Foods That Are High In Vitamin A

Vitamin A is needed for normal vision, cell growth, immune system function, and reproduction. Women need about 700 micrograms a day and men need about 900 micrograms, according to the Institute of Medicine.

You are better off if you get this essential vitamin from foods you eat instead of taking vitamin A supplement.

Here Are Some Of The Common Foods That Are Rich In Vitamin A

Cooked Spinach

Spinach is high in vitamin A and K and in minerals which includes magnesium and calcium. It is low in calories, thereby making it a very healthy side dish. A cup of cooked spinach contains 943 micrograms of vitamin A.

Sweet Potatoes

Sweet potatoes are high in so many nutrients and so delicious. One medium sweet potato has about 900 micrograms of vitamin A, as well as lots of vitamin C, potassium, fiber, and iron.

Red Bell Peppers

Red bell peppers, also known as sweet bell peppers, are flavorful and nutritious. One pepper has 187 micrograms of vitamin A, only 37 calories and more than a day’s worth of vitamin C. They lend a beautiful red color to salads and side dishes.

Butternut Squash

Butternut squash is high in vitamin A, C, calcium, and potassium. It doesn’t have too many calories as one cup of it only has 82 calories.


A mango has 181 micrograms of vitamin A, a healthy dose of vitamin K, and more than a day’s worth of vitamin C. Mangos can also be used as a smoothie ingredient.


A single medium-sized carrot has 509 micrograms of vitamin A. It is rich in vitamin K, potassium, and calcium.


Cantaloupe is perfect in summer fruit salads or all by itself. It is high in vitamin A and C as well a good source of magnesium and potassium. A cup of cantaloupe cubes has 270 micrograms of vitamin A.

Cooked Broccoli

Broccoli is another one of those foods that are loaded with so many fiber, vitamins, and minerals. A cup of cooked and chopped broccoli has about 54 calories and 120 micrograms vitamin A.

Black Eyed Peas

A cup of black-eyed peas has about 60 micrograms. Aside from this, it also has 160 calories, lots of protein, fiber, and a fair amount of vitamin K. Even if you’re not a vegetarian, legumes are a healthy alternative to red meat.


Apricots are low in calories but are high in vitamin A and potassium. One cup of apricot slices has over 3 grams of fiber, 158 micrograms vitamin A, and 79 calories. An apricot can be consumed with a handful of nuts or makes a good snack all by itself.