The powerhouse nutrient is easy to load up on.
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At one point or another, you’ve probably been encouraged to eat carrots for good vision. But did you ever understand why? Here’s the scoop: The root veggie contains vitamin A, a powerhouse nutrient responsible for its eye-boosting powers—but the perks don’t stop there. Vitamin A “plays a crucial role in various bodily functions, including vision, immune system function, reproduction, cellular communication, and the health of organs like the heart, lungs, and kidneys,” explains Joanna Gregg, M.S., R.D., MyFitnessPal consultant. “It is also essential for maintaining healthy skin, mucous membranes, and the integrity of epithelial tissues.”
Meet the Experts: Joanna Gregg, M.S., R.D., MyFitnessPal consultant, Lauren Twigge, M.C.N., R.D.N., L.D., founder of Lauren Twigge Nutrition, Amy Shapiro M.S., R.D., C.D.N., Autumn Ehsaei, M.S., R.D.N., L.D.N., Sydney Greene, R.D. at Middleberg Nutrition, and Jackie Newgent, R.D.N., culinary nutritionist and author of The All-Natural Diabetes Cookbook.
Vitamin A comes in two forms, adds Lauren Twigge, M.C.N., R.D.N., L.D., founder of Lauren Twigge Nutrition: preformed vitamin A or retinoids (which are found in animal products, like meat and dairy) and provitamin A or carotenoids (which are found in red, orange, and yellow-pigmented fruits and vegetables). The carrot advice is making more sense now, huh? Preformed vitamin A is particularly crucial for the functioning of the retina and its ability to help you see in the dark, Gregg explains. Provitamin carotenoids, like beta-carotene found in carrots, are “converted by the body into active forms of vitamin A as needed,” she adds. Carotenoids double as antioxidants, too, which help protect cells from free radical damage.
“Yes, your body requires a daily intake of vitamin A to maintain its various functions and overall health. Vitamin A is an essential nutrient, which means that your body cannot produce it on its own and must obtain it from your diet or supplements,” explains Gregg.
“The recommended daily intake of vitamin A varies depending on factors such as age, sex, and life stage.” The recommended dietary allowance (RDA) for most adult men is 900 micrograms (mcg) and 700 mcg for adult women, according to the National Institutes of Health. The good news is bolstering your meals with these vitamin A-rich foods can help keep your levels up. And vitamin A is also special in that it’s fat-soluble, meaning the body can easily store it.
“With vitamin A being a fat-soluble vitamin, coupled with the fact that it can be found in many different foods, vitamin A deficiency is rare in the United States,” says Twigge . “However, it’s common in other developing countries.” The most common sign of vitamin A deficiency is a condition called xerophthalmia, she adds, which is an eye condition that includes dryness, loss of night vision, and can even lead to permanent blindness if not addressed. “Vitamin A deficiency can also lead to a host of other issues, including respiratory problems like pneumonia and increased risk of infection,” Twigge says.
On the flip side, vitamin A toxicity—or getting too much vitamin A—is also cause for concern. “This causes symptoms such as blurry vision, sensitivity to light, dry skin, among others,” says Gregg. That’s why it’s important to prioritize a balanced diet and consult your doctor before taking any supplements.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
Like nearly all orange veggies, carrots are an A+ source of vitamin A. “[They’re] loaded with beta-carotene and antioxidants,” says Amy Shapiro M.S., R.D., C.D.N. How to eat them: “Carrots are incredibly delicious when roasted and caramelized, and you can put them on a bed of spinach for a double dose of vitamin A,” says Autumn Ehsaei, M.S., R.D.N., L.D.N. Or, nosh on them raw. “I recommend baby carrots with two tablespoons of hummus as a power snack for clients,” says Sydney Greene, R.D. at Middleberg Nutrition.
The sweet potato is another orange vitamin A bomb. These spuds also have vitamins C and B6, potassium, fiber, and niacin, a nutrient used to turn food into energy, says Shapiro. A single large baked sweet potato provides 1730 mcg of vitamin A, nearly double the RDA, says Jackie Newgent, R.D.N., culinary nutritionist, private cooking coach, and author of The All-Natural Diabetes Cookbook. To get the biggest nutritional bang for your buck, Newgent recommends eating the peel, which is packed with fiber.
How to eat them: You can eat sweet potatoes baked with a pat of butter and a sprinkle of brown sugar. Or, blend them into muffin or pancake batter, suggests Ehsaei. You can have them for breakfast, too, says Greene: “Try a roasted sweet potato with one tablespoon of nut butter, coconut yogurt, and hemp hearts—the perfect blend of protein, fat, and complex carbs.”
Along with orange fruits and vegetables, eating dark, leafy greens is an excellent way to increase your vitamin A. “Kale has been touted as a superfood because it is packed with so many nutrients and health benefits,” Samuels says. Chief among those nutrients are vitamins A and K, calcium, and potassium, an electrolyte that aids nerve and muscle functioning. How to eat it: Replace your usual salad greens with kale. Or whip up a kale-based pesto. “Throw a few leaves of kale in a blender with garlic, olive oil, parmesan cheese (another good source of vitamin A), lemon juice, and walnuts or pine nuts,” Samuels suggests.
Take a page out of Popeye’s book and enjoy this green vegetable in abundance. Just a cup of frozen spinach provides over 900 mcg of vitamin A. “Spinach has potassium, vitamin K, and fiber. It also contains other antioxidants,” says Samuels. How to eat it: “There’s so much you can do with spinach and kale since you can enjoy them both raw and cooked, plus they cook in minutes,” Newgent says. Make it the base of your salad or sauté some up with some garlic and olive oil as a side dish. If you don’t like the taste of spinach—or dislike the slick texture of cooked spinach—sneak it into turkey meatballs or burgers, Greene suggests.
“Just 3.5 ounces of salmon contains 8% of the daily recommendation for vitamin A,” says Gregg. “Add salmon and other fatty fish, like tuna and trout, to your menu two to three times per week to help meet your needs.”
How to eat it: Grill it, bake it, or glaze it, and serve it up with a side of greens for an extra vitamin A boost.
Snack on 1/4 cup of dried apricots to get 15% of your RDA of vitamin A. Dried apricots will also provide you with calcium, phosphorus, potassium, and vitamin C, says Shapiro. How to eat them: Apricots are easy to snack on, but they also make a delicious touch in salads and rice dishes. Just cut them in half and toss ’em in.
There are plenty of reasons beyond vitamin A to prepare broccoli. For starters, it’s higher in protein than most other vegetables, Shapiro says. Plus, it’s also a good source of fiber, vitamins C and K, and iron. You’ll receive around 60 mcg of vitamin A from a mere ½ cup of the crunchy green veggie.
How to eat it: Enjoy broccoli boiled, roasted, or sautéed. Or add it to a stir-fry, omelet, or pasta dish.
Before you get too excited, this one should be enjoyed in moderation—but a smear on your morning toast is fair game for your vitamin A needs. Two pats of salted butter will get you about 70 mcg.
How to eat it: Cook with it, smear it on a bagel, or add some to your eggs.
Serve up this winter squash as soon as you see it at the farmers market. “One cup of cooked butternut squash offers more than the recommended daily amount of vitamin A for both men and women,” Samuels says. It’s high in fiber and potassium, helps lower blood pressure, and can decrease the risk of heart disease, she adds. How to eat it: Roast it in the oven with olive oil and a pinch of salt. Or whip up some butternut squash soup for a filling, tasty lunch.
If you’re having cut up cantaloupe in the morning, you’re getting 54% of your recommended daily value of vitamin A, as well as a boost of hydration from the fruit’s high water content, Samuels says. How to eat it: “You can add cantaloupe to a smoothie or a juice,” says Samuels. But she prefers it in its natural form: cut up and eaten raw.
As a bonus, mangos are also rich in vitamin C—in fact, just one mango has more vitamin c than an orange! Naturally sweet, this fruit makes for a healthy dessert or smoothie add-in. Peel and eat a mango to get nearly half of your daily value of vitamin A. How to eat it: Sprinkle a mango with chili powder and salt, along with a squeeze of lime, for a refreshing, easy snack. Another idea: “Mango or cantaloupe can be a great addition to a frozen summertime treat, like smoothies or popsicles,” Ehsaei says.
High in vitamin C and vitamin E, just one large sweet red pepper boasts around 250 mcg of vitamin A. How to eat it: Eat red peppers raw as a snack, dipped in hummus, or include them in stir fries, salads, stews, or egg casseroles.
Although they’re not red, yellow, or orange, a cup of peas offers an impressive 64 mcg of vitamin A.
How to eat them: Add these to a green salad, just as you would with chickpeas or beans. Or simply serve them up as a steamed side with dinner.
Much of the milk sold in the U.S. is fortified with vitamins D and A. Drink a cup of fortified skim milk, and you’ll get about 150 mcg of vitamin A. How to drink it: It’s easy to drink milk—have a latte, add some to your cereal, or make a milk-based pudding or smoothie.
Samuels lists tomatoes (and tomato products, like marinara and tomato juice) as one of the foods highest in vitamin A. They’re also a good source of vitamins C and E, as well as potassium, magnesium, and satiating fiber. One 8-ounce glass of tomato juice will satisfy 20% of your daily value of vitamin A. How to eat it: Cut up tomatoes for salads, or put canned or fresh tomatoes in sauces, stews, soups, and chilis.
Some animal and dairy products are rich in vitamin A, says Samuels. High on that list? Beef liver. One cooked ounce contains a whopping 2650 mcg of vitamin A. How to eat it: Liver and onions, anyone? The dish was a treat for your grandma’s generation, and while it’s less trendy now, it’s just as tasty a meal as it was in her day.
Similar to butternut squash and sweet potatoes, this orange fruit is an excellent source of vitamin A. It’s also low in calories, high in fiber, and offers up magnesium and potassium.
How to eat it: Go ahead, indulge in that slice of pumpkin pie—it’ll provide you with nearly 600 mcg of vitamin A.
“Eggs are loaded with a ton of nutrients that provide health benefits, including vitamin A,“ says Twigge. “Remember to include the egg yolk, which is actually the egg’s major source of vitamins and minerals.” One large hard-boiled egg has about 75 mcg of the nutrient.
How to eat them: However you like your eggs, of course. Just don’t count out the yolk.
Layer vitamin A over your lunch or dinner (or have it as a snack) in the form of a sprinkle of soft goat cheese. One ounce of the luscious treat delivers 82 mcg of vitamin A.
How to eat it: Crumble it over salad, top a salmon bowl with it, or slap some on a charcuterie board.
Enjoyed whole or in juice form, grapefruit is a great source of vitamin A. A half fruit has around 71 mcg.
How to eat it: These fun sporks make digging in fun and easy.
Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention, Everyday Health, SELF, People, and more. She’s always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. She earned a bachelor’s degree in journalism from Ohio University with specializations in women, gender, and sexuality studies and public health, and is a born-and-raised midwesterner living in Cincinnati, Ohio with her husband and two spoiled kitties.
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