A List of Foods Containing Vitamin A

Carrots

Raw carrots provide an excellent source of vitamin A, with 34,317.40 IU (international units) in just one cup of the vegetable. This represents 686.3 percent of the recommended daily value for vitamin A, according to The World’s Healthiest Foods. Carrots have just 52.5 calories in a one-cup serving, making this an ideal food to consume on a low-fat, low-calorie diet.

Spinach

Spinach packs 23 nutrients into a very low-calorie package, making it one of the healthiest foods containing vitamin A. Boiled spinach contains 377.3 percent of the recommended daily value for vitamin A, along with over 1,000 percent of the recommended daily value for vitamin K. Other vitamins found in spinach include folate, vitamin B2, vitamin C, vitamin B6, vitamin B1, vitamin E and vitamin B3. Minerals found in spinach include manganese, magnesium, calcium, copper, potassium, phosphorus, zinc and selenium. One cup of spinach contains just 41 calories.

Kale

Kale, a member of the same family as cabbage and Brussels sprouts, has dark leaves that contain phytonutrients. WebMD defines phytonutrients as “organic components” of plants that may promote good health. The major classes of phytonutrients include phenols, carotenoids, terpenes, flavonoids and lignans. Just one cup of kale contains 192.4 percent of the recommended daily value for vitamin A, 1,327.6 percent of the recommended daily value for vitamin K and 88.8 percent of the recommended daily value for vitamin C. Other nutrients found in kale include manganese, copper, fiber, calcium, potassium, vitamin B6, iron, vitamin E, magnesium, vitamin B2, protein, folate, phosphorus and niacin. One serving of kale contains 36 calories, making this food a good addition to any diet plan.

Sweet Potatoes

Sweet potatoes contain a whopping 262.2 percent of the recommended daily intake for vitamin A, according to The World’s Healthiest Foods. This root vegetable has a thin skin with orange or yellow flesh. Sweet potatoes also contain vitamin C, dietary fiber, copper, manganese, vitamin B6, iron and potassium. One sweet potato, with skin, also contains just 95.39 calories.

Calf’s Liver

The livers of younger calves usually contain less hormones, pesticides and antibiotics when compared to the livers of older animals. This meat is also packed full of nutrients, with 690 percent of the recommended daily intake for vitamin B12 and 610 percent of the recommended daily intake for vitamin A. Other vitamins found in calf’s liver include folate, vitamin C, vitamin B2, niacin, vitamin B5 and vitamin B6. The mineral content of calf’s liver includes copper, selenium, zinc, iron and phosphorus. This food also offers 49.1 percent of the daily recommended intake for protein.

Turnip Greens

Turnip greens offer a good source of vitamin A, vitamin C and vitamin K, along with other vitamins and minerals. Just one cup of turnip greens has 158.3 percent of the daily value for vitamin A, making it a good addition to salads and other dishes. Turnip greens also contain omega-3 fatty acids, which the body needs for proper function. Other nutrients found in turnip greens include manganese, folic acid, calcium, fiber, copper, vitamin E, vitamin B6, magnesium, potassium, phosphorus, iron, vitamin B2, tryptophan, vitamin B5, vitamin B3, protein and vitamin B1.

Red Bell Peppers

Rich in flavor and color, red bell peppers add nutrition to any salad or main dish, making them one of the best foods containing vitamin A. One medium red bell pepper has just 30 calories and contains 140 percent of the recommended daily value for vitamin A, according to the Daily Plate. This vegetable also has 380 percent of the recommended intake of vitamin C, along with iron, potassium and 2 g of dietary fiber.

Watermelon

Watermelon is a heart-healthy food that contains several important nutrients. The United States Department of Agriculture determined that watermelon consumption has several benefits for the heart. This food increases the amount of free arginine and citrulline in the body, which helps maintain good cardiovascular function. Two cups of diced watermelon contain just 80 calories and have 30 percent of the recommended daily intake of vitamin A.

References

The World’s Healthiest Foods: Carrots

The World’s Healthiest Foods: Spinach

WebMD: Frequently Asked Questions About Phytonutrients

The World’s Healthiest Foods: Sweet Potatoes

The World’s Healthiest Foods: Calf’s Liver

The World’s Healthiest Foods: Turnip Greens

The Daily Plate: Red Bell Pepper, Raw

National Watermelon Promotion Board: Nutrition