Best Sources of Vitamin A (Aside from Carrots!)

Amy Taylor June 25, 2014

Vitamin A is one of the most popular and overrated nutrients. It refers to a group of fat-soluble antioxidant compounds, and is considered an essential vitamin. Vitamin A plays an important role in many bodily processes, especially in maintaining eye health, supporting the immune system, and enhancing gene transcription.

Despite its importance and the vast sources, vitamin A deficiency remains to be a common health issue worldwide. In 2009, scientists from Newcastle University found that almost half of British women could be suffering from vitamin A deficiency due to a previously undiscovered genetic variation.

Insufficient levels of vitamin A can lead to deteriorating eyesight, poor skin health, and increased risk of disease. And whilst supplements are readily available, nothing beats the natural sources.

And speaking of natural sources, carrots often get the buzz when it comes to vitamin A. in fact, the name ‘carrot’ was derived from ‘beta carotene’ – one of the most important pro-vitamin A carotenoids. Eating just an ounce of carrots can supply the body with 95% of the recommended daily intake (RDI) of vitamin A, plus an extra dose of manganese, fibre and vitamin K.

But apart from carrots, what else contain significant levels of vitamin A?

Wheatgrass

Good news to green juice lovers – not only do you supply chlorophyll and antioxidants to your system, you are also giving your body a whopping 12,000 international units of the vitamin per ounce! Aside from vitamin A, wheatgrass is also packed with its fellow nutrients – vitamin C and E which have powerful antioxidant properties that fight macular degeneration – an eye disease that can lead to blindness and is very common among older adults.

Sweet Potatoes

Next in line are sweet potatoes, the healthier alternative for traditional fries. Whilst they come from the same variety, sweet potatoes are far better than regular potatoes when it comes to nutritional value. For instance, whereas white potatoes contain minimal amount of vitamin A, cooked sweet potatoes are loaded with it. In fact, just one ounce of it contains more than 100% of the recommended daily intake of vitamin A! Not only that – these amazing, extra-sweet root crops are also high in fibre and vitamin C.

Kale

This superfood is widely known for its rich vitamin K content. But did you know it boasts of having high levels of vitamin A too? An ounce of this leafy vegetable packs 82% of the recommended daily value. This makes kale the best green leafy source of vitamin A. Spinach and broccoli come next.

Chlorella

These single-celled green algae grow in freshwater pools and are one of the world’s most nutrient-dense foods. And of all the vitamins and minerals it contains, vitamin A has the biggest share. One ounce of dried chlorella has whopping 287% of the recommended daily intake. What’s more, the same serving contains 133% of the RDI of zinc – an essential trace mineral that helps the body absorb vitamin A and contributes to cancer prevention and better immunity.

Squash

Different varieties of squash are rich in vitamin A as well. A hundred gram of cooked mashed Pumpkin, which makes a great soup, has 282% RDI of vitamin A. You’ll get this, along with some other nutrients (unsaturated fat, antioxidants, and fibre) for a fewer amount of calories! Furthermore, pumpkin has beta-cryptoxanthin, another pro-vitamin A carotenoid, which is linked with a reduced risk in developing inflammatory diseases, such as rheumatoid arthritis.

Sweet Red Peppers

The wonderful combination of the tangy taste and crunchy texture of sweet red peppers make these a special ingredient for cooking vegetables and meat for a flavour boost, and of course, an extra dose of vitamin A. One cup of chopped sweet red peppers has 93% RDI of the said vitamin.

Make sure to add these super foods to your diet to give yourself a big boost of vitamin A.