Vitamin A is crucial to the overall good health of our bodies , and is especially important for the maintenance of our eyesight. Similar to B-vitamins , there are actually a variety of A-vitamins that all fall under the “vitamin A” umbrella. Some of these include beta-carotene , retinol , lutein , and zeaxanthin. No matter which form it takes , vitamin A is crucial for healthy skin , hair , and eyes.
The average adult should aim for approximately 5000 IUs (international units) of the vitamin on a daily basis. Below is a list of some of the most vitamin-A rich foods that will help you reach this goal every day.
Vitamin A Rich Foods
Butternut Squash – Not only rich in vitamin C , potassium , and fiber , butternut squash is also extremely rich in vitamin A , particularly in the form of beta-carotene. One cup of butternut squash will provide you with 457% of your daily vitamin A needs (226868 IU).
Sweet Potatoes – One of the single richest sources of vitamin A , one medium-sized sweet potato will cost you just barely 100 calories , but will deliver approximately 438% DV (21909 IU).
Cod Liver Oil – Cod liver oil is rich in omega-3 fatty acids , vitamin D , and , of course , vitamin A. Taken in either liquid or capsule form , one serving of cod liver oil will provide you with about 280% DV , at 14000 IU.
Carrots – Often associated with eye health , carrots are well-known for being rich in vitamin A. One medium-sized carrot can provide you with over 200% DV of your vitamin A needs (10191 IU).
Kale – Kale is quickly rising to the level of “superfood.” Rich in a variety of vitamins , minerals , and nutrients , kale also delivers just over 200% DV of vitamin A (10302 IU) per serving , and will cost you only 34 calories.
Dried Marjoram – Another somewhat surprising member on the list , dried marjoram can easily be added to many dishes , and 100 grams of the herb will provide you with 8068 IU of vitamin A , or about 160% DV.
Peas – Another vegetable ringing in at just over 100% DV , one ½ cup serving of peas deliver 1680 IU of vitamin A (134% DV) , along with a decent amount of vitamins C , K , and B.
Turnip Greens – Many leafy greens are essential for good health , and turnip greens are no exception. One serving (1 cup , chopped) of turnip greens will provide 6373 IU of vitamin A , about 125% DV.
Cantaloupe – If it’s orange , it’s a good bet that it provides you with a significant amount of vitamin A , and cantaloupe is no exception. ⅛ of an average cantaloupe contains 5986 IU , or about 120% DV.
Mustard Greens – Cousin to kale and turnip greens , mustard green are also rich in vitamin A and will provide you with 118% of your daily needs per 1-cup serving (5880 IU).
Dandelion Greens – They can be used in salads and smoothies and more , and provide over 100% of your daily vitamin A needs (5589 IU , 112%).
Dried Apricots – They make for an excellent snack and will provide just under 100% DV of vitamin A at 4685 IU in 1 cup (94% DV).
Red Bell Peppers – One medium red bell pepper will provide you with 75% DV (3726 IU) of vitamin A , and will cost you under 40 calories.
Paprika – A nice surprise on the list , paprika is a seasoning that can pack a surprising punch when it comes to vitamin A. One tablespoon of paprika can deliver just under 70% DV with 3884 IU of vitamin A (69%DV).
Spinach – Another leafy green vegetable on the list , spinach is rich in vitamins C , K , and A , as well as iron , manganese and calcium. One cup of the stuff will provide you with 49% DV.
Papaya – One small papaya provides more than ¼ of your daily needs of vitamin A (29% DV , 1444 IU).
Other Foods
Other good sources of vitamin A include fortified oatmeal , iceberg lettuce , red pepper flakes , mangoes , dried basil , and tomatoes. It is extremely important to make sure your body gets the vitamin A it needs on a daily basis to support the health of your eyes , skin , hair , and immune system. Incorporate as many of these foods as possible , and you should have no problem meeting your vitamin A needs.
Ms. Sasha has a zeal for the natural things in life. As a Certified Herbalist , she has injected pure naturalism into her diet by eating purely organic foods. She manages her website (VoxNature) , loves to garden , and is a mother to one child. 