Sweet potato is an excellent source of vitamin A, with a 100-gram serving of mashed sweet potato containing 787 micrograms (mcg), which covers 87% of the Daily Value (DV). However, several other foods, including certain meats, vegetables, and fish products, contain equal or higher amounts of vitamin A per serving.
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- Vitamin A content: 8,020 mcg, 891% of the DV
- Serving size: 3 ounces
Beef liver is one of the richest sources of vitamin A you can eat. Animal-based sources of vitamin A, like beef liver, contain the pre-formed “active” vitamin A (retinol), which is readily absorbed by your body.
While eating beef liver is an efficient way to take in more vitamin A, consistently eating large amounts of liver could lead to vitamin A toxicity. Stick to enjoying smaller portions of beef liver occasionally to prevent overconsumption of Vitamin A.
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- Vitamin A content: 4,080 mcg, 453% of the DV
- Serving size: 1 tablespoon
Cod liver is a concentrated source of vitamin A. Humans and animals primarily store vitamin A in their livers, making liver and liver products, like cod liver oil, effective for boosting vitamin A levels.
In addition to vitamin A, which acts as an antioxidant in the body, cod liver oil also contains anti-inflammatory omega-3 fats and other antioxidant nutrients, like vitamin D. Cod liver oil should be used as a dietary supplement and only taken in recommended doses to avoid overconsumption of vitamin A.
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- Vitamin A content: 846 mcg, 94% of the DV
- Serving size: 1 cup, sliced
Carrots get their bright-orange color from pro-vitamin A carotenoids, like beta-carotene. Plant-based foods contain vitamin A in the form of plant pigments called carotenoids, which your body must convert into the active form of vitamin A before they can be used for essential processes like vision and immune function.
Carotenoids also have powerful antioxidant and anti-inflammatory effects. Studies show that people with higher blood levels of pro-vitamin A carotenoids, like beta-carotene and alpha-carotene, are at a lower risk of developing health conditions, like age-related macular degeneration (ARMD) and certain cancers.
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- Vitamin A content: 943 mcg, 104.7% of the DV
- Serving size: 1 cup, cooked
Spinach contains provitamin-A carotenoids, including beta-carotene, as well as other carotenoid antioxidants, like lutein and zeaxanthin, which work alongside pro-vitamin A carotenoids to support healthy vision.
Like beta-carotene, higher intake of lutein and zeaxanthin has been linked to a lower risk of ARMD, making spinach an especially good choice for eye health.
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- Vitamin A content: 3,660 mcg, 406% of the DV
- Serving size: 3 ounces
Chicken liver is a concentrated source of vitamin A. Since the vitamin A in chicken liver is pre-formed, your body can absorb and use it immediately, making it an efficient source for those who need more vitamin A in their diets.
Chicken livers can be enjoyed on their own, cooked by grilling or pan-frying, or pureed into a pâté.
Vitamin A is essential for health, but, since vitamin A is fat-soluble, it can build up in your body over time and pose a risk to your health.
The current Tolerable Upper Intake Level (UL), or the highest daily dose unlikely to cause adverse effects, for pre-formed vitamin A is set at 3,000 micrograms per day.
Keep in mind that while vitamin A toxicity is usually linked to overconsumption of dietary supplements, it’s possible to consume too much vitamin A from foods that contain pre-formed vitamin A, like liver and cod liver oil.
Chronic vitamin A toxicity can cause serious side effects, like:
- Loss of appetite
- Bone and joint pain
- Swollen liver
- Vomiting
In rare cases, vitamin A toxicity can be life-threatening. High intakes of preformed vitamin A are especially concerning during pregnancy, as they can increase the risk of birth defects that affect the eyes, skull, heart, and lungs.
Here are the current recommended vitamin A intake levels for adults:
- 900 micrograms per day for men
- 700 micrograms per day for women
Pregnant and breastfeeding people need 770 and 1,300 micrograms per day, respectively.
Most people can meet these recommendations easily through a balanced diet that includes both plant and animal sources of vitamin A, like leafy greens, orange vegetables, and some animal-based foods.
