Eight Delicious Ways to Get Your Vitamin A

Vitamin A is an essential antioxidant that benefits several areas of health. As a fat-soluble vitamin, it remains in your tissues longer once absorbed. It is renowned for supporting the health of your immune system, brain, bones, skin, and eyes, as well as overall wellness.1

The recommended daily allowance (RDA) for vitamin A is 3,000 IU for men and 2,300 IU for women. Pregnant women should aim for 2,600 IU, while lactating women should get 4,300 IU daily.2 It is important to consult with your healthcare practitioner to ensure you are getting enough vitamin A.

Vitamin A is derived from retinoids and carotenoids. Retinoids can be sourced from animal products such as kidney, liver, eggs, and dairy, while carotenoids are obtained from plant sources like fruits and vegetables.3

While some individuals may need supplements to meet the RDA for certain vitamins and minerals (such as vitamin D due to limited sunlight exposure in some regions), the RDA for vitamin A can generally be achieved by consuming a healthy diet that includes a colorful variety of fruits and vegetables. Below is our list of delicious foods rich in vitamin A:

Top Foods Rich in Vitamin A

1. Sweet potato, medium: 28,056 IU
   
   Sweet potatoes top the list with a staggering 28,058 IU of vitamin A in the form of beta carotene. Just one potato provides more than a week's worth of vitamin A. You’ll also get about half of the vitamin C and manganese necessary for daily health.
   
   
2. Beef liver, 3 oz: 22,175 IU
   
   Although not everyone enjoys liver, beef liver offers numerous health benefits. Three ounces provide 22,175 IU of vitamin A, along with substantial amounts of B-12, B-6, and iron.
   
   
3. Spinach, ½ cup frozen: 11,458 IU
   
   If spinach is not your favorite, its nutritional value might change your mind. Just ½ cup of frozen spinach delivers 11,458 IU of vitamin A. It is also rich in vitamins C and K, iron, calcium, and manganese.
   
   
4. Carrots, ½ cup: 9,189 IU
   
   Carrots are famous for supporting vision health, thanks to their carotenoid content. A single serving provides 9,189 IU of vitamin A, and is also a good source of fiber, magnesium, and vitamins C, B, and K.
   
   
5. Cantaloupe, ½ cup: 2,706 IU
   
   Cantaloupe is commonly found in fruit salads and offers 2,706 IU of vitamin A per serving. Try it with cottage cheese for a delicious breakfast or snack.
   
   
6. Red pepper, ½ cup: 2,332 IU
   
   Peppers make a healthy snack that can be enjoyed plain or with a dip. Half a cup provides 2,332 IU of vitamin A and is also rich in vitamin C and lycopene, beneficial for eye health.
   
   
7. Mango, medium: 2,240 IU
   
   Mangoes are a sweet addition to desserts and smoothies. A medium mango provides 2,240 IU of vitamin A, along with other essential nutrients.
   
   
8. Dried apricots, 10 halves: 1,261 IU
   
   Dried apricots are a staple in many trail mixes and also make a great standalone snack that boosts energy. Ten halves offer 1,261 IU of vitamin A.
   
   

Looking for more ideas? Additional sources of vitamin A include milk, eggs, beans, fish, cheese, and other fruits and vegetables. As always, consult your doctor and read food labels to ensure you’re getting adequate amounts of essential vitamins and minerals.

Always serving our customers,

Your friends at BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

________________________________________________________Sources:

1. Six Health Benefits of Vitamin A. Healthline. Read source

2. Vitamin A. Mayo Clinic. Read source

3. Vitamin A. Harvard School of Public Health. Read source

Updated 3/21/22