Home Health The Top 20 Foods With The Highest Amount Of Vitamin A

The Top 20 Foods With The Highest Amount Of Vitamin A


Vitamin A is one of the most important nutrients for our health, but it’s especially important for our eyes. Eating foods rich in it will relieve eye inflammation and prevent night time blindness and dry eyes, which is why everyone needs to take about 5000 IU of it per day. Here are the best natural sources of vitamin A you should include in your diet:


Carrots are rich in vitamin A as well as vitamin B, fiber and certain antioxidants which can boost our vision and keep our eyes healthy. A medium-sized carrot has 10191 IU (International Units) of vitamin A, which is 204% of the RDA (recommended daily allowance).

Iceberg lettuce

Dark green leafy vegetables are full of vitamin A, especially in the case of iceberg lettuce. This type of lettuce also contains other important vitamins and minerals which will keep your overall health in check. A cup of shredded iceberg lettuce contains about 7% of the RDA of vitamin A, or 361 IU.

Sweet potatoes

This nutritional powerhouse contains vitamin A and other important nutrients for our eyes, and will only provide your body with 103 calories. A medium-sized sweet potato has about 438% of the RDA of the vitamin, or 21909 IU.

Turkey liver

Animal organs such as turkey liver are incredibly rich in vitamin A. 100 gr, of the liver has 75333 IU of vitamin A, which accounts for 1507% of the RDA.


Mangoes are a sweet fruit with a rich nutritional profile that offer a variety of health benefits. A cup of the fruit contains 1785 IU of the vitamin, or 36% of the RDA.


Paprika is a delicious addition to any meal and is most often used in the Indian and Spanish cuisine. A tablespoon of the spice has 69% of the RDA of vitamin A, or 3448 IU of the nutrient.

Skim milk

Skim milk is an excellent source of vitamin A – a cup of it has 8% of the RDA of the nutrient or 395 IU.

Butternut squash

Butternut squash is an orange-colored fruit with a taste that resembles pumpkin. It’s yellow-orange color means that it is rich in beta-carotene which is converted to vitamin A in the body. The fruit also contains a lot of potassium, fiber and vitamin C which will significantly improve your overall health. A cup of butternut squash cubes has 22868 IU of vitamin A, which is 457% of the RDA of the nutrient.

Dry basil

Dry basil is a perfect spice for almost any kind of meal and will also provide your body with a great amount of vitamin A. 100 gr. of the herb contain 744 IU of the nutrient, or 15% of the RDA.


Cantaloupe contains almost no calories and fat, but certainly has a lot of vitamin A. A wedge of the fruit equals 120% of the RDA of vitamin A, which is exactly 5986 IU.


Peas are a great addition to any meal and contain a variety of important nutrients for our health including vitamin A. Half a cup of peas has 1680 IU of vitamin A, which is about 135% of the RDA.

Turnip greens

Turnip greens are easy to prepare and delicious, and will flood your body with vitamin A and other important nutrients for our health. A cup of them has 6373 IU of vitamin A, which accounts for 127% of the RDA.

Dry apricots

Dry fruits are a perfect snack due to the presence of important nutrients. Take dry apricots for example – a cup of them has 4685 IU of vitamin A, and a variety of other nutrients as well.


Kale is not just a simple garnish for your meals. The leafy green veggie offers numerous important nutrients including vitamin A. A cup of kale has a whopping 10302 IU of the nutrient or 206% of the RDA.


Tomatoes are a rich source of numerous nutrients, including the all-might vitamin A. They can be eaten raw in a tasty salad or added to various meals, and will provide your body with 20% of the RDA of vitamin A, or 1025 IU.

Dry marjoram

You probably don’t know anything about this herb, but you should definitely add it to your diet. Dry marjoram is one of the best herbal sources of vitamin A – 100 gr. of it have 8068 IU of the nutrient, equaling 161% of the RDA.


Peaches have a great flavor and a variety of nutrients important for your health. They are especially rich in vitamin A; a small peach has 489 IU of the nutrient, which is 10% of the RDA.


Papaya is a delicious tropical fruit rich in numerous important nutrients that offers a wide range of health benefits. You can eat the fruit raw or add it to fruit salads and smoothies for a nice portion of vitamin A (1444 IU; almost 30% of the RDA).


Spinach is not only important for the high amount of vitamin A – it’s also full of iron, vitamins C and K, manganese and calcium. A cup of spinach has 49% of the RDA of vitamin A, or 2464 IU.

Red bell peppers

Red bell peppers are a nice addition to any kind of food and they’re pretty versatile as well. They are rich in important nutrients such as vitamin A and vitamin C which can strengthen your immune system. A medium-sized red bell pepper has 3726 IU of vitamin A, or 75% of the RDA of the nutrient.