Carrots are a good source of vitamin A, or retinol. In fact, one half cup of carrots contains about half of the recommended daily value of vitamin A. However, other foods contain even more.
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In livestock, vitamin A is stored in the liver. So organ meats, including beef liver, usually contain large amounts of vitamin A.
The vitamin A from these sources is “preformed,” which means the body doesn’t have to convert it before use. As a result, your body can maximize your vitamin A intake.
Vitamin A content: A 3-ounce pan-fried serving of beef liver contains 6,580 micrograms of retinol activity equivalents (RAE). For adults, that’s over seven times the recommended daily intake of vitamin A.
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Lamb liver is packed with retinol, as well as high levels of other nutrients such as protein, iron, zinc, and vitamins B12 and D.
Vitamin A content: A pan-friend, 3-ounce serving has 6,610 micrograms RAE. This is over nine times the daily recommended amount of vitamin A for adult women, and over seven times that for adult men.
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Although it’s not as retinol-rich as lamb or beef liver, goose liver also provides a boost of vitamin A, as well as protein, iron, and other nutrients.
Vitamin A content: A 3.5-ounce serving (100 grams) of goose liver foie gras—a kind of pâté or savory spread—gives you 1,000 micrograms RAE.
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Sweet potatoes gain their deep orange, red, or purple color from “provitamin A carotenoids.” This isn’t a direct source of vitamin A—rather, the body converts these carotenoids, particularly beta-carotene, into vitamin A.
Besides retinol, sweet potatoes are rich in vitamin C, fiber, and potassium.
Vitamin A content: One large sweet potato (180 grams), baked in the skin, contains 1,730 micrograms RAE. That’s around double what’s recommended daily for adults.
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Spinach, like other leafy greens, is full of vitamins and minerals. In particular, it’s a good source of vitamins C, K, and A.
Vitamin A content: A boiled one-half cup of frozen spinach contains contains 573 micrograms RAE, about 60% of the recommended daily amount. Fresh baby spinach has a bit less—one serving (about 85 grams) contains 241 micrograms RAE.
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With its deep orange color, pumpkin is carotenoid-rich and an excellent source of vitamin A. Blending it in a soup is a great way to get that retinol, alongside other nutrients such as potassium and vitamin C. Just be mindful that some pre-packaged soups have higher levels of added sugar or salt.
Vitamin A content: One cup of pumpkin soup, made with a pureed pumpkin base, contains 902 micrograms RAE. That’s around the level that experts recommend for adults each day.
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Pumpkin pie isn’t the most nutritious food, as baked goods tend to be high in sugar and saturated fats. But if you’re looking for vitamin A and want to enjoy a seasonal treat, pumpkin pie is a good option.
Vitamin A content: One slice of commercially produced pumpkin pie packs in 596 micrograms RAE, a bit more vitamin A than in a half cup of carrots.
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Tuna is packed with healthy proteins, polyunsaturated fat (particularly omega-3s), as well as vitamins B12 and A. However, there are many varieties and preparation methods, which can affect the nutritional content.
Vitamin A content: A 3-ounce cut of raw bluefin tuna contains 557 micrograms RAE, which provides about 60-80% of your daily recommended intake. However, the amount of retinol in canned tuna is considerably lower—one can of light, unsalted tuna has just 92 micrograms RAE.
Whether you’re getting vitamin A through diet or supplements, the amount you should consume daily depends on your age and sex assigned at birth. The current recommended dietary allowances for vitamin A are:
- Birth to 6 months: 400 micrograms RAE
- 7-12 months: 500 micrograms RAE
- 1-3 years: 300 micrograms RAE
- 4-8 years: 400 micrograms RAE
- 9-13 years: 600 micrograms RAE
- 14-50 years: 900 micrograms RAE for men; 700 micrograms RAE for women
- During pregnancy: 750-770 micrograms RAE
- During lactation: 1,200-1,300 micrograms RAE
- 51 or older: 900 micrograms for men; 700 micrograms RAE for women
In general, adults in the United States don’t hit these target numbers for vitamin A. Women over age 20 consume about 563 micrograms RAE per day and men over age 20 consume about 614 micrograms RAE.
The body depends on vitamin A for vision, skin, and tissue health, among other functions. So if you’re concerned you’re not consuming enough, talk to your doctor.
