Vitamin A Foods
Home  /  Diet and Nutrition > Uncategorized

Vitamin A Rich Foods: Foods You Should Include In Your Diet

Vitamin A-rich foods are for overall health and well-being that play an essential role in maintaining:

  • immune function
  • vision
  • reproduction
  • body growth and development
  • neurological function
  • skin health

Night blindness, zero ophthalmia, malnutrition, etc. are caused by Vitamin A deficiency.

Easily soluble in water, oils, and fats, vitamin A is found mainly in the form of retinoids and carotenoids. Most of the vitamin A is found in dark-colored vegetables and fruits and this is the reason why these vegetables have a deep and bright color. Of the approximately 600 types of carotenoids, beta-carotene, alpha-carotene, and beta-xanthophyll are the most important, so they are called provitamin A.

Vitamin A Rich Foods List

Vitamin A is mainly found in two forms. Active Vitamin A and Beta Carotene. The source of active vitamin A (also known as retinol) is animal-derived. The second vitamin ‘Pro Vitamin A’ which is obtained from fruits and vegetables is called ‘Carotenoids’.

The foods that are rich in Vitamin A for vegetarians.

Carrots – Carrots are considered to be the biggest source of Vitamin A. Because by eating a bowl of carrots daily, our body gets 334 percent of the requirement of vitamin A. Carrots are also very good for the eyes.

We can eat carrots raw as a salad. It can also be eaten or cooked by mixing it with vegetables or it can also be made into carrot pudding. Carrots are useful for us in many ways.

Sweet potato – Sweet potatoes contain a lot of nutrients and are delicious to eat. One medium sweet potato contains about 900 micrograms of vitamin A, most of which comes from beta-carotene. Apart from this, it also has traces of vitamin C, potassium, fiber, and iron.

Butternut squash – Winter squash as a group is high in vitamin A, but butternut squash has the most, with 153mcg per cup. It also contains traces of potassium, vitamin C, and calcium.

Tomatoes – Tomatoes are included as an important ingredient in most beauty treatments. They help to heal large pores, treat acne, soothe sunburns and revitalize dull skin. They are a good source of antioxidants and vitamin C, but also an excellent source of vitamin A. In fact, consuming tomatoes every day can reduce the risk of skin cancer.

Red bell pepper – Hollow inside and full of seeds, capsicum is a healthy food that is full of many health properties. Red capsicum is packed with essential nutrients and has almost twice the amount of vitamins A and C as compared to yellow capsicum. Not only this, but it is also rich in vitamin B6, antioxidants, and beta-carotene. One medium red bell pepper contains only 37 calories and 187 micrograms of vitamin A.

Spinach – Spinach is also rich in vitamins A, C,& K. Spinach is high in carotenoids, which your body can turn into vitamin A and may benefit eye health. 100 grams Spinach has 469 mcg (52% DV) vitamin A.

Kale – Kale is a green vegetable from which many dishes are made and it can also be used as a salad. By eating kale, the deficiency of vitamin A in the body is fulfilled. 100 grams of Kale contain 681 mcg (76% DV) of vitamin A.

Milk – Due to the presence of many nutrients in milk, it has been called a complete diet. It is also very beneficial for our health. Along with other nutrients, vitamin A is also found in sufficient quantities in milk. Consuming a glass of milk daily can be beneficial for children, elders, and everyone, as it helps a lot in the development of cells and bones.

Papaya – Papaya is also a good source of Vitamin A, the enzymes papain and chymopapain present in papayas work as a strong exfoliator to remove dead skin cells. They can also reduce inflammation, while the abundance of vitamin A nourishes your skin and makes it part of an immune-healthy diet.

Broccoli – Broccoli is a low-calorie food, high in nutrients including vitamins C, K, and A, iron, and potassium as well as boasts more protein than most other vegetables. Broccoli, raw contains 28.21 mcg of vitamin A, and 81.2 mg of vitamin C, Vitamin is important for immune function and skin health.


Vitamin A is a fat-soluble vitamin that is essential for our vision, body development, immune system, and reproductive health.

Taking an adequate amount of Vitamin A-rich foods in the diet keeps the symptoms of its deficiency away. Vitamin A deficiency increases the risk of hair loss, skin problems, dry eyes, night blindness, and infections.

Vitamin A deficiency is thought to be the cause of eye problems such as blindness, especially in developed countries. Its daily diet is 900 mcg in men and 700 mcg in women while 300-600 mcg in children and adults.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional