Food Sources of Vitamin A

by Ashlee Simmons

Overview

Vitamin A is an important daily nutrient found in many foods. This vitamin contributes to healthy skin and hair, and promotes good vision. Vitamin A also aids in bone and tooth development. The recommended daily allowance (RDA) for adults is 10,000 IU or 3,000 mcg daily. Eating vegetables and fruits raw or lightly steamed, and baking or broiling meats is important as cooking destroys this vitamin. Because Vitamin A is fat-soluble, it can be toxic in large amounts.
Red, Orange and Yellow Vegetables and Fruits

Red, orange and yellow vegetables and fruits contain high amounts of Vitamin A. Eat lots of tomatoes, apricots, oranges, peppers and mangoes.

Whole Grains

Whole grain breads, cereals and oatmeal, including fortified sources, are excellent sources of Vitamin A.
Fish Oil

Cod liver oil contains Vitamin A and can be bought as a nutritional supplement.
Liver

Beef and chicken liver are great sources of Vitamin A.
Eggs

Eggs are another animal product that is high in Vitamin A.
Milk

Milk is a good source of Vitamin A, especially whole milk. However, some milk is fortified with the vitamin, and is also a good source.
Green Vegetables

Broccoli, asparagus, spinach, kale and green, leafy lettuce varieties are high in Vitamin A.

References & Resources