Top 10 Foods Highest in Vitamin A
Vitamin A is an essential vitamin required for vision, gene transcription, immune function, and 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. Over consumption is rare however, and you will know the symptoms when you have them. Below is a list of the top ten food sources of Vitamin A. The current recommended daily allowance for Vitamin A is 5000 international units (IU).
#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 1507% of the RDA per 100 grams, or 1250% RDA per liver. The liver of most any animal will provide 1000%+ RDA for vitamin A. A single tablespoon of pâté will provide 9% of the RDA for vitamin A.
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 1507% of the RDA per 100 grams, or 1250% RDA per liver. The liver of most any animal will provide 1000%+ RDA for vitamin A. A single tablespoon of pâté will provide 9% of the RDA for vitamin A.
#2: Paprika, Red Pepper, Cayenne, Chili Powder
A tablespoon of paprika contains 74% of the RDA for vitamin A, or 1055% RDA for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 832% RDA/100g or 42% RDA in a single tablespoon.
A tablespoon of paprika contains 74% of the RDA for vitamin A, or 1055% RDA for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 832% RDA/100g or 42% RDA in a single tablespoon.
#3: Sweet Potato
With their bright orange color sweet potatoes are packed with vitamin A. A 100 gram serving will provide 384% of the RDA, or 438% of the RDA in a medium sized potato, and 769% of the RDA in a cup of mashed sweet potato.
With their bright orange color sweet potatoes are packed with vitamin A. A 100 gram serving will provide 384% of the RDA, or 438% of the RDA in a medium sized potato, and 769% of the RDA in a cup of mashed sweet potato.
#4: Carrots
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 334% of the RDA for vitamin A. That is 204% RDA for a medium sized carrot, and 41% RDA for a single baby carrot.
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 334% of the RDA for vitamin A. That is 204% RDA for a medium sized carrot, and 41% RDA 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 308% RDA per 100g serving, 206% RDA per cup. It is followed by Turnip Greens (232% RDA), Mustard Greens (210% RDA), Dandelion Greens (203% RDA), Spinach (188% RDA), and Collards (133% RDA).
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 308% RDA per 100g serving, 206% RDA per cup. It is followed by Turnip Greens (232% RDA), Mustard Greens (210% RDA), Dandelion Greens (203% RDA), Spinach (188% RDA), and Collards (133% RDA).
#6: Butternut Squash
This dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 223% RDA for vitamin A, or 457% per cup.
This dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 223% RDA for vitamin A, or 457% 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 204% RDA per 100 grams, or 4% RDA per tablespoon. It is followed by Dried Basil (188% RDA), Dried Marjoram (161% RDA), Dill (154% RDA), and Oregano (138% RDA).
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 204% RDA per 100 grams, or 4% RDA per tablespoon. It is followed by Dried Basil (188% RDA), Dried Marjoram (161% RDA), Dill (154% RDA), and Oregano (138% RDA).
#8: Lettuce
The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red-Leaf Lettuce providing 150% RDA (25% RDA per leaf), Green-Leaf providing 148% RDA per 100g, and Iceberg only providing 10% RDA per 100g.
The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red-Leaf Lettuce providing 150% RDA (25% RDA per leaf), Green-Leaf providing 148% RDA per 100g, and Iceberg only providing 10% RDA per 100g.
#9: Dried Apricots
Dried apricots are a great portable snack food. 100 grams will provide 72% of the RDA for vitamin A, which is 94% RDA per cup, and 6% RDA per dried apricot.
#10: Cantaloupe Dried apricots are a great portable snack food. 100 grams will provide 72% of the RDA for vitamin A, which is 94% RDA per cup, and 6% RDA per dried apricot.
Cantaloupe and other yellow/orange melons are a great source of vitamin A. A 100 gram serving will provide 68% RDA of vitamin A. That is 47% RDA in a medium sized wedge, or 120% RDA per cup.
