When you think of vitamin A, you probably think of it as the vitamin that helps you see in the dark, but it is also needed to maintain healthy bones, teeth, mucous membranes, skin and immune system. Vitamin A is a fat-soluble vitamin that exists in several forms. Retinoid and carotenoid compounds are vitamin A precursors that are converted to retinol to be used by the body. Oregon State University lists the Recommended Daily Allowance of vitamin A for adults as 700 to 900 micrograms, or 2,333 to 3,000 IU. Higher amounts are needed if you are pregnant or breastfeeding. Vitamin A can be obtained through a variety of food sources.
Carrots
Carrots are known for containing a healthy amount of vitamin A. Supplements are available, but it is healthier to get enough by eating a variety of foods containing vitamin A. The USDA National Nutrient Database lists the content of vitamin A in many foods. One cup of raw carrot contains 925mcg, 1 cup of cooked carrots contains 1,342mcg and 1 cup of carrot juice has 2,256mcg of vitamin A. Carrots contain plenty of the carotenoid beta-carotene, a strong antioxidant. Beta-carotene contained in food sources is thought to reduce the risk of cancer, heart disease and stroke.
Beef and Poultry Liver
Don't throw away those turkey giblets next time you buy a whole turkey for Thanksgiving. Turkey giblets, along with beef and poultry liver, contain the highest amounts of vitamin A. Cooked and simmered turkey giblets have 15,569mcg of vitamin A, cooked beef liver contains 6,582mcg and chicken liver has 780mcg. A whole chicken is typically sold with giblets, which when cooked yield 2,542mcg of vitamin A. Two slices of braunschweiger, a sausage made from liver, contain 2,393mcg.
Sweet Potatoes
The news is out on potatoes: sweet potatoes are much healthier for you than white potatoes. One of the reasons is that they contain a considerable amount of beta carotene. A sweet potato, or yam, baked in its skin contains 1,403mcg of vitamin A. Sweet potatoes also provide lots of other nutrients, including calcium, vitamin C, potassium and phosphorus.
Pumpkin and Squash
The yellow vegetables, such as pumpkin and squash, also contain a healthy amount of vitamin A. One cup of canned pumpkin contains 1,906mcg while fresh-cooked pumpkin has 613mcg. Even one piece of pumpkin pie has a lot of vitamin A, 660mcg. One cup of cooked butternut squash, also called winter squash, contains 401mcg of vitamin A.
Greens
Many of the leafy green vegetables are sources of dietary vitamin A. Frozen spinach, when cooked, contains 1,146mcg, while cooked kale has 885mcg. Cooked collard greens contain 771mcg, and cooked turnip greens provide 549mcg of vitamin A. To obtain the most vitamin A from foods, Ohio State University recommends using fresh vegetables and steaming them. For meats, its better to bake or braise them, because frying depletes vitamin A amounts.
References
- Medline Plus: Vitamin A
- Oregon State University: Vitamin A
- U.S. Department of Agriculture National Nutrient Database: Vitamin A
- University of Illinois Extension: Carrots
- U.S. Department of Agriculture: What's in the Foods You Eat Search Tool, 4.1, Sweet Potato, Boiled with Peel
- Ohio State University: Fact Sheet: Vitamin A
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