Vitamin A is one of the most important nutrients for our health. It is especially important for our eyes and it can relieve dryness, night blindness and inflammation while also boosting your vision.
Doctors recommend at least 5000 UI of vitamin A daily. In general, you will benefit more from dietary sources instead of going for supplements – here are the 26 richest foods in vitamin A:
Tomatoes are low on calories but abundant in numerous important nutrient including vitamin A. A medium-sized tomato will provide you with 20% of the recommended daily allowance of the vitamin, as well as a big portion of lycopene and vitamin B.
Only a single wedge of cantaloupe is enough to get you 120% of the RDA of vitamin A, making the fruit one of the best sources of this important nutrient. Cantaloupe has 5986 IU of vitamin A per 100 gr. and only 23 calories.
- Beef liver
Beef liver is an excellent source of vitamin A and C and great for treatment of anemia. A serving size of 100 gr. has 16898 IU of vitamin A and 135 calories.
- Iceberg lettuce
A cup of shredded iceberg lettuce has only 10 calories and 361 IU of vitamin A, which is 7% of the RDA of the vitamin.
Peaches are rich in vitamin A and minerals such as phosphorus, magnesium, calcium and iron. One medium-sized peach has 69 calories and 489 IU of vitamin A.
- Sweet potatoes
This tasty vegetable contains 103 calories and has 21909 IU of vitamin A, which is 438% of the RDA of the vitamin.
- Red bell peppers
Red bell peppers are tasty and can be added to any meal, and are also a rich source of vitamins A and C as well as lycopene. A tablespoon of the peppers has 14000 IU of vitamin A and 273 calories.
- Cod liver oil
This oil can be found in capsule or liquid form and is a great source of vitamin A and fatty acids. A tablespoon of it has 126 calories and 14000 IU of vitamin A, which accounts for 280% of the RDA of the vitamin.
- Turkey liver
100 gr. of turkey liver contains a whopping 75333 IU of the vitamin and 273 calories as well.
A cup of sliced mangoes has 107 calories and 1785 IU of vitamin A, which is 36% of the RDA of the nutrient.
Spinach is a green leafy vegetable rich in calcium, manganese and iron as well as a high amount of vitamin A. A cup of spinach has 6373 IU of vitamin A which is nearly half of the RDA and only 18 calories.
- Turnip greens
Turnips are incredibly rich in vitamin A – a cup of chopped turnip greens has 1453 IU of vitamin A and 159 calories.
- Fortified oatmeal
Most fortified grains are enriched with vitamin A – a cup of this type of oatmeal has 159 calories and 1453 IU of vitamin A, which accounts for 29% of the RDA.
- Skim milk
Skim milk is rich in many essential nutrients including vitamin A. A cup of milk has 395 IU of vitamin A and 146 calories.
A medium-sized carrot has 25 calories and 10191 IU of vitamin A, which is 204% of the RDA.
- Butternut squash
Butternut squash is rich in vitamin A and other nutrients such as beta carotene which is converted to vitamin A in the body. A cup of butternut squash contains 22868 IU of vitamin A (457% of the RDA) and only 82 calories.
- Dried basil
100 gr. of dried basil has 251 calories and 744 IU of vitamin A.
A tablespoon of powdered paprika has 20 calories and 3448 IU of vitamin A, which is nearly 70% of the RDA of the nutrient.
- Dandelion greens
A cup of dandelion greens contains 112% of the RDA of vitamin A (5589 IU) and only 25 calories.
Kale is a rich source of vitamin A – a cup has 10320 IU of vitamin A (206% of the RDA) and only 34 calories.
- Red pepper
A tablespoon of red peppers provides 42% of the RDA of vitamin A (2081 IU) and has only 16 calories.
½ a cup of peas has 62 calories and 1680 IU of vitamin A, which is 134% of the RDA of the vitamin.
- Mustard greens
A cup of chopped mustard greens has 15 calories and 5880 IU of vitamin A.
- Dried apricots
Dried apricots are an excellent source of vitamin A and will provide your body with plenty of energy and antioxidants. A cup of apricots cut in half has 313 calories, and 4685 IU of vitamin A.
- Dried marjoram
100 gr. of dried marjoram has 271 calories and 8068 IU of vitamin A, which is 161% of the RDA of the nutrient.
A small papaya can provide 30% of the RDA of vitamin A (1444 IU) and has only 59 calories.