Top 12 Foods Highest in Vitamin A

#Vitamin A is essential for healthy vision, immune function, reproduction, and cellular communication. It exists in two main forms:

Preformed Vitamin A (#Retinol): Found in animal-based foods.

Provitamin A (#Beta-Carotene): Found in colorful plant foods like carrots and spinach.

Here’s a list of the world’s top 12 vitamin A-rich foods based on Retinol Activity Equivalents (RAE) per 100g:

🏆 Top 12 Vitamin A-Rich Foods (per 100g)

1 #Beef Liver 

• Animal Type
• 9,000–20,000 μg RAE 
• One of the most concentrated sources

2 #Lamb Liver

• Animal Type
• 7,000–10,000 μg RAE 
• Also extremely rich

3 #Chicken Liver

• Animal Type
• 3,300–9,000 μg RAE  
• More commonly eaten in many regions

4 #Cod Liver Oil

• Animal (Oil) Type
• ~13,500 μg RAE
• 1 tbsp ≈ 1,350 μg; also rich in omega-3

5 #Carrots

• Plant Type
• ~835 μg RAE
• Beta-carotene powerhouse

6 #Sweet Potatoes (orange flesh)

• Plant Type
• ~960 μg RAE
• Best when cooked with fat

7 #Pumpkin

• Plant Type
• 700–850 μg RAE
• Seasonal favorite with high carotenoids

8 #Kale (cooked)

• Plant Type
• 900–1,100 μg RAE
• Absorption increases when cooked

9 #Spinach (cooked)

• Plant Type
• 550–900 μg RAE
• High in several other nutrients too

10 #Dried Apricots

• Plant Type
• ~750 μg RAE
• Great as a snack

11 #Cantaloupe Melon

• Plant Type
• ~170 μg RAE
• Mild but sweet source

12 #Red Bell Peppers

• Plant Type
• 150–210 μg RAE
• Vitamin-rich and vibrant in color

Did You Know?

#Daily Recommended Intake:

1. Adult Men: 900 μg RAE
2. Adult Women: 700 μg RAE

Too much is harmful: Especially from liver—limit intake to avoid vitamin A toxicity.

Fat helps: Vitamin A is fat-soluble. Pair with healthy oils for better absorption.

Summary

To boost your vitamin A levels:

1. Include liver or cod liver oil occasionally for a major boost.
2. Eat orange and dark leafy vegetables regularly.
3. Cook your greens and add healthy fats to enhance nutrient absorption.