12 Vitamin A-Rich Foods to Add to Your Diet
A single carrot is all you need to get your daily fix. But you shouldn't stop there.
Some beautiful reasons to get on the A train: Vitamin A protects against UV damage and helps keep skin healthy. It also promotes brain function and boosts immunity, says Michelle Cady, a New York City-based integrative nutrition health coach. But it's better to rely on food, not a supplement, to get your fix. "Vitamin A can be stored at high levels in your body, which could be toxic,” she said. Here, 12 nutritious options.
Carrots
One large carrot has 12,028 IU of vitamin A, more than double the recommended 5,000 IU a day. "With fruits and vegetables, we get vitamin A in the form of beta carotene, which is converted in to vitamin A in the body," Cady says.
Spinach
Love spinach salads? Then you’re in luck. There are a whopping 2,813 IU per cup in the green veggie, meaning having a couple generous handfuls for lunch will give your body a major boost.
Dried Apricots
If you need something to eat on the go, dried apricots are a great choice: One cup will provide you with 4,685 IU of vitamin A, as well as iron, vitamin B6, and magnesium.
Cantaloupe
Want another reason to snack on cantaloupe on the reg? One large wedge will get you 3,450 IU of vitamin A — and eating an entire small melon (which is only 149 cals, by the way!) clocks in at a whopping 15,000 IU.
Red Bell Pepper
Toss some red bell peppers into your next stir-fry: One large pepper will give you 5,135 IU of vitamin A.
Sweet Potato
You might want to sit down for this. A single cup of cubed sweet potatoes — or one 5” whole sweet potato — will put you at a crazy-high 18,869 IU. Eat up!
Grapefruit
Craving something refreshing? Reach for a grapefruit. The pink or red variety contains 2,830 IU of vitamin A per fruit.
Pistachios
Know what's nuts? A cup of pistachios will provide you with 510 IU of vitamin A. Meanwhile, what do cashews and almonds give you? Nada!
Broccoli
Broccoli is a total winner when it comes to vitamin A. The fibrous veggie packs in 3,788 IU per bunch, plus it's also super high in protein, vitamin C, and calcium.
Goji Berries
Talk about superfood. You'll score 26,822 IU of vitamin A in just half a cup of dried goji berries — it's a great portable snack or oatmeal topper.
Mango
Who doesn't love this tasty tropical fruit? One mango comes in at 3,636 IU of vitamin A, making it the perfect way to sweeten your day.
Butternut Squash
By getting your winter squash fix via the hearty butternut variety, you can eat up 14,882 IU of vitamin A per cup. Yes, seriously.
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