Some Foods High in Vitamin A

Certain vegetables and fruits, as well as animal products, are good sources of vitamin A. This includes kale, spinach, mango, and guava, as well as beef, chicken, fish, cheese, and eggs.
Vitamin A is a fat-soluble vitamin that plays an essential roleTrusted Source in maintaining vision, body growth, immune function, and reproductive health.
Getting adequate amounts from your diet should prevent the symptoms of vitamin A deficiency. While most people in developed countries get enough vitamin A from their diet, this deficiency is a leading cause of blindness in developing countries.

This article lists 20 animal and plant foods rich in sources of vitamin A (retinol), including preformed vitamin A and provitamin A carotenoids, such as beta-carotene, which convert to retinol in the body.
What animal foods are high in vitamin A?
Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese, and butter.

Here are some of the best sources of vitamin A1.
1. Beef liver, cooked
2. Lamb liver, cooked
3. Liver sausage (liverwurst)
4. Cod liver oil
5. King mackerel, cooked
6. Salmon, cooked
7. Bluefin tuna, cooked
8. Goat cheese
9. Butter
10. Cheddar cheese
11. Eggs
12. Trout, cooked
13. Cream cheese
14. Whole milk

What vegetables have vitamin A?
Your body can produce vitamin A from carotenoids found in plants.
These carotenoids include beta-carotene and alpha-carotene, collectively known as provitamin A.
However, about 45%Trusted Source of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A.

Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated.
1. Sweet potato, baked
2. Butternut squash, baked
3. Kale, cooked
4. Collard greens, cooked
5. Turnip greens, cooked
6. Carrots, cooked
7. Sweet red pepper, raw
8. Swiss chard, cooked
9. Spinach, cooked
10. Romaine lettuce, raw

What fruits have vitamin A?
Provitamin A is generally more abundant in vegetables than fruits.
However, a few types of fruit provide good amounts, as shown below.
1. Mango
2. Cantaloupe
3. Grapefruit
4. Watermelon
5. Papaya
6. Apricot
7. Tangerine