Rich food of vitamin A: 10 Foods Rich in Vitamin A for a Healthy Life

Rich food of vitamin A: Vitamin A foods are among the healthiest foods you can eat. They’re rich in many of the nutrients that help keep your skin, eyes, and immune system healthy, and they may even reduce your risk of cancer and cardiovascular disease.

As if that wasn’t enough to make you want to incorporate these foods into your diet, they also taste great! Here we list 10 healthy foods that are rich in Vitamin A.



Rich food of vitamin A
Rich food of vitamin A



10 Healthy Foods that are rich in Vitamin A | Rich food of vitamin A

  1. Tuna
  2. Carrots
  3. Meat
  4. Spinach
  5. Peas
  6. Broccoli
  7. Apricots
  8. Oranges
  9. Sweet Potatoes
  10. Kale


1) Tuna

Tuna is one of the highest sources of vitamin A. It also has a high amount of omega-3s, and it’s cheap!

Tuna sandwiches on whole-grain bread can serve as your lunch, making it a great choice if you want to increase your intake of vitamin A without breaking your budget.


2) Carrots

Carrots provide you with plenty of fiber, but they’re also an excellent source of vitamin A. This is a fat-soluble vitamin and helps your eyes, skin, liver and immune system. It’s also necessary for healthy embryonic development.

Just one serving (about 1/2 cup) contains more than 400 percent of your daily value. And at 72 calories per serving, they’re low in calories as well.


3) Meat

Red meat is one of your best bets, as it is a good source of retinol or vitamin A. Fret not: There’s no reason to shy away from beef, pork and other meats — there’s no upper limit on how much you can safely eat of vitamin-A-rich foods (like liver), and studies show that eating too little animal protein increases your risk for heart disease.


4) Spinach

One cup of spinach has over 1,000% of our daily vitamin A requirement. Not only is it delicious, but it’s super versatile and can be eaten raw or cooked. It contains nutrients such as beta-carotene, lutein and zeaxanthin – which help protect against cancer and improve vision.

Tip: Make a quick sauté with garlic and olive oil for a tasty side dish! Also, add to smoothies.


5) Peas

Boiled or steamed, these green powerhouses deliver over 600% of your daily requirement of vitamin A. Not only that, but they’re also a great source of fiber, protein and other vitamins and minerals.

The next time you feel like snacking on something crunchy, opt for some lightly steamed peas – a favorite among kids. You can also throw them into salads or use them to top your breakfast cereal or yogurt.


6) Broccoli

Broccoli has more than 300% of your daily recommended intake of vitamin A, which is only slightly less than what you would get from eating liver every day. It’s best to eat it fresh, but frozen broccoli has many of these same benefits.

For example, one cup of cooked broccoli contains almost 3 micrograms of vitamin A and a full 8 grams of protein.


7) Apricots

Apricots can be an excellent source of vitamin A if you eat enough of them. One cup of dried apricots contains 5,868 international units (IU) of vitamin A, while a medium fresh apricot is around 1,672 IU and one medium raw apricot is 866 IU.

If you’re looking for a way to up your intake—or want to incorporate more fruits into your diet—consider adding more apricots to your routine.


8) Oranges

Oranges can pack a punch when it comes to Vitamin A, providing almost 100% of your daily recommended value. But don’t settle for juice — eat them whole to get all their nutrients, including fiber. Top it off with some chicken and you’ve got yourself a healthy meal!


9) Sweet Potatoes

One medium sweet potato provides nearly 30 percent of your daily value for vitamin A. The body converts beta-carotene, a plant pigment found in many dark, leafy green vegetables and orange fruits and vegetables, into vitamin A.

Sweet potatoes also provide fiber, which contributes to heart health by lowering cholesterol levels, as well as potassium, which helps maintain normal blood pressure levels. One cup of cooked sweet potato contains 146 milligrams of potassium.


10) Kale

Kale is one of nature’s powerhouses when it comes to vitamin content. One cup of kale boasts almost a week’s worth of vitamin A, along with iron and manganese. This superfood can be eaten raw, but sauteing or steaming will increase its antioxidants.

Kale is perfect in salads, as a side dish, or on its own with some olive oil and vinegar. Plus, kale chips make for a great snack!



Based on scientific research, we now know that vitamin A is essential for good health. Getting your daily dose of vitamin A by eating a variety of healthy foods like carrots, sweet potatoes, tuna, and kale will not only give you a healthy glow but protect you from many serious diseases as well. So, if you want to look younger and healthier, get your daily doses of vitamin A by eating these 10 foods!

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