Vitamin A plays a key role in keeping skin and eyes healthy, while supporting the immune system and reproductive function. Because the body cannot produce it, we must get vitamin A from foods that contain either pre‑formed retinol or carotenoids that the body converts into retinol.
Pre‑formed vitamin A (retinol) is found in animal products, whereas provitamin A carotenoids come from plant sources. Both provide the same nutritional benefit and are measured in retinol activity equivalents (RAE), expressed in micrograms (mcg).
For adults 14 years and older the recommended daily intake is 900 mcg RAE for men and 700 mcg RAE for women. One half‑cup of raw carrots delivers 459 mcg RAE—just under half the requirement for an average man.
Beef liver offers the highest concentration, with 3‑ounces providing 6,582 mcg RAE, roughly seven times the daily allowance. Though a healthy source, ingesting liver regularly can lead to an excess of pre‑formed vitamin A and should be limited because it also contains saturated fat.
Liverwurst is another potent animal source, delivering 1,495 mcg RAE in a single slice—over five times the male daily requirement.
Sweet potato is a plant‑based alternative that is not only versatile but also free from the risk of excessive pre‑formed vitamin A. One baked, skin‑on sweet potato contains 1,730 mcg RAE, more than the daily need, and its carotenoids are harmless even in large amounts.
Leafy greens also contribute significantly. A half‑cup of cooked spinach supplies 573 mcg RAE, and one cup of pumpkin adds 902 mcg RAE, making pureed pumpkin an excellent base for soups.
For a sweeter source, a slice of commercial pumpkin pie contributes about 488 mcg RAE.
Other foods that add to your vitamin A intake include:
- Herring (fish) – 219 mcg RAE per 3 ounces
- Vanilla ice cream – 185 mcg RAE per 2/3 cup
- Fortified skim milk – 149 mcg RAE per cup
- Half a cup of cantaloupe – 135 mcg RAE
- Half a cup of part‑skim ricotta cheese – 135 mcg RAE
- Half a cup of red peppers – 117 mcg RAE
- Whole mango – 112 mcg RAE
Vitamin A supports several critical functions: it strengthens teeth and bones, keeps skin healthy, enhances night vision, safeguards pregnant and lactating mothers, acts as an antioxidant, and may reduce cancer risk.
Health authorities warn that vitamin A supplements do not prevent measles, a disease that can be avoided through vaccination. While deficiency is rare in the United States, excessive intake from supplements can be harmful. In regions where deficiency is common, early childhood supplementation may help protect against measles.