Vitamin A Rich Foods: 10 Healthy Foods High in Vitamin A

Vitamin A Rich Foods: 10 Healthy Foods High in Vitamin A

Bajaj Finserv Health
February 28, 20236 mins read


Vitamin A is one of the essential nutrients your body must have, so consuming vitamin A rich foods is crucial for your nutrition and survival. Learn about the top vitamin A-rich fruits and vegetables.

Key Takeaways

  • Vitamin A is a fat-soluble vitamin with a number of health benefits
  • This nutrient can help prevent nigh-blindness, dry eyes and skin problems
  • Top vitamin A rich foods include spinach, carrot, cod liver oil, mango, & more

Vitamin A is a fat-soluble vitamin that plays a number of roles in supporting your health. Consuming sufficient vitamin A-rich foods can prevent conditions such as night blindness, dry eyes, skin problems, hair loss, and low immunity [1]. 

Vitamin A deficiency is a crucial reason for blindness in developing countries. On the other hand, people in developed countries usually get sufficient vitamin A from their meals [1]. Read on to learn about top vitamin A-rich foods and why having them is so important.

Why is vitamin important for your body?

Vitamin A is one of the essential nutrients your body needs on a regular basis. It plays significant roles in different processes in our body, such as:

  • Accelerating growth and development
  • Maintaining skin health
  • Supporting the functions of the kidneys, lungs, heart, and other organs
  • Boosting immune function
  • Ensuring the healthy vision
  • Regulating reproductive functions [2]

Here are the recommended dietary allowances (RDAs) of vitamin A for different sets of people:

  • Children and adolescents: 300-600 mcg
  • Females: 700 mcg
  • Males: 900 mcg [3]
Additional Read: Magnesium-Rich Foods BenefitsTop vitamin A Rich Food infographic

Cod Liver Oil

One of the best sources of preformed vitamin A, one tablespoon of cod liver oil provides your body with 4.080 mcg of vitamin A. Apart from this, cod liver oil is a great source of omega-3 fatty acids, which keep inflammation at bay, and guard the health of the heart. It is also a rich source of vitamin D.


Among the top vitamin A rich foods vegetarian options are sufficient, and spinach is one of them. With half a cup of boiled spinach, you get 64% of the daily value (573 mcg) of vitamin A. This also comes with 19% of the daily value for magnesium and 17% of the daily value for iron. In addition, some studies show that spinach can boost cardiac health and reduce blood pressure [4].

Additional Read: Best Zinc Rich Foods


One of the top vitamin A rich vegetables, carrots are loaded with beta carotene, and a large carrot comes with around 29 calories. With half a cup of raw carrots, you get 459 mcg of vitamin A, which is 51% of the daily value. You can have this as a light snack by mixing it with guacamole or hummus. 

Carrot is also filled with dietary fibre, so consuming it can lead to better gut health and protect your body from constipation. Beta carotene can also guard you against age-related muscular degeneration.

Sweet Red Pepper

With a half-cup of raw sweet bell pepper, your body receives 117 mcg of vitamin A. Remember that it makes up for 13% of the daily value. One serving of sweet red pepper is loaded with sufficient folate, vitamin B6, and vitamin C, and around 19 calories. This makes it one of the most crucial vitamin A rich foods to have.

Red peppers are also high in antioxidants such as capsanthin. They are also loaded with quercetin, a compound with antihistamine and inflammatory properties.

Additional Read: Protein Rich Foods for Vegetarian

Sweet potato

Sweet potato is one of the top vitamin A rich foods. One sweet potato contains 156% of the daily value of vitamin A, which is about 1403 mg. Like carrots, sweet potato is also a root vegetable loaded with beta-carotene to protect you from muscular degeneration. Sweet potato also has the following health benefits:

  • It is an excellent source of potassium, vitamin C, and vitamin B6
  • It is low in calories and high in fibre
  • It has a low glycemic index, which helps to regulate the blood glucose levels

Tomato juice

With a three-quarter-cup serving of tomato juice, you get 42 mcg of vitamin A, which covers 5% of the nutrient's daily value. Tomato is also loaded with vitamin C and lycopene, which have antioxidant properties. In addition, tomatoes and tomato juice are also loaded with zeaxanthin and lutein, two compounds that can boost the health of your eyes.


With 112 mcg of vitamin A, a whole, raw mango provides 12% of the daily value of the nutrient. Apart from being one of the top vitamin A rich fruits, mangoes are also loaded with dietary fibre and antioxidants, which can play crucial roles in regulating blood glucose and boosting your gut function.

You can consume this delicious fruit as it is or extract mango juice to have it as a refreshing drink.

Additional Read: Top Vitamin E FoodsVitamin A Rich Foods

Dried Apricot

Do you have a love for sweet treats? Then try dried apricot, one of the sweetest vitamin A rich foods. Ten dried halves of apricots are filled with 63 mcg of vitamin A, which is 7% of its daily value. By consuming dried fruits, your body also gets loads of antioxidants and fibres.

However, if you are diabetic or prediabetic, it is prudent to consume dried apricots in moderation as they are high in sugar and calories.


Broccoli is another must-add to your list of vitamin A rich foods. By consuming a half-cup of this vegetable, you get 60 mcg of vitamin A, which covers 7% of its daily value. 

Broccoli is also a great source of vitamins C and K, and half-cup of a serving contains only 15 calories. While vitamin C is crucial for boosting immune function and reducing inflammation, vitamin K plays a pivotal role in blood clotting and bone metabolism.

This vitamin A rich vegetable also contains a compound called sulforaphane, which may help reduce the risks of cancer.

Additional Read: Low-Calorie Foods for Weight Loss


With 488 mcg or 54% of the daily value of vitamin A, pumpkin is a prudent choice among vitamin A rich foods. Just like other orange vitamin A-rich vegetables, pumpkin is loaded with beta carotene, which converts into vitamin A after entering your body. As a result, the consumption of pumpkin can help prevent muscular degeneration as well as boost your eye health and immunity function.

Note that having plain pumpkin is wiser and healthier than having it as pumpkin pie. It is best to have pumpkin pie in moderation due to its added sugar.

With knowledge regarding the top vitamin A rich foods, you can add them to your different meals to maintain a balanced diet. You can speak to a doctor for the best advice regarding the same. Now you can get a doctor consultation on Bajaj Finserv Health, where you get to choose between in-clinic and video consultations. 

Talk to a general physician or any other health specialist at a convenient time and have all your queries answered in minutes. Add all essential nutrients to your diet in order to prioritize metabolism and maintain your overall well-being!

Vitamin A Rich Foods: 10 Healthy Foods High in Vitamin A banner

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Related Articles

View All

Health Videos

Mobile Frame
Download our app

Download the Bajaj Health App

Stay Up-to-date with Health Trends. Read latest blogs on health and wellness. Know More!

Get the link to download the app

Google PlayApp store