Below are some key sources of information:
1. Liver
“Liver is very high in vitamin A, along with a wealth of nutrients like iron and protein,” says Thomas Pontinen, MD, co-founder of Midwest Anesthesiology & Pain Specialists in Illinois, who treats patients with neuropathy that may be caused by vitamin deficiencies.
But beef liver is also high in fat, cholesterol, and iron, so it’s not necessarily a good idea to eat it every day. (For most healthy adults, eating beef liver more than once a week is not recommended, says Dr. Pontinen.)
What’s more, if you take in too much vitamin A, says Dr Peter McKurphy, a professor of biochemistry at the University of Aberdeen who studies the role of vitamin A in the body, “it’s a fat-soluble vitamin, so excess nutrients aren’t excreted from the body in urine like water-soluble vitamins are. Taking too much can raise concerns about toxicity. When it comes to vitamin A, Dr McKurphy says, “it’s difficult to excrete.”
2. Sweet potato
A sweet potato’s color is a clear indication of its beta-carotene content, which is converted into vitamin A in the body. “Deep orange, yellow and red colors are often clues to the beta-carotene content,” says Haar, adding that pumpkin and cantaloupe are also good sources of vitamin A.
3. Spinach
“They contain beta-carotene and are high in iron, calcium and other vitamins, which support bone health and reduce inflammation,” says Dominique Milligan, M.D., a nutritionist at the Mayo Clinic.
4. Carrots
Drizzling a little oil on it can help increase your vitamin A intake from carrots.
Pro tip: “To increase beta-carotene absorption, it’s best taken with a fat source,” says Milligan. For example, try roasting cooked carrots in olive oil.
And be careful, eating too many carrots can cause carotenemia, a harmless condition that turns the skin a yellowish-orange color, adds Milligan.
5. Fish
Animal sources of vitamin A, such as fish, are one of the best ways to get vitamin A that your body can readily use.
“People who follow a vegan diet or cannot consume animal products are at higher risk of vitamin A deficiency because vitamin A is more bioavailable from animal foods than from plant foods,” Pontinen says.
However, even if you don’t consume fish or other animal products, most people can maintain adequate vitamin A levels through plant sources of vitamin A and healthy fats.
6. Milk
“Preformed vitamin A is found most abundantly in animal foods such as liver, fish, eggs and dairy products,” says Haar. “Vitamin A is found in the fat portions of these foods, so low-fat dairy products lose their vitamin A content when the fat is removed.”
Most skim and low-fat milk is fortified with vitamin A, and contains about the same amount as full-fat milk, Haar adds. Other dairy products, like low-fat yogurt, aren’t necessarily fortified with vitamin A. Check food labels to know what you’re eating.
7. Cheese
As with all foods, moderation is key, Pontinen says: “While cheese can be a good source of vitamin A, it may also have other health drawbacks, so be sure to consume a wide variety of vitamin A-rich foods.”
8. Mango
“Mangoes are an excellent source of beta-carotene, vitamin C and dietary fiber, which promotes eye health, immune function and digestion,” says Milligan. “When included in a balanced diet, mangoes are a sweet, nutritious treat.”
Although mangoes are naturally high in sugar, they contain fiber and nutrients that can help prevent blood sugar spikes, essential health benefits, Milligan adds.
