One cup (140 grams) of raw butternut squash has 745 micrograms of vitamin A, which is over 82% of the Daily Value (DV). Vitamin A helps keep your eyes, heart, and lungs healthy. It also supports your immune system. However, there are other foods that have much more vitamin A per serving than butternut squash.
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- Vitamin A content: 8020 micrograms, 891% of the Daily Value (DV)
- Serving size: 3 ounces (85 grams) of cooked beef liver
Beef liver is the best source of vitamin A. One serving has basically seven times the required serving of vitamin A.
That said, liver is nutritious but high in cholesterol and saturated fat. Eating it often can raise blood lipid levels, especially in people with heart conditions. Additionally, consuming too much vitamin A can lead to liver damage, bone problems, and other health issues.
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- Vitamin A content: 2290 micrograms, 254% of the DV
- Serving size: 1 cup (240 grams)
The vitamin A in carrot juice is present as carotenoids, which are not dangerous in high doses, unlike preformed retinol.
You can get plenty of vitamins by eating raw carrots as well. A serving of two medium carrots provides 1,018 micrograms of vitamin A, which is 113% of the DV.
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- Vitamin A content: 1920 micrograms, 213% of the DV
- Serving size: 1 cup (200 grams), cooked
The vitamin A in sweet potatoes also comes in the form of carotenoids, like carrots, so you can consume it in high amounts without it being harmful to you. Sweet potatoes are also incredibly versatile and can be enjoyed in many forms, so adding them as a source of vitamin A to your diet should be easy.
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- Vitamin A content: 950, 100 % of the DV
- Serving size: 1/2 cup (122 grams)
Pumpkin is an excellent source of vitamin A, primarily from its high concentration of beta-carotene, an antioxidant that the body converts to vitamin A.
When buying canned pumpkin, opt for 100% pumpkin with no added sugar. Pumpkin, like sweet potatoes, is also incredibly versatile and can be added to your diet in many creative ways.
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- Vitamin A content: 969 micrograms, 107 % of the DV
- Serving size: 3 ounces (85 grams), cooked
Eel is an excellent source of Vitamin A. While the Vitamin A content in eel can vary, raw and cooked eel consistently show high levels, making it a nutritious food for anyone, no matter how they consume it.
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- Vitamin A content: 865 micrograms, 96% of the DV
- Serving size: 1 cup (140 grams), cooked
The high vitamin A content of mustard greens primarily comes from beta-carotene and other carotenoids, not preformed retinol.
Vitamin A has many roles in the body, including:
- Helping you see in the dark: You need vitamin A to make rhodopsin, a protein that aids vision in low light. A deficiency in vitamin A can cause night blindness.
- Supporting the immune system: Vitamin A helps your body defend against infections.
- Supporting antioxidant systems: It helps your body protect itself against cell damage.
- Maintaining healthy skin and mucous membranes: Vitamin A helps keep the skin and the linings of the lungs, digestive tract, and urinary tract healthy and moist, reducing the risk of infections. A deficiency can lead to dry skin and poor wound healing.
