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The Best Fruits and Vegetables for Vitamin A

Posted on : 11-01-2023 | By : Grant Hudson | In : Uncategorized


Vitamin A is a fat-soluble vitamin that plays a crucial role in maintaining good health. It is essential for maintaining healthy vision, supporting the immune system, and promoting healthy skin and mucous membranes. Vitamin A can be found in a variety of fruits and vegetables, but some are particularly high in this essential nutrient. In this article, we will discuss some of the best fruits and vegetables for vitamin A and how they can benefit your health.

Sweet Potatoes

Sweet potatoes are an excellent source of vitamin A, providing about 669% of the recommended daily value (DV) in one medium sweet potato. This vegetable is also high in other essential nutrients like potassium and vitamin C. Sweet potatoes can be roasted, mashed, or even baked into a sweet treat.


Carrots are another great source of vitamin A, providing about 428% of the DV in one cup of raw, chopped carrots. Carrots are also high in other essential nutrients like fiber and potassium. They can be eaten raw or cooked, and they are a popular ingredient in many dishes like soups, stews, and roasted vegetables.

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are also great sources of vitamin A. One cup of cooked spinach provides about 193% of the DV, while one cup of cooked kale provides about 208%. These leafy greens are also high in other essential nutrients like vitamin K and calcium. They can be eaten raw or cooked and can be added to a variety of dishes like soups, salads, and sandwiches.


Squash, particularly butternut, acorn and pumpkin are good source of vitamin A. One cup of cooked butternut squash provides about 217% of the DV and acorn and pumpkin also provide more than 100% of the DV in one cup serving. Squash can be roasted, pureed for soups or added to stews and casseroles.

Apricot and Papaya

Apricots and papaya are good sources of vitamin A, one apricot providing about 18% of the recommended daily value and one cup of papaya providing about 19%. They are also high in other essential nutrients like vitamin C, potassium and fiber. They can be enjoyed as a snack, in smoothies or added to salads.

Egg yolks

Egg yolks also contain a good amount of vitamin A, with one large egg yolk providing about 4% of the recommended daily value. Eggs are also an excellent source of protein, choline, and other essential nutrients. They can be enjoyed in a variety of ways, such as boiled, fried, poached, or baked.


In conclusion, there are many fruits and vegetables that are high in vitamin A, and incorporating them into your diet can provide a wide range of health benefits. Sweet potatoes, carrots, leafy greens, squash, apricots, papaya and egg yolks are all great choices for vitamin A and offer a variety of nutritional benefits. Eating a diet rich in these fruits and vegetables can support healthy vision, immune system and promote healthy skin. Incorporating these fruits and vegetables in your diet can be a simple and delicious way to boost vitamin A intake. It’s always important to consume a balanced and varied diet to ensure you get all the necessary nutrients. It’s also important to mention that excessive intake of Vitamin A can be toxic, so it’s recommended to consult with a healthcare professional before taking any supplement containing Vitamin A.

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