Vitamin A Rich Foods, Fruits & Vegetables

Vitamin A is an integral micronutrient for the overall well-being of the human body as we are unable to produce it on our own. Therefore, individuals should obtain it through their diet. For this, one must be aware of the various vitamin A rich foods, fruits, and vegetables to gain an adequate amount of this essential nutrient.

If you are looking for this list, you have landed on the best page on the internet! Scroll below to know more.

The essential nutrient vitamin A is found in a number of food items. Listed below are some of the top vitamin A rich foods in India:

1. Beef Liver

Animal livers fall under the richest sources of vitamin A because they store vitamin A in the liver just as humans do. Additionally, it also includes other nutrients like vitamin B12, vitamin B2, folate, choline, iron and copper.

2. Cod Liver Oil

With one tablespoon of cod liver oil offering about 4080 mcg of the nutrient, it is considered an excellent source of preformed vitamin A.

3. Black-Eyed Peas

Every cup of boiled black-eyed peas consists of 66 mcg of vitamin A. Along with vitamin A, they are a rich source of fibre, iron and plant-based protein.

4. Pumpkin Pie

Another food rich in vitamin A, pumpkin pie, contains about 488 mcg vitamin A in one serving. Pumpkins contain high amounts of beta-carotene like other orange vegetables. According to research, consumption of these items help prevent common eye issues, thereby preserving vision.

5. Tomato Juice

Rich in vitamin A, tomato juice is also beneficial to eye health, like pumpkins.

6. Herring

Apart from being a great source of vitamin A, herring proves to be an excellent option for those willing to raise their intake of omega-3 for brain and heart health.

7. Lamb Liver

100 grams of lamb liver contains about 7491 mcg of vitamin A.

8. Liver Sausage

An individual can acquire around 8300 mcg of vitamin A by consuming liver sausage.

9. Salmon

149 mcg of vitamin A is present in 100 grams of salmon.

10. Butter

100 grams of butter contains about 684 mcg of vitamin A.

11. Hard-Boiled Egg

1 large egg consists of 74 mcg of vitamin A.

12. Milk

Along with calcium, milk is a rich source of vitamin A.

13. King Mackerel

100 grams of king mackerel provides around 252 mcg of vitamin A.

14. Bluefin Tuna

757 mcg of vitamin A can be found in 100 grams of Bluefin tuna.

15. Goat Cheese

100 grams of goat cheese provides 407 mcg of vitamin A.

16. Trout

100 mcg of vitamin A can be found in 100 grams of trout.

17. Cream Cheese

100 grams of cream cheese offers around 308 mcg of vitamin A.

18. Caviar

271 mcg of vitamin A can be found in 100 grams of caviar.

19. Roquefort Cheese

100 grams of Roquefort cheese provides 294 mcg of vitamin A.

20. Blue Cheese

198 mcg of vitamin A is found in 100 grams of blue cheese.

Vegetables are healthy sources of vitamin A. Below mentioned are some vitamin A rich vegetables. However, the actual content of vitamin A might vary as compared to that indicated here.

1. Sweet Potato

The vitamin A present in a sweet potato is in the form of beta-carotene, which is known to provide protection against AMD. If an entire sweet potato is baked to its skin, it will provide about 1403 mcg of vitamin A.

2. Broccoli

Broccoli is another vitamin A rich vegetable. Half a cup of this cruciferous vegetable provides 60 mcg of vitamin A.

3. Carrots

Carrots are a rich source of beta-carotene. About 459 mcg of vitamin A is present in a half cup of raw carrots.

4. Spinach

Every half a cup of boiled spinach consists of 573 mcg of vitamin A, and there is a wealth of nutrients present in this leafy green vegetable along with this.

5. Winter Squash (Cooked)

100 grams of cooked winter squash contains about 558 mcg of vitamin A.

6. Kale (Cooked)

681 mcg of vitamin A is present in 100 grams of cooked kale.

7. Turnip Greens (Cooked)

100 grams of turnip greens provide 381 mcg of vitamin A.

8. Parsley

Parsley provides an abundant source of nutrients like vitamin A.

9. Sweet Red Pepper

Half a cup of raw sweet red bell pepper offers 117 mcg of vitamin A.

10. Romaine Lettuce (Raw)

100 grams of raw romaine lettuce provides 436 mcg of vitamin A.

11. Collards (Cooked)

380 mcg of vitamin A is present in 100 grams of cooked collards.

12. Swiss Chard (Raw)

100 grams of raw Swiss chard provides 306 mcg of vitamin A.

13. Pumpkin

Around 170% of an individual’s daily requirement of vitamin A can be fulfilled by consuming 100 grams of pumpkin.

14. Tomato

Along with vitamin A, tomatoes are rich in antioxidants and are known to control the growth of cancerous cells, especially stomach, colorectal and prostate cancer.

15. Peas

A single serving of 70 grams of peas offers more vitamins that the body requires on a daily basis. Besides vitamin A, it is rich in vitamin B, C and K.

If you were wondering as to which fruits have vitamin A, then this is the section for you!

The amount of provitamin A present in vegetables is usually much more abundant as compared to that in fruits. Nevertheless, there are some vitamin A rich fruits like:

1. Mango

An entire raw mango consists of approximately 112 mcg of vitamin A.

2. Cantaloupe

Half a cup of cantaloupe provides 135 mcg of vitamin A.

3. Dried Apricots

Ten dried halves of apricots contain about 63 mcg of vitamin A.

4. Red or Pink Grapefruit

A medium-sized grapefruit contains about 143 mcg of vitamin A.

5. Watermelon

28 mcg of vitamin A is present in 100 grams of watermelon.

6. Papaya

100 grams of papaya contains about 96 mcg of vitamin A.

7. Guava

31 mcg of vitamin A is present in 100 grams of guava.

8. Goji Berries

Having half a cup of dried goji berries would provide you with around 26,822 IU of vitamin A.

9. Tangerine

A medium-sized tangerine would provide about 30 mcg of vitamin A.

10. Nectarine

There is about 24 mcg of vitamin A in a medium-sized nectarine.

11. Passion Fruit

Having a medium-sized passion fruit would provide you with about 12 mcg of vitamin A.

12. Peach

One peach can provide about 10% of the amount of vitamin A required daily by an individual.

The fat-soluble nutrient vitamin A proves to be highly crucial for the human body. It is available in two different forms, namely provitamin A and preformed vitamin A. This vitamin is found in both plant and animal food sources.

Preformed vitamin A can be referred to as the active form of the vitamin, which the body can make use of as it is. This form of vitamin A is found in animal products like dairy, meat, chicken, fish, etc.

Provitamin A carotenoids such as alpha-carotene, beta-cryptoxanthin and beta-carotene are the inactive vitamin forms found in plants. These are converted to the active vitamin form in the body like beta-carotene gets converted to retinol, an active form of vitamin A, in the small intestine.

Illustrated below are some of the major health benefits of this vitamin:

Provides Protection to the Eyes from Night Blindness and Decline Related to Age

Vitamin A is vital when it comes to the preservation of eyesight. It is required to convert light falling on one’s eyes to an electrical signal that can be sent to the brain.

Night blindness, also known as nyctalopia, is one of the early symptoms of deficiency of this vitamin. It affects vitamin A deficient individuals as this vitamin forms a major component of the pigment Rhodopsin.

This pigment is highly sensitive to light and is found in the retina of one’s eyes. Individuals affected with this condition are able to visualise objects normally during the day, but face difficulty in darkness as the eyes find it difficult picking up light at low levels.

Besides preventing night blindness, consuming enough beta-carotene might prove to be helpful in slowing down the decline in eyesight experienced by people as they get older.

AMD or age-related macular degeneration forms a leading reason for blindness in the developed world nowadays. The age-related eye disease study determined that administering an antioxidant supplement that includes beta-carotene to individuals with more than 50 years of age caused a 25% reduction in the risk of developing advanced macular degeneration.

However, there have been reviews that found that supplements of beta-carotene alone won’t be able to delay or prevent eyesight declination caused by AMD.

Supports the Immune System

Vitamin A helps maintain the natural defences of a body. It is also involved in the functioning and production of white blood cells that help capture and clear pathogens and bacteria from the bloodstream.

This indicates that being deficient in this vitamin would increase an individual’s susceptibility to infections and will also cause a delay in recovering when one falls sick.

It has been found that a correction of the deficiency of this vitamin in children has shown a lowering in the risk of death in countries where individuals commonly suffer from malaria and measles.

Might Protect against Certain Cancers

Owing to the antioxidant properties, fruits and vegetables rich in carotenoids might provide protection against some specific types of cancer. It was found in a study that more than 10,000 smokers having the highest beta-cryptoxanthin and alpha-carotene levels had a 61% and 46% low risk of death due to lung cancer, respectively. This was compared to non-smokers having the lowest intake of nutrients.

In addition to this, test-tube studies demonstrated that retinoid might lead to the inhibition of the growth of some specific cancerous cells like that of ovarian, breast and bladder cancer.

Important for Foetal Development and Fertility

Vitamin A, due to its role in the development of egg and sperm, is considered essential for both female and male reproduction. In addition, some other areas where this vitamin proves to be crucial are foetal tissue development and maintenance, placental health, and foetal growth.

Vitamin A is a vital fat-soluble vitamin present in a number of foods and is essential for normal vision, reproduction and the immune system. It is also helpful for kidneys, lungs, heart and other organs to function properly. However, this micronutrient is not produced by the human body. 

Hence, individuals must obtain it from their diet. There are a number of vitamin A rich foods, including vegetables and fruits, which would help an individual gain an adequate amount of vitamin. 

Vitamin A provides protection to the eyes from night blindness and decline related to age. It is necessary to convert light falling on one’s eyes to an electrical signal that can be sent to the brain. 

Vitamin A helps to maintain a body’s natural defences. The white blood cells in the body help to capture and clear pathogens and bacteria from the bloodstream. This vitamin is involved in the functioning and production of these cells, thereby indicating that being deficient in this vitamin would increase an individual’s susceptibility to infections and will make it difficult to recover from sickness.

Due to the antioxidant properties, fruits and vegetables rich in carotenoids might provide protection against some specific type of cancer. In addition to this, as per test tube studies, retinoid might result in the inhibition of the growth of some specific cancerous cells like that of ovarian, breast and bladder cancer.

This vitamin is important for foetal and maternal health and for those individuals trying to conceive. Due to their role in the development of egg and sperm, vitamin A is considered essential for both female and male reproduction. 

Now coming into the top vitamin A rich foods, one can opt to have the following:

• Beef liver
• Cod liver oil
• Black-eyed peas
• Pumpkin pie
• Tomato juice
• Herring
• Lamb’s liver
• Liver sausage
• Butter
• Salmon
• Milk
• Hard-boiled egg
• King mackerel
• Bluefin tuna
• Goat cheese
• Trout
• Cream cheese
• Caviar
• Roquefort cheese
• Blue cheese

If you are looking for vitamin A vegetables, consider having the following to get a good amount of this vital vitamin:

• Sweet potato
• Broccoli
• Carrots
• Spinach
• Winter squash (cooked)
• Kale (cooked)
• Turnip greens (cooked)
• Parsley
• Sweet red pepper
• Romaine lettuce (raw)
• Collards (cooked)
• Swiss chard (raw)
• Peas
• Tomato
• Pumpkin

When it comes to the fruits that contain vitamin A, mango, papaya, guava, watermelon, cantaloupe, goji berries, tangerine, nectarine, peach, passion fruit, dried apricots, and red/pink grapefruit are some healthy options.

Vitamin A is a vital fat-soluble vitamin necessary for a number of body functions. To acquire the recommended daily intake, one must consume the best vitamin A rich foods. Nevertheless, one must keep in mind that there might be negative impacts on the body because of excessively high and low levels of this micronutrient.