If you are an ardent reader, you would notice we have been posting about vitamin A and not some other micronutrients, the good news is we would soon be ending it.
These are foods that are highly rich in Vitamin A.
Vitamin A is an essential vitamin required for vision, genetranscription, boosting immune function , and great skin health. A deficiency in 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). Below is a list high vitamin A foods, click here for high vitamin A
foods by nutrient density , and here for an extended list of vitamin A rich foods.
#1: Sweet Potato! (Cooked)
Vitamin A in 100g
Per cup (200g)
Per medium potato (114g)
19218IU (384% DV)
38436IU (769% DV)
21909IU (438% DV)
Other Types of Sweet Potato High in Vitamin A
(%DV per cup): Frozen Sweet Potato, cooked,
cubed (578%), Canned Sweet Potato (444%), and Raw Sweet Potato, cubed (377%).
#2: Carrots (Cooked)
Vitamin A in 100g
Per cup, sliced (156g)
Per carrot (46g)
17033IU (341% DV)
26572IU (532% DV)
7835IU (157% DV)
Other Types of Carrot High in Vitamin A (%DVper cup): Frozen Carrots, cooked, cubed (494%), and Raw Carrots, sliced (408%).
#3: Dark Leafy Greens (Kale, Cooked)
Vitamin A in 100g
Per cup, chopped (130g)
13621IU (272% DV)
17707IU (354% DV)
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%),
Collards (289%), Dandelion Greens (305%),
Beet Greens & Turnip Greens (220%), Swiss Chard (214%), and Pak Choi (144%).
#4: Squash (Butternut, Cooked)
Vitamin A in 100g
Per cup, cubes (205g)
Per 1/2 cup, cubes (53g)
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.
#5: Cos or Romaine Lettuce
Vitamin A in 100g
Per cup, shredded (47g)
Per head (626g)
8710IU (174% DV)
4094IU (82% DV)
54525IU (1090% DV)
Other Types of Lettuce High in Vitamin A (%DV per cup, shredded): Green Leaf (53%), Red
Leaf (42%), Butterhead (36%), and Chicory (33%).
#6: Dried Apricots
Vitamin A in 100g
Per cup (119g)
Per 1/2 cup (60g)
12669IU (253% DV)
15076IU (302% DV)
7538IU (151% DV)
Other Dried Fruit High in Vitamin A (%DV per 1/2 cup): Prunes (24%), and Dried Peaches
(17%).
#7:Cantaloupe Melon
Vitamin A in 100g
Per cup, cubes (160g)
Per medium wedge (69g)
3382IU (68% DV)
5411IU (108% DV)
2334IU (47% DV)
A medium wedge of cantaloupe melon contains 23 calories and 0.1g fat.
#8: Sweet Red Peppers
Vitamin A in 100g
1 cup chopped (149g)
1 large pepper (164g)
3131IU (63% DV)
4665IU (93% DV)
5135IU (103% DV)
Other Peppers Providing Vitamin A (%DV per large pepper): Sweet Green Peppers (12%), and Sweet Yellow Peppers (7%).
#9: Tuna Fish (Bluefin, Cooked)
Vitamin A in 100g
Per 3oz (85g)
Per ounce (28g)
2520IU (50% DV)
2142IU (43% DV)
714IU (14% DV)
Other Fish and Seafood High in Vitamin A (% DV per 3oz, cooked): Sturgeon (15%), Mackerel (14%), and Oysters (8%).
#10: Tropical Fruit (Mango)
Vitamin A in 100g
Per cup, pieces (165g)
Per mango (336g)
1082IU (22% DV)
1785IU (36% DV)
3636IU (73% DV)
Other Tropical Fruit High in Vitamin A (%DV per fruit): Papaya, small (30%).
Vitamin A makes sense...
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