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. Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. The current percent daily value for Vitamin A is 5000 international units (IU). Below is a list high vitamin A foods, click here for high vitamin A foods by nutrient density, and here for an extended list of vitamin A rich foods.
#1: Sweet Potato (Cooked)
| Vitamin A in 100g | Per cup (200g) | Per medium potato (114g) |
| 19218IU (384% DV) | 38436IU (769% DV) | 21909IU (438% DV) |
Other Types of Sweet Potato High in Vitamin A (%DV per cup): Frozen Sweet Potato, cooked, cubed (578%), Canned Sweet Potato (444%), and Raw Sweet Potato, cubed (377%). Click to see complete nutrition facts.
#2: Carrots (Cooked)
| Vitamin A in 100g | Per cup, sliced (156g) | Per carrot (46g) |
| 17033IU (341% DV) | 26572IU (532% DV) | 7835IU (157% DV) |
Other Types of Carrot High in Vitamin A (%DV per cup): Frozen Carrots, cooked, cubed (494%), and Raw Carrots, sliced (408%). Click to see complete nutrition facts.
#3: Dark Leafy Greens (Kale, Cooked)
| Vitamin A in 100g | Per cup, chopped (130g) |
| 13621IU (272% DV) | 17707IU (354% DV) |
Other Dark Leafy Greens High in Vitamin A (%DV per cup, cooked): Frozen Spinach (458%), Frozen Collards (391%), Frozen Kale (382%), Frozen Turnip Greens (353%), Spinach (377%), Collards (289%), Dandelion Greens (305%), Beet Greens & Turnip Greens (220%), Swiss Chard (214%), and Pak Choi (144%). Click to see complete nutrition facts.
#4: Squash (Butternut, Cooked)
| Vitamin A in 100g | Per cup, cubes (205g) | Per 1/2 cup, cubes (53g) |
| 11155IU (223% DV) | 22868IU (457% DV) | 11434IU (229% DV) |
Other Squash High in Vitamin A (%DV per cup, cooked): Hubbard, cubed (275%), Pumpkin, mashed (282%), and an average of All Varieties Of Winter Squash, cubed (214%). Click to see complete nutrition facts.
#5: Cos or Romaine Lettuce
| Vitamin A in 100g | Per cup, shredded (47g) | Per head (626g) |
| 8710IU (174% DV) | 4094IU (82% DV) | 54525IU (1090% DV) |
Other Types of Lettuce High in Vitamin A (%DV per cup, shredded): Green Leaf (53%), Red Leaf (42%), Butterhead (36%), and Chicory (33%). Click to see complete nutrition facts.
#6: Dried Apricots
| Vitamin A in 100g | Per cup (119g) | Per 1/2 cup (60g) |
| 12669IU (253% DV) | 15076IU (302% DV) | 7538IU (151% DV) |
Other Dried Fruit High in Vitamin A (%DV per 1/2 cup): Prunes (24%), and Dried Peaches (17%). Click to see complete nutrition facts.
#7:Cantaloupe Melon
| Vitamin A in 100g | Per cup, cubes (160g) | Per medium wedge (69g) |
| 3382IU (68% DV) | 5411IU (108% DV) | 2334IU (47% DV) |
A medium wedge of cantaloupe melon contains 23 calories and 0.1g fat. Click to see complete nutrition facts.
#8: Sweet Red Peppers
| Vitamin A in 100g | 1 cup chopped (149g) | 1 large pepper (164g) |
| 3131IU (63% DV) | 4665IU (93% DV) | 5135IU (103% DV) |
Other Peppers Providing Vitamin A (%DV per large pepper): Sweet Green Peppers (12%), and Sweet Yellow Peppers (7%). Click to see complete nutrition facts.
#9: Tuna Fish (Bluefin, Cooked)
| Vitamin A in 100g | Per 3oz (85g) | Per ounce (28g) |
| 2520IU (50% DV) | 2142IU (43% DV) | 714IU (14% DV) |
Other Fish and Seafood High in Vitamin A (%DV per 3oz, cooked): Sturgeon (15%), Mackerel (14%), and Oysters (8%). Click to see complete nutrition facts.
Read more at http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#HIyxJdQPd1Ge3eAk.99