 2.5 out of 5.0 based on 2 user(s).

Latest Health News:

Study Shows How Musical Training Improves Cognitive Function

We know that music, particularly musical training can improve the functioning of the brain. But the precise reasons behind this are less known. Now a new…

Graphic showing the coronavirus

Study Reveals Why Some People Show Severe COVID Symptoms

COVID-19 shows a wide range of manifestations among those affected. While some show severe symptoms, many remain asymptomatic. A study carried out by the…

A young man looking out of a window with a subdued expression

COVID-19 Has Increased Levels Of Anxiety & Stress In University Students

An online psychological test of university students in Italy during the COVID-19 outbreak revealed that all of them were in the clinical range for stress and…