Fruits That Have Vitamin A


Fruits That Have Vitamin A is an essential nutrient your body needs to maintain good health as well as eyesight. Since fruits are known to be rich in various vitamins and minerals, many people wonder which fruit contains the most amount of vitamin A. The answer is that sweet potatoes, carrots, pumpkins, apricots, and cantaloupes have the highest amounts of vitamin A – when compared with other types of fruits.

Vitamin A-Rich Fruits That You Should Include

Vitamin A is a superhero in the world of vitamins and micronutrients. It is an essential micronutrient along with other vitamins and minerals. Vitamin A is a fat-soluble vitamin that helps to maintain your skin, hair, and sight. It also keeps your reproductive system healthy and boosts your immune system.

It cannot be produced by your body, therefore it should be included in your diet. According to some studies, vitamin A might help to prevent cancer and asthma.

Vitamin A stored in your liver and released as per the requirement of your body. According to the National Institute of Health (NIH), men need about 900 micrograms and women need about 700 micrograms per day.

Types of vitamin A 

  • Retinol – This type of vitamin A found in animal foods such as beef, chicken, etc. The body can directly consume this pre-formed vitamin.
  • Beta-carotene – This is a plant-based source of vitamin A that is obtained from fruits and vegetables. This type of vitamin A first converted into its active form (retinol) and then used by the body.

Benefits of vitamin A 

Vitamin A is a necessary element for our body growth. Among various benefits here are some main benefits –

  • Improves eyesight
  • Reduces risk of night blindness
  • Strengthens the bones and teeth
  • Promotes muscle growth
  • Boosts immune system
  • Prevents cancer
  • Keeps the reproductive system healthy
  • Helps to lung formation in the fetus

Vitamin A deficiency

Vitamin A deficiency usually develops during the infancy stage when the child has not been feeding or has not received an adequate amount of its mother’s milk. Diarrhoea also leads to the loss of Vitamin A in children. Vitamin A deficiency also leads to chronic diarrhoea, making this a vicious cycle. Vitamin A deficiency also causes Xerophthalmia which affects pregnant women and children causing night blindness. Vitamin A deficiency is the leading cause of blindness amongst children, especially in developing countries.

Vitamin A-rich fruits 

Vitamin A found in various foods such as fruits, vegetables, animal food, and dairy products. So, we can easily add this to our diet to fulfill the daily requirement. As per studies, fruits are easier to digest than vegetables. Here is a list of fruits which are rich in vitamin A –

1: Papaya

Papaya is rich in antioxidants of vitamin A. It is great for your vision and skin. It also protects the cornea and prevents degeneration of the retina which makes it a great food that is rich in Vitamin A for the eyes. You can have it for breakfast or in the form of a smoothie or dessert.

2: Mango 

Mango is known as a king of fruits and also an excellent source of vitamin A, vitamin C, minerals, and fibers. A medium-sized mango provides almost 75% of the required vitamin A. Mango reduces the risk of some type of cancer and other major diseases.

3: Cantaloupe

Cantaloupe is a summer fruit and it is super hydrating. It is full of vitamin A, vitamin C, potassium, and magnesium. One sliced cantaloupe with ice-cubes in water can refresh you.

4: Grapefruit 

Grapefruit is loaded with vitamin A along with vitamin C. They are full of antioxidants that help to prevent various chronic conditions like heart diseases, cancer, and eye-related problems. It also boosts your immunity and keeps you healthy.

5: Watermelon 

Watermelon is a naturally sweet fruit bundled with vitamin A. It works amazingly to improve your immunity, skin health, and eye health. It repairs your skin and hairs and prevents damage.

6: Fresh apricots 

Apricots are available in fresh, dried, and canned form. Fresh apricots are packed with vitamin A. It helps in the enhancement of vision, build immunity, and protect your skin. Apricots help to reduce the chances of developing age-related eye problems.

7: Tangerine

Tangerine is a good source of vitamin A and vitamin C. Both vitamins play a crucial role in maintaining good eye health and skin health. Vitamin A helps to prevent age-related macular degeneration (eye-related problems) that leads to a decrease in vision with age. It also protects your eyes from cataracts. Tangerine also helps in treating various skin conditions such as skin-aging, eczema, etc. It also controls the skin-aging process such as dull skin, wrinkles.

8: Nectarine 

This bright-red colored Nectarine is high in vitamin A. It protects your eyes from free radicles which can damage your eyes. Nectarine also supports eye health and might prevent macular degeneration. It also helps to enhance cell growth and the development of white blood cells. The vitamin A in Nectarine can help to fight infections and boost your immunity.

9: Guava 

Guava is well known as a booster for good vision due to the presence of vitamin A in it. It slows down the development of cataract and macular degeneration of the eye. It also helps to brighten up your skin and slow down that skin-aging process.

Top 10 Foods High in Vitamin A

Top 10 Foods High in Vitamin A

Vitamin A is a fat-soluble vitamin with several important functions in the body. It helps cells reproduce normally, is involved in healthy reproductive function and normal growth and development of the embryo and foetus. It is also required for the maintenance of good vision, immune system function, and keeping skin healthy.

A deficiency of vitamin A can lead to blindness and increased viral infection. However, deficiency is only considered a problem in developing countries, where it is a leading cause of blindness in children.

Overconsumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.

About The Types of Vitamin A and Retinol Equivalents

  • Vitamin A is available to humans in 2 ways: preformed vitamin A and carotenoids.
  • Carotenoids, like beta-carotene, are found in plant foods and have to be converted by the body into vitamin A.
  • Preformed vitamin A is found in animal food sources like liver, meat, fish, and dairy. Like carotenoids, the preformed vitamin A also needs to be metabolized by the body into an active form of vitamin A.
  • In rare cases certain people cannot convert carotenoids to vitamin A and should consume vitamin A found in animal food sources or supplements. These people should see our lists of meats high in vitamin A, fish high in vitamin A, and dairy foods high in vitamin A.
  • Solving the Vitamin A Problem: Since vitamin A comes in many forms, starting from July 2018 large US food producers will report vitamin A values in retinol activity equivalents (RAE) of vitamin A. The new daily value for Vitamin A RAE will be 900mcg per day.

High vitamin A foods include sweet potatoes, carrots, fish (tuna), winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers, pink grapefruit, and broccoli. The current daily value (DV) for Vitamin A is 900mcg of retinol activity equivalents (RAEs).

Foods High In Vitamin A


Vitamin A (RAE)
per Cup Cooked
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(148% DV)
(95% DV)
(541% DV)

Nutrition Facts for Cooked Carrot

A medium-sized carrot provides 44% DV of vitamin A.

Tuna Fillet2Tuna

Vitamin A (RAE)
in a 6oz Fillet
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(143% DV)
(84% DV)
(91% DV)

Nutrition Facts for Bluefin Tuna (Cooked

Other Fish and Seafood High in Vitamin A

  • 201% DV in a 5.5 oz fillet of eel
  • 150% DV in 1 tsp of cod liver oil
  • 36% DV in 20 small clams
  • 24% DV in 3oz of cooked mackerel

Half a Butternut Squash3Butternut Squash

Vitamin A (RAE)
per Cup Cooked
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(127% DV)
(62% DV)
(310% DV)

Nutrition Facts for Cooked Butternut Squash

Other Squash High in Vitamin A

  • 212% DV in 1 cup of canned pumpkin
  • 76% DV in 1 cup of hubbard squash
  • 59% DV per cup of average winter squash
  • 11% DV per cup of acorn squash

Sweet Potato4Sweet Potato

Vitamin A (RAE)
per Cup Baked
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(122% DV)
(107% DV)
(237% DV)

Nutrition Facts for Baked Sweet Potatoes.

A medium-sized baked sweet potato provides 122% DV of vitamin A.

A Bowl of Spinach5Spinach

Vitamin A (RAE)
per Cup Cooked
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(105% DV)
(58% DV)
(506% DV)

Nutrition Facts for Cooked Spinach.

Other Dark Leafy Greens High in vitamin A

  • 98% DV per cup of cooked kale
  • 96% DV per cup of cooked mustard greens
  • 80% DV per cup of cooked collards
  • 60% DV per cup of cooked Swiss chard
  • 40% DV per cup of cooked bok choy

A cantaloupe with a cantaloupe wedge6Cantaloupe

Vitamin A (RAE)
per Cup
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(33% DV)
(19% DV)
(110% DV)

Nutrition Facts for Cantaloupe Melons

Other Fruits High in Vitamin A

  • 17% DV in 1 cup of apricots
  • 10% DV per cup of sliced mango
  • 8% DV per cup of sliced papaya


Vitamin A (RAE)
per Cup
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(23% DV)
(48% DV)
(570% DV)

Nutrition Facts for Romaine Lettuce.

Sweet Bell Peppers8Red Bell Peppers

Vitamin A (RAE)
per Cup Cooked
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(22% DV)
(16% DV)
(117% DV)

Nutrition Facts for Boiled Red Bell Peppers.

Cooked Green Bell Peppers provide 3% DV of Vitamin A per cup cooked.

Sliced Grapefruit9Pink Grapefruit

Vitamin A (RAE)
per Cup
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(15% DV)
(6% DV)
(31% DV)

Nutrition Facts for Pink Grapefruit

Broccoli Stalk10Broccoli

Vitamin A (RAE)
per Cup Cooked
Vitamin A (RAE)
per 100g
Vitamin A (RAE)
per 200 Calories
(13% DV)
(9% DV)
(49% DV)

Nutrition Facts for Broccoli (Cooked).

Vitamin A-Rich Foods to Add to Your Diet

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Some beautiful reasons to get on the A train: Vitamin A protects against UV damage and helps keep skin healthy. It also promotes brain function and boosts immunity, says Michelle Cady, a New York City-based integrative nutrition health coach. But it’s better to rely on food, not a supplement, to get your fix. “Vitamin A can be stored at high levels in your body, which could be toxic,” she said. Here, 12 nutritious options.

Healthy Foods High in Vitamin A

Vitamin A is an important, fat-soluble vitamin found in many types of food. It comes in two forms: retinol, which is mostly found in animal products, and provitamin A or beta-carotene, which is found in red, yellow, and some green fruits and vegetables.

Both of these types of vitamin A are available in supplement form, but research suggests that it is best absorbed with sources of dietary fats. Eating foods rich in vitamin A has been shown to be important for maintaining your reproductive health, your eyesight, and your immune system.

Why You Need Vitamin A

Vitamin A is essential for your health in a number of ways. Your body cannot produce vitamin A from scratch, which makes it an essential micronutrient. That means that you need to get this vitamin from your food. On average, adults need between 700 and 900 micrograms (mcg) of vitamin A every day to avoid a deficiency.

Vitamin A plays an important role in many body systems, including:

Eye Health

Vitamin A is so important to your eyes that it is also known as “retinol,” after the word “retina.” Sufficient Vitamin A intake helps maintain the health of your retinas and helps prevent age-related macular degeneration. 

Immune Health

Your immune system is a complex collection of different cells that keep you healthy. Vitamin A plays a critical role in helping these cells communicate and regulate themselves effectively.

Reproductive Health

Vitamin A helps with multiple aspects of the human reproductive system. Getting enough of the vitamin in your diet helps prevent birth defects and reduces the risk of infertility for all genders.

Foods With Vitamin A

Many foods are rich in vitamin A, so it’s generally easy to get your daily requirement of this vitamin from your diet. These eight foods are some of the best sources of dietary vitamin A available.

  1. Liver

Liver is the richest source of vitamin A outside of supplements. A single three-ounce serving of cooked liver contains as much as 6600 mcg of vitamin A, or more than 700% of your daily requirement. Liver is such an effective source of vitamin A that some sources recommend eating liver no more than once a week to avoid consuming too much of the vitamin.

  1. Dairy

Dairy in general is an excellent source of vitamin A on its own. In the US, though, many types of dairy milk are actually fortified with additional vitamin A. Depending on the dairy source, a single serving can have between 100 and 300 mcg of vitamin A. 

  1. Sweet Potato

A single whole sweet potato contains an impressive 1400 mcg of vitamin A in its skin. That’s more than 150% of your daily requirement in a single serving. For people following plant-based diets, this makes sweet potato an invaluable source of vitamin A. 

  1. Spinach

Spinach is known as a nutrient powerhouse for a reason. A single half-cup serving of spinach contains more than 570 mcg of vitamin A. Whether you’re eating it raw, in a smoothie, or cooked into a dish, spinach is a great way to get fiber and vitamin A at the same time. 

  1. Carrots

Like many other orange foods, carrots are an excellent source of beta-carotene. A half-cup of raw carrots contains more than 450 mcg of vitamin A. This is part of the reason why carrots are touted as good for your eyesight.

  1. Squash

All forms of yellow squash include some vitamin A, but pumpkin is king when it comes to this nutrient. A slice of pumpkin pie can have as much as 480 mcg of vitamin A, which is more than half your daily requirement. 

  1. Peppers

When it comes to vitamin A, the color of your peppers matters. Red sweet peppers contain a significant amount of vitamin A, nearly 120 mcg in a half-cup serving. On the other hand, green peppers come in at only 18 mcg — a big difference. Swapping the color of peppers in your food is an easy change that has big nutritional dividends.

  1. Cantaloupe

Vitamin A can break down when heated, so raw sources of this nutrient are important. Cantaloupe almost always consumed raw, so adding some of this melon to your diet can increase your vitamin A intake. A half-cup of cantaloupe has 135 mcg of vitamin A per serving. 

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