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The Best Food Sources for Vitamin A

Vitamin A is an essential nutrient that is vital in ensuring healthy vision and bone growth. Another function of vitamin A is helping regulate the body's immune system by increasing the activity of white blood cells, which help fight infections. Many plant and animal food sources contain vitamin A and can provide you with the amount your body needs.

  1. The Facts

    • Vitamin A found in animal food sources is absorbed into the body in the form of retinol. Vitamin A found in plant food sources is called carotenoid and is converted into retinol in the body. The most common carotenoid found in plant food sources is beta-carotene. The Recommended Dietary Allowances (RDAs) for vitamin A are measured in micrograms (mcg) of Retinol Activity Equivalents (RAE). The RDA for men is 900 mcg RAE, while women should consume 700 mcg RAE.

    Animal Food Products

    • Organ meats such as liver and giblets contain the highest amounts of vitamin A. Three ounces of cooked organ meat contain 1,490 mcg or more of vitamin A. If you are not a fan of organ meats, drink a vitamin A-fortified glass of milk. An 8-ounce glass will provide 134 mcg of the essential nutrient. For a breakfast high in vitamin A, start your day with one large egg, which contains 91 mcg of vitamin A.

    Yellow/Orange Fruits and Vegetables

    • The most well-known plant food source of vitamin A is carrots. Half a cup of raw carrots contains 538 mcg of the nutrient. One medium baked sweet potato is packed with 1,096 mcg of vitamin A. For a vitamin A-filled treat, eat a slice of pumpkin pie. Half a cup of canned pumpkin provides 953 mcg of vitamin A. Snack on a mango or cantaloupe for added vitamin A. One mango offers 79 mcg of the vitamin, while 467 mcg are found in half a medium cantaloupe.

    Green Leafy Vegetables

    • Half a cup of cooked spinach contains 472 mcg of vitamin A. Kale is almost as rich in the vitamin, with 443 mcg per half cup. Collards are packed with 386 mcg of the nutrient. A half cup of cooked broccoli provides 60 mcg of vitamin A.

    Warnings

    • Consuming too much vitamin A can lead to vitamin A toxicity and can cause severe health problems such as liver abnormalities, reduced bone mineral density and central nervous system disorders. Although most cases of vitamin A toxicity are the result of taking excess supplements of the nutrient, it is important to be mindful of the RDAs set forth by the U.S. Department of Agriculture.

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