Top Foods Rich in Vitamin A: Benefits, Sources, and More

Close up of carrots with water droplets

The idea that carrots improve night vision isn’t entirely a myth. Beta-carotene, the main nutrient in carrots and what gives them their orange color, is a precursor to vitamin A. This essential vitamin helps your eyes adjust to low light conditions. While vitamin A won’t give you superhuman night vision, getting enough of it is crucial for maintaining healthy eyesight.

Beyond vision, vitamin A plays many vital roles in the body. It boosts the production and activity of white blood cells, which are key for a strong immune system. Vitamin A is also involved in bone remodeling, maintaining healthy endothelial cells that line our body’s surfaces, and regulating cell growth and division, important for processes like reproduction.

There are two primary forms of vitamin A we get from our diet: preformed vitamin A (retinol and retinyl esters) and provitamin A carotenoids (like alpha-carotene and beta-carotene), which the body converts into retinol. Preformed vitamin A is found in animal products, fortified foods, and supplements. Provitamin A carotenoids are naturally present in plant-based foods. It’s also worth noting that some carotenoids, such as lycopene, lutein, and zeaxanthin, aren’t converted to vitamin A but offer their own unique health benefits.

Recommended Daily Intake of Vitamin A: How Much Do You Need?

Vitamin A levels are often listed in International Units (IU) on Nutrition Facts labels. However, the Institute of Medicine prefers using micrograms (mcg) of Retinol Activity Equivalents (RAE) to account for the varying absorption rates of preformed vitamin A and provitamin A carotenoids. New FDA labeling regulations, implemented in July 2018 for larger companies, now list vitamin A as “mcg RAE” instead of IU.

RDA (Recommended Dietary Allowance): For adults aged 19 and over, the RDA is 900 mcg RAE for men (equivalent to 3,000 IU) and 700 mcg RAE for women (equivalent to 2,333 IU).
UL (Tolerable Upper Intake Level): The maximum daily intake that’s unlikely to cause harm is known as the Tolerable Upper Intake Level. For vitamin A from retinol, the UL is 3,000 mcg of preformed vitamin A.

Health Benefits of Vitamin A Rich Foods

Eating a diverse range of Foods With Vitamin A, especially fruits and vegetables, appears to protect against certain diseases. However, the benefits of vitamin A supplements are less clear.

Vitamin A and Cancer Prevention

Lung Cancer: Studies have shown that higher consumption of carotenoids from fruits and vegetables is linked to a lower risk of lung cancer in both non-smokers and smokers (current or former). However, clinical trials using beta-carotene and vitamin A supplements have not shown the same preventative effect. In fact, some studies even found an increased risk of lung cancer in participants taking beta-carotene or retinyl palmitate supplements. Therefore, it’s recommended that smokers, former smokers, and those exposed to asbestos avoid high-dose supplements of beta-carotene and retinyl palmitate. The U.S. Preventive Services Task Force advises against using beta-carotene supplements for cancer prevention due to the potential for harm outweighing any benefits.

Prostate Cancer: Lycopene, the carotenoid that gives tomatoes and grapefruit their red color, has been studied for its potential anti-cancer properties. While observational studies suggest a reduced risk of prostate cancer in men who eat plenty of fruits and vegetables, the role of lycopene specifically is still being researched. Some studies show a protective effect from lycopene-rich foods like tomatoes or supplements, while others show no effect. A Harvard study found a protective effect against advanced prostate cancer in men with higher tomato sauce intake. A meta-analysis of 26 studies also indicated that higher lycopene intake might protect against prostate cancer. However, the FDA states that definitive conclusions about lycopene are difficult due to variations in lycopene content in cooked and stored foods, and because lycopene-rich foods contain other beneficial compounds.

Vitamin A and Cognitive Health

The MIND diet study, focused on preventing neurodegenerative decline, found that higher blood levels of alpha-carotene (which includes lutein and zeaxanthin) were associated with better cognitive function (memory, learning, attention) in individuals at risk of cognitive decline. Fruits, green leafy vegetables, and orange vegetables contributed to higher alpha-carotene levels in participants.

Vitamin A for Age-Related Vision Diseases

Age-related macular degeneration (AMD) is a common eye condition and a leading cause of vision loss in older adults. AMD affects central vision, needed for detailed tasks like reading and driving. Oxidative stress and poor diets lacking fruits and vegetables are risk factors. Lutein and zeaxanthin, carotenoids with antioxidant properties, are found in the retina and may protect against AMD. The AREDS and AREDS2 studies found that daily high doses of vitamins including C, E, lutein, and zeaxanthin slowed the progression of intermediate and late-stage AMD, especially in those with low carotenoid intake. Beta-carotene was not found to be protective in these studies.

Top Food Sources of Vitamin A

Many foods are excellent sources of vitamin A, either as preformed vitamin A or provitamin A carotenoids. Look for vitamin A in fortified cereals, juices, and dairy products. Fruits, vegetables, and certain supplements are good sources of beta-carotene, lycopene, lutein, and zeaxanthin.

Vegetables rich in Vitamin A: Leafy greens (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin, winter squash, summer squash), tomatoes, red bell peppers.
Fruits rich in Vitamin A: Cantaloupe, mango.
Animal Sources of Vitamin A: Beef liver, fish oils, milk, eggs.
Fortified Foods: Many cereals, juices, and dairy products are fortified with vitamin A.

A colorful assortment of vegetables, excellent sources of provitamin A carotenoids.

Vitamin A Deficiency and Toxicity: What to Watch For

Vitamin A Deficiency Symptoms

Vitamin A deficiency is uncommon in developed countries but can occur. Conditions that impair digestion, such as celiac disease, Crohn’s disease, cirrhosis, alcoholism, and cystic fibrosis, can lead to malabsorption. People with very limited diets due to poverty or restrictive eating habits are also at risk. Mild deficiency can cause fatigue, increased susceptibility to infections, and infertility. More severe deficiency can lead to:

Xerophthalmia: Severe eye dryness that can cause blindness if untreated.
Nyctalopia (Night Blindness): Difficulty seeing in low light.
Bitot’s Spots: Irregular patches on the whites of the eyes.
Dry skin and hair.

Vitamin A Toxicity Symptoms

Vitamin A toxicity may be more common than deficiency in the U.S., often due to high doses of preformed vitamin A (retinol) in supplements. Vitamin A is fat-soluble and stored in the body, so excessive intake can build up to toxic levels. While the tolerable upper intake level for preformed vitamin A is 3,000 mcg (more than three times the RDA), some evidence suggests that high intake may increase the risk of bone loss, hip fracture, or birth defects. Excessive preformed vitamin A may also interfere with vitamin D’s beneficial effects. Signs of vitamin A toxicity include:

Vision changes, such as blurred vision.
Bone pain.
Nausea and vomiting.
Dry skin.
Sensitivity to bright light.

Beta-carotene, unlike preformed vitamin A, is not toxic even at high intakes. The body converts beta-carotene to vitamin A as needed, eliminating the risk of toxicity. Therefore, multivitamins with beta-carotene as the primary source of vitamin A are preferable. However, high-dose beta-carotene supplements are generally not recommended, especially for smokers due to links to increased lung cancer risk in some studies.

Interesting Facts About Vitamin A

Cod liver oil, often taken for vitamin D, is also very high in vitamin A (192% of the RDA) in the form of retinyl palmitate, the same synthetic form found in supplements. If you take cod liver oil, ensure other supplements don’t contain extra vitamin A. Other fish oil supplements usually don’t have significant vitamin A, but always check labels.
Concerns have been raised about vitamin A (retinol or retinyl palmitate) in sunscreens, moisturizers, and lip balms causing toxicity or cancer with excessive use. However, current evidence does not support this. Topical vitamin A is not absorbed into the bloodstream in significant amounts. The cancer concern stemmed from FDA mouse studies showing increased oxidative stress in cells exposed to retinyl palmitate and UV light. However, the American Academy of Dermatology states that there is no convincing evidence that retinyl palmitate in sunscreens causes cancer in humans, citing the high susceptibility of mice to skin cancer even without retinyl palmitate.
Retinoids in skin creams can increase skin sensitivity to sunlight. It’s advised to apply vitamin A creams at night and avoid strong sun exposure afterward.

Vitamins and Minerals

References

Last reviewed March 2023

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