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Vitamin

Vitamin A

Needed for normal vision, especially in low light, for the immune system, and for the growth and repair of skin and the lining of the gut and airways. Plant foods supply it as beta-carotene, which the body converts as needed.

Women: 700 µg RAE/dayMen: 900 µg RAE/day

Best food sources

Fruit

  • Mango
  • Papaya
  • Cantaloupe
  • Dried apricots

Vegetables

  • Sweet potato
  • Carrot
  • Pumpkin
  • Butternut squash
  • Spinach
  • Kale
  • Red bell pepper
  • Romaine lettuce

Other plant foods

  • Orange and dark green vegetables, which are rich in beta-carotene

Animal foods

  • Liver (very concentrated)
  • Eggs
  • Cheese
  • Butter
  • Oily fish

How much is in a serving

  • 1 medium sweet potato, baked: about 1,400 µg
  • 1 cup raw carrot: about 1,000 µg
  • 1 cup cooked spinach: about 940 µg
  • 1 cup mango: about 90 µg
  • 1 large egg: about 80 µg

Deficiency signs

Rare in most countries but common globally. Early sign is poor night vision; long-term deficiency damages the eyes and weakens immunity. Very high intakes of preformed vitamin A from supplements or liver can be harmful, especially in pregnancy; beta-carotene from food does not carry that risk.

These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.

Absorption and interactions

  • Absorbed with dietary fat, so pair carrot or sweet potato with olive oil, avocado or nuts.
  • Zinc is needed to move vitamin A out of storage in the liver.
  • Beta-carotene conversion is more efficient when intake is low.

Meal ideas

  • Roast sweet potato with tahini
  • Carrot and ginger soup finished with olive oil
  • Mango and spinach smoothie
  • Spinach omelette with feta

Planner meals richest in Vitamin A

Per serving, from the meal planner’s library. Percentages use the average adult reference intake.

  • Sweet potato hash with fried eggs1627 µg · 203%
  • Sweet potato and tempeh hash1467 µg · 183%
  • Butternut squash and white bean pasta1345 µg · 168%
  • Chickpea and sweet potato coconut curry1345 µg · 168%
  • Baked salmon with sweet potato and broccoli1276 µg · 160%
  • Pork loin with roasted squash and greens1209 µg · 151%