Top Foods Highest in Vitamin A
Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.The current percent daily value for Vitamin A is 5000 international units (IU). Below is a list of foods high in Vitamin A. For more vitamin A foods see the extended list of vitamin A rich foods.
1: Liver (Pâté):
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV).
2.Paprika, Red Pepper, Cayenne, Chili Powder:
A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon.
3. Sweet Potatoes:
With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.
5. Dark Leafy Greens:
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV).
6. Butternut Squash:
Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup.
7. Dried Herbs:
Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV).
The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.
9. Dried Apricots:
Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot.
Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.