Top 21 Sources of Vitamin A You Must Know

Did you know that the lack of sources of vitamin A is the leading cause of preventable blindness?

In this article, we’ll give you the top 21 vitamin A sources. By eating more of these foods on a daily basis, you’ll prevent numerous diseases. Let’s jump right in!

The Benefits of Vitamin A

  • Vitamin A is a fat-soluble vitamin that promotes the health of your teeth, skin, eyes, soft tissues, skeleton, immune system, and mucous membranes.
  • It fights diseases, keeps the reproductive system healthy, and is essential for proper growth.
  • Vitamin A plays an important role in the formation and maintenance of lungs, kidney, heart and other organs (1).

Not only that, a study made by the National Eye Institute found that taking high levels of antioxidants, such as vitamin A along with Zinc reduces the risk of developing advanced Age-Related Macular Degeneration (AMD) by about 25 %.

Did you know that Age-Related Macular Degeneration is the number 1 cause of vision loss in elderly people?

Another vitamin A benefit is that it helps the repair and grow the skin.

According to Dr. David Greuner, Director and Co-founder of NYC Surgical Associates, Vitamin A is the active ingredient in most Retin-A products today.

Vitamin A in most Retin-A type products works by signaling cells to grow fast and to bring youthful skin to the surface.

Beyond that, vitamin A has the function to transform and maintain:

  • Teeth
  • Bones
  • White blood cells
  • Soft tissue
  • Mucus membranes

Doctors advise you to maintain the required daily vitamin A level to cure and prevent numerous health conditions.

Before we get to the top 21 sources of vitamin A, let me explain to you the two types of vitamin A: Preformed and pro-vitamin A.

Preformed vitamin A is found in animal sources such as turkey liver and egg yolk. While Pro-vitamin A is found in fruits and vegetables.

21 Sources of Vitamin A

  1. Butternut Squash

Butternut squash is a rich source of beta-carotene. When you eat beta-carotene, your body transforms it into vitamin A.

  1. Whole Milk

Many people prefer whole milk over skimmed milk because of its creamy texture.

Whole milk has more nutritional value than skimmed milk and one cup of it contains calcium, protein, vitamins D and A, and magnesium.

  1. Mustard Greens

When it comes to green leafy vegetables, mustard greens offer maximum nutrition.

They are rich in calcium, magnesium, folate, fibers, and vitamins K, E and C.

  1. Iceberg Lettuce

Iceberg lettuce is another rich source of vitamin A. How about adding it to your salad to get your required daily vitamin?

  1. Peas

Add peas to your side dish and get good amounts of vitamins K, C, and B.

One ½ cup of Peas gives you 134% of the daily vitamin A required value.

  1. Tomatoes

Did you know that tomatoes are fruits? That’s right! Botanical studies have proven this.

Add tomatoes to your daily diet. They are low in calorie, and rich in vitamins A and C.

  1. Spinach

One cup of spinach gives you 49% of vitamin A’s needed daily value.

  1. Kale

One cup of kale gives you 200% of the daily needed vitamin A.

  1. Carrots

Carrots are great for eye health because they give you 200% of the daily recommended vitamin A.

  1. Sweet Potatoes

Besides being delicious, one sweet potato gives you 438% of the daily needed vitamin A.

  1. Mangoes

One cup of mango has about 107 calories and gives you 36% of the daily needed amount of vitamin A.

  1. Peaches

Peaches give you 10% of the daily recommended vitamin A value.

  1. Papaya

1 papaya gives you 29% of the daily recommended quantity of vitamin A. Add it to your salads or smoothies and have fun!

  1. Red Bell Pepper

Use red bell peppers to give a sweet taste to your dishes. Red bell peppers are filled with vitamin A, C and Lycopene.

  1. Cod Liver Oils

Did you know that only one tablespoon of cod liver oil can give you the needed vitamin A for the day?

  1. Grapefruit juice

Besides vitamin A, grapefruit juice also gives you vitamins E, K, B, and C.

  1. Paprika

Use this famous South American and Indian cuisine spice to get 69% of the daily needed vitamin A.

  1. Fortified Oatmeal

Fortified oatmeal can give you up to 29% of the daily needed vitamin A.

  1. Cantaloupe

Cantaloupe can cure and prevent many diseases and is a rich source of vitamin A.

Add it to your fruit salad or snack and have fun!

  1. Turnip Greens

Turnip greens are easy to cook and have a lot of nutritional value. They’re good sources of vitamin A and are low in calories.

  1. Dried Apricots

Dried apricots are one of the richest sources of vitamin A.

One cup of dried apricots gives you 94% of the daily needed vitamin A.


You don’t have to spend hundreds of dollar to prevent diseases or improve your health.

Have a diet full of leafy vegetables, fruits, animal liver, and egg yolk. This will make sure you’ll get the proper amount of daily vitamin A and other vitamins as well.

Make a shopping list based on the above list and enjoy a better vision and numerous other health benefits.

What about you? What are your favorite sources of vitamin A?


  1. Ross CA. Vitamin A. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:778-91.


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