Top 10 Food Sources of Vitamin A

You’ve probably heard carrots help support your eyesight—and you can thank vitamin A for that. But this micronutrient does *way* more than just help reduce vision loss. Vitamin A helps develop cells and tissues, maintains a strong immune system, and even aids in reproductive processes, according to a 2013 article in Community Eye Health Journal.

Your body can’t make vitamin A itself, so including it in your diet is a non-negotiable. Experts recommend consuming 5,000 international units (IU) of vitamin A daily, preferably from food sources.

Supplementation is probably not necessary, but groups at risk of vitamin A deficiency—such as those with cystic fibrosis—may benefit from taking vitamin A supplements.  

Here’s how to get your daily A from foods.

The Very Best Food Sources of Vitamin A

Fun fact: Good sources of vitamin A tend to be red or yellow (due to the beta carotene that has a crimson pigment), but some greens make the list, too.

1. Sweet potatoes: 561% of your DV in one spud (with the skin)

2. Beef liver: 444% of your DV in a 3-ounce serving

3. Canned pumpkin: 381% of your DV in 1/2 cup

4. Spinach: 229% of your DV in 1/2 cup, cooked

5. Carrots: 184% of your DV in 1/2 cup raw carrots

6. Cantaloupe: 54% of your DV in 1/2 cup, chopped

7. Red bell peppers: 47% of your DV in 1/2 cup raw, chopped

8. Mango: 45% of your DV in 1 mango

9. Black-eyed peas: 26% of your DV in 1 cup, cooked

10. Broccoli: 24% of your DV in 1/2 cup, cooked