Are You Getting Enough Vitamin A? 9 Foods That Are High in Vitamin A

Has anyone ever told you that eating carrots is good for your eyes? This is because it's high in vitamin A, which has a number of health benefits that extend well beyond eye health. 

But carrots aren’t your only good source of vitamin A. It’s found in a wide variety of foods — from meats and dairy to fruits and vegetables.

Here, we share the benefits of vitamin A, the top nine food sources, and how to know if you’re getting enough. 

What are the benefits of vitamin A?

Vitamin A is an essential vitamin for your health, with several benefits. It helps support: 

• Vision, especially during periods of dim light 

• Teeth and bone strength 

• Healthy skin and mucus membranes and skin 

• Immune function 

• Fetal growth during pregnancy (especially the heart, lungs, and eyes)

• Reproductive (sperm and egg) health 

9 foods high in vitamin A

Both plant and animal foods are sources of vitamin A. Meat, fish, and dairy foods contain preformed vitamin A: retinol and retinyl palmitate. Fruits and vegetables contain beta-carotene, a compound that converts to vitamin A in smaller amounts. 

1. Beef liver

It's not the most popular food, but just 3 oz of beef liver provides a whopping 732% of the daily value for vitamin A. 

The liver stores many vitamins and minerals for the body. That’s why it’s a very nutritious cut of meat. Pork liver and chicken liver are also options. 

Beyond being a mega source of vitamin A, liver provides over 100% of the daily value of: 

• Vitamin B2

• Vitamin B5

• Vitamin B12

• Copper

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• Do you actually need a multivitamin? As it turns out, these popular supplements may not be as beneficial as you think. We explain the research so you can decide.

And it provides half the daily value for: 

• Vitamin B3

• Vitamin B6

• Folate

• Choline

• Selenium

2. Sweet potato

One cup of baked sweet potato provides 287% of the daily value of vitamin A.

The bright color of orange and yellow fruits and vegetables comes from beta-carotene. Beta-carotene acts as an antioxidant in your body that turns into vitamin A in your intestines. 

3. Butternut squash

One cup of cooked butternut squash provides 127% of the daily value of vitamin A. 

Cooking the squash — baking, sauteing, or boiling — can increase the amount of beta carotene that your body absorbs. 

4. Carrots

One cup of raw carrots provides 119% daily value of vitamin A. 

But it’s a good idea to add a fat source with vitamin A foods to increase its absorption. Good options include:

• Olive oil

• Avocado

• Nuts and seeds

• A small amount of butter or cheese

5. Pumpkin 

A half cup of pureed pumpkin provides 112% of your daily vitamin A. 

Look for canned pumpkin, with pumpkin listed as the only ingredient. Pureed pumpkin is a simple way to kick up the nutrition of your soups, sauces, oatmeal, or dips. It can be used in sweet or savory dishes. 

But keep in mind: This probably doesn’t apply to your favorite pumpkin-spice-flavored food items, which typically contain no actual pumpkin at all. 

6. Collard greens

One cup of cooked collard greens provides 80% of the daily value for vitamin A. 

Other greens like dandelion greens, turnip greens, and beet greens are nutritional powerhouses that contain vitamin A too. 

7. Bluefin tuna 

A 3 oz portion of bluefin tuna provides 71% of the daily value for vitamin A. 

The larger the fish, the more it eats other fish that have vitamin A stores. 

Bluefin tuna is higher in mercury than other fish, so pregnant people and children should only consume small amounts.

8. Spinach

Two cups of raw spinach provide 31% of the daily value of vitamin A. 

It’s true that orange vegetables are better converted to vitamin A than leafy greens. But leafy greens also provide: 

• Vitamin C

• Manganese

• Magnesium

• Folate

• Vitamin K

9. Cantaloupe 

One cup of cantaloupe provides 26% of the daily value for vitamin A. 

As the fruit that’s highest in vitamin A, it makes a great addition to any snack. Or it can be pureed frozen for dessert.

What are the symptoms of low vitamin A?

Low vitamin A levels are rare in the U.S. But in some countries, vitamin A deficiency can be common in children under age 5. 

It’s important to note that testing vitamin A levels in the blood isn’t always accurate. That’s because the test doesn’t measure the levels stored in the liver. But once the liver is depleted of its vitamin A stores, the following symptoms can appear: 

• Difficulty seeing at night 

• Higher risk of respiratory diseases, like pneumonia

• Low blood counts, also called anemia

What about vitamin A deficiency and measles?

It’s important to note that low vitamin A is linked with severe measles. But that doesn’t mean that taking supplements can prevent or treat measles. 

There’s some research showing that measles depletes the body’s vitamin A stores. In severe cases — especially in children — a healthcare professional may recommend large doses of vitamin A to boost the immune system to fight a severe measles infection. 

How much vitamin A do you need every day?

The amount of vitamin A you need every day depends on your age and sex. Here’s how much vitamin A adults over age 19 should aim for per day:

• Men: 900 micrograms (mcg)

• Women: 700 mcg

Children and teenagers need less than this, and it varies based on their age.

Some people may need to get more vitamin A in their diet, as follows: 

• If you’re pregnant, you need 770 mcg per day. 

• If you’re nursing, you need 1,300 mcg per day. 

• If you regularly drink alcohol, you may need higher amounts of vitamin A. This is because both processes — vitamin A metabolism and alcohol metabolism — rely on the same enzymes to break them down. 

Vitamin A isn’t required to be listed on food labels. So it can be tough to know if you’re getting enough. 

Can you have too much vitamin A?

Yes, you can get too much vitamin A. This is because it’s a fat-soluble vitamin that’s stored in the liver. So the body can’t easily get rid of excess vitamin A.

The maximum amount of vitamin A is 3,000 mcg per day for adults. The upper limits of vitamin A are even lower for children. 

It’s rare to get too much vitamin A from food. This usually only happens if someone is taking dietary supplements. Symptoms of vitamin A toxicity including: 

• Skin irritation

• Blurry vision

• Headache

• Nausea

Why trust our experts?

Written by:

Kerry Hackworth, MS, RD, LDN

Kerry Hackworth, MS, RD, LDN, has been in the field of food and nutrition for nearly a decade. She started in corporate wellness where she provided one-on-one health coaching to clients looking to reduce health insurance premiums.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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