Health Nutrition & Diet 12 Vitamin A Foods for Healthy Eyes, Immunity, and More Important Benefits You can find vitamin A in tons of delicious, convenient foods. By Betty Gold Betty Gold Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines and Maggie Seaver Maggie Seaver Maggie Seaver is the digital health and wellness editor at Real Simple, with seven years of experience writing lifestyle and wellness content. She spends her days writing and editing stories about sleep, mental health, fitness, preventive health, nutrition, personal development, relationships, healthy habits, and beyond. She loves demystifying complicated health topics, debunking wellness fads, and sharing practical, science-backed solutions for healthy living. Real Simple's Editorial Guidelines Updated on November 30, 2023 Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Close Photo: White Bear Studio / Getty Images There are a number of nutrients we know we need, but we don’t really know why—or what foods actually provide them. You're probably aware of the immunity-boosting benefits of vitamin C, that calcium is good for your bones, and that fiber is great for gut health. But what about the lesser-known—but no less important—vitamin A? If you've ever wondered what role vitamin A plays in your body, and which foods can help you get enough of it, you've come to the right place. What Is Vitamin A? "Vitamin A is a fat-soluble vitamin that is involved in many functions," explains Brittany Moriarty, RD, LDN, senior registered dietitian Stop & Shop. "While its role in promoting vision is often what first comes to mind, vitamin A also affects growth and development, helps maintain healthy bones and skin, and helps support the immune system." 13 Healthy Foods High in Vitamin D to Supplement Sunshine How Much Vitamin A Do You Need per Day? According to Moriarty, the amount needed each day depends on an individual's age and sex. "However, the [vitamin A] recommendation for adult women is 700 mcg retinol activity equivalents (RAE), and for adult men it’s 900 mcg RAE. The needs increase for women who are pregnant or breastfeeding," she says. Moriarty explains that there are two different types of vitamin A consumed via our daily diets, depending on the food sources: preformed vitamin A or provitamin A. "This is why the vitamin A content of foods and recommended amounts are measured as micrograms of RAE, and this accounts for the different types and amounts available in food," she explains. She also says that most people can get plenty of vitamin A each day through food, meaning supplements are generally unnecessary. The 4 Nutrients Most of Us Are Lacking (and What to Eat to Fix That) Plant Sources vs. Animal Sources of Vitamin A Vitamin A is naturally present in many foods, and it’s also added to fortified foods such as milk, non-dairy alternative beverages, and cereals. As mentioned, there are two types of vitamin A found in the diet, one from animal sources and one from plants, Moriarty says. “Preformed vitamin A is found in foods from animal sources, including dairy products, eggs, fish, and organ meats. Provitamin A carotenoids are plant pigments that the body converts into vitamin A in the intestine,” according to the National Institutes of Health. In other words, Moriarty explains: "Animal sources—meat, poultry, fish, and dairy—provide the active form or preformed vitamin A, that the body can use right away. Plant sources provide provitamin A that the body then converts into the active form of vitamin A.” Provitamin A is abundant in plant produce items, especially red, orange, and yellow fruits and vegetables, along with dark, leafy greens, thanks to their rich carotenoid (plant pigment) content. Beta-carotene is one of the most common forms of provitamin A carotenoids found in many fruits and vegetables, and it also acts as an antioxidant to protect cells from damage caused by free radicals. (You might recognize the name beta-carotene as one of the star nutrients responsible for making carrots so healthy—and so orange.) Read on for the most vitamin A-rich food sources, both from plants and animals. Vitamin A-Rich Foods 01 of 12 Pumpkin Francesco Lagnese Pumpkin-Leek Soup Did you know a cup of canned pumpkin contains over 200 percent of your daily recommended value for vitamin A? Yep, even a slice of your favorite pumpkin pie made with real pumpkin purée can gift you with some serious vitamin A, thanks to its high beta-carotene content. 7 Pumpkin Pie Hacks That Will Definitely Make the Dessert Better 02 of 12 Seafood Antonis Achilleos Lemony Fish With Orzotto Several varieties of fish and shellfish—raw and cooked, fresh and canned—are particularly high in vitamin A. Some of the standouts include mahi mahi, mackerel, salmon, herring, clams, oysters, mussels, sturgeon, shrimp, and grouper. A six-ounce serving of King mackerel, for instance, provides 24 percent of daily vitamin A needs! Everything You Need To Know About Tinned Fish 03 of 12 Sweet Potatoes Victor Protasio Maple Sweet Potatoes With Spicy Pecan Praline Sweet potatoes are one of the highest sources of vitamin A—in fact, one medium baked sweet potato can provide more than a day's worth. "These tasty spuds are also packed with fiber and other vitamins and minerals. Eat the skin to get the most out of each bite," Moriarty says. "Some of my favorite ways to use sweet potatoes are to top them with black beans, salsa, and guacamole, or dice them up for heartier salads and grain bowls." 04 of 12 Beef Liver Getty Images It might not be in your family's regular weekly meal rotation, but beef liver (and other types of animal liver) is an impressive source of readily available vitamin A. In fact, this particular organ is what many dietitians and nutrition experts consider a multivitamin superfood, packed with 6,582 RAE of vitamin A per three-ounce serving (cooked)—that's well over 700 percent of the daily value! You'll also get vitamins D, E, K, B12, folate, copper, and iron, to name a few more nutrients found in liver. 05 of 12 Carrots Greg Dupree Roasted Carrot Salad Whether you like them cooked or raw, carrots are an excellent source of vitamin A. "When making vegetable soups, I always double up on carrots since they add great color and texture," Moriarty says. 06 of 12 Eggs (With the Yolk) Greg Dupree Cacio e Pepe Deviled Eggs Eggs are an excellent (and affordable) nutrient-dense food, and are a good source of quick-cooking protein. According to Moriarty, you need to eat the whole egg to get its vitamin A, since it's found in the yolk. Are Egg Whites More Nutritious Than Whole Eggs? We Asked an RD 07 of 12 Cantaloupe Victor Protasio Cantaloupe and Cucumber Salad No shocker to see another vibrant orange food on this list. A half-cup serving of cantaloupe gets you to 15 percent of your daily vitamin A quota. Eat cantaloupe in cubes or slices for a refreshing snack, dice it into fruit salad or savory salad, make a smoothie or non-alcoholic cooler, pair with salty cheese (like feta) or cured meats (like prosciutto) for a flavor bomb. 08 of 12 Mango Caitlin Bensel Mango-Turmeric Smoothie Mangos are another great fruit for adding some vitamin A to your day. Keep frozen mango on hand to blend into smoothies—they add just the right amount of natural sweetness. Carrots and mango actually taste great together, so blend them both up to pack even more vitamin A into each colorful sip. 09 of 12 Leafy Greens Jonny Valiant Collard Greens With Bacon While orange foods often come to mind first when discussing vitamin A, dark leafy greens are excellent sources, too. Switch up your salad greens with spinach and kale, and serve collard greens or Swiss chard with dinner. 10 of 12 Fortified Dairy Milk and Non-Dairy Alternatives Greg DuPree Spiced Vanilla Almond Milk According to Moriarty, products fortified with vitamin A can also help you reach daily targets. "In the U.S. milk is often fortified with vitamin A, and many non-dairy alternatives are as well,” she says. “While it is often called out on the front of beverage cartons, you can always double check the ingredients statement—it's typically towards the end.” 11 of 12 Tomatoes Victor Protasio Saucy Simmered Eggs Tomatoes are a great source of beta-carotene, the precursor to vitamin A that supports eye health and vision, immunity, and skin structure and elasticity. Whether you drink tomato juice, cook with tomato sauce or tomato paste, or eat a fresh, raw tomato salad, you'll be boosting your stores of vitamin A. 12 of 12 Red Bell Pepper Victor Protasio Roasted Red Pepper Dip No surprise that yet another bright-red produce option is a great source of vitamin A. Crunchy red bell peppers are easy to snack on raw with your favorite dips or tossed in a salad. They also get irresistibly tender and sweet when roasted, sautéed, slow-simmered, or stir-fried (hello, sausage and peppers!). Or whirl them into a silky sweet-tangy roasted red pepper dip. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit