20 Vitamin A-Rich Food to Add to Your Diet

Written by Resurchify | Updated on: July 16, 2023

20 Vitamin A-Rich Food to Add to Your Diet

The thing that people took care of the most during covid was to strengthen immunity. What have we not done to become this strong? We did what doctors, friends, and relatives, whatever they said. Sometimes restored to yoga, then made home remedies as a shield, insisted on a balanced diet, & then went round of gym and boosted immunity to a great extent.

But why is it crucial to keep immunity strong? This question is precisely like why fertilizer & water are necessary for growing plants. For example, sometimes it is needed to fertilize a tree & plant so that it does not get insects or for healthy growth. In the same way, we also need to boost immunity by taking necessary supplements so that our body gets the power to fight against harmful bacteria & viruses. 

The best way to uplift immunity is to emphasize vitamin A-based food. A healthy body demands to include Vitamin A in our daily routine.

Vitamin A is rich in antioxidants, which benefit the body in many ways. Its deficiency can cause many diseases, including cancer, cataract, HIV etc. Also, there are problems like freckles, acne & wrinkles. It is a vitamin that dissolves easily with fat. It can take as a supplement, also foodstuff oil, butter, meat, fruits, vegetables & many food items.

Let us throw light separately food & beverage containing Vitamin A & also try to know how it prepares our body to fight. In addition, we will also discuss the damage caused by Vitamin A deficiency & how it functions on the body. 

There are two types of Vitamin A retinoid it contains in animal products & beta- carotene contains in plants-based products. Most doctors recommend taking Vitamin A to those who have a poor digestive system, do not take a proper diet & have a weak immunity system. Therefore, Vitamin A contains a food we must include in our daily diet.


Fenugreek is a legume. No one's kitchen is complete until they have a box of fenugreek seeds for it & effortlessly available in the market & are the best source of vitamin A. Antioxidants, Hypocholesterolemic, antidiabetic, & immunological activities found herein keep us away from stress, cancer, & control blood glucose level. It keeps the mind fresh & also prevents depression etc. The protein, vitamin A & minerals found in it are also effective for diabetic patients. Its daily intake reduces the amount of insulin in the body & also controls the amount of sugar in the blood. It is even more important for heart patients because it prevents the ever-increasing cholesterol level from increasing.

 Due to Vitamin A, iron & protein, fenugreek is also beneficial for hair & skin. Its antioxidants rejuvenate the skin from the inside & purify the blood, which makes the skin glow & blemish-free. For these benefits, soak one tablespoon of fenugreek seeds overnight & after filtering these seeds, drink its water on an empty stomach in the morning. It has believed that fenugreek seeds keep us warm from the inside, so it becomes necessary to consume them in winter. To protect against coronavirus, doctors also insisted on its consumption. We can drink one glass of this water 3 to 4 times a week. 

Fenugreek leaves Paratha can be a perfect option for breakfast or dinner during winter, or temper it in vegetables every day. It is also much helpful for increasing metabolism, as well-known as a healthy drink for weight loss. It contains 6.66 milligrams of Vitamin A in 1 tablespoon of fenugreek seeds. 


Being a natural antioxidant, its quality increases. The combination of Vitamin A & beta carotene makes a valuable fruit. Beta carotene gets converted to Vitamin A inside our body. Vitamin A is required to disconnect night vision issues. For fruits in which Vitamin A is in combo size, especially peach, its consumption is also mandatory. This is a package of Vitamins & minerals. Fresh peaches filled with antioxidants & Vitamin C helps to eliminate harmful free radicals. 

A big peach contains about 6% Vitamin A while a medium-sized peach contains 2%. As recommended by U.S. Dietary Guidelines, a woman should take 1.5 cups & a man should take 2 cups of peaches every day.


Broccoli is a vegetable. History has witnessed that it has been someone's compulsion to eat this. Why compulsion? Because not everyone likes its taste. Yet it is so potent that people can't even stop themselves from eating this. The reason is the Vitamin E, A, K, C, calcium, & antioxidants found in it. It has low calories also. That's why it is essential to eat 1 cup of broccoli (6.08 mcg of Vitamin A) every day. 

It can also be enjoyed with cheese, noodles, egg salad with olive oil & soup, if not to compromise on taste.


Apart from being tasty, it is also healthy. 

Turkey exports & produces the largest quantity of it all over the world. It tastes great in both fresh & dried form. Vitamin A found in apricot improves the quality of vision. Apricot's beta-carotene & retinol pivotal role play in fighting against eye-related disorders. 100 grams of apricot contains 12% of Vitamin A.  


Green spinach has always been a great source of Vitamin A. Only those who prioritize their fitness can tell what spinach means to them. The goodness of Vitamin A also contains some other nutrients like fiber, minerals, & is super low in calories. Every day, take about 1 cup of spinach, which carries 4 milligrams of Vitamin A. Palak Paneer & Palak Paratha is a very delicious combination to enjoy taste along with health.


Everyone is aware of the properties of papaya & a fruit salad isn't complete until it has papaya in it because it is so healthy. The child will also tell you about its properties and why it is essential to eat. There is a treasure hidden in papaya of vitamin A, Vitamin C, & Vitamin E, whose antioxidants reduce the risk of heart diseases & reduce cholesterol.

Its speciality also increases because of the high-fiber diet, which keeps the digestive system. Papaya is a fruit that is eaten in almost every country. An interesting fact about papaya is that in Australia, it is known as pawpaw. In South Asia, it is called kepaya, lapaya & tapaya & the good thing is that we don't have to wait for any particular season to eat it because it is available throughout the year.  

Sweet Potato

We know that it is necessary to consume tuber roots in winter. That's why the importance of sweet potato increases in winter. It has many reasons as it keeps the body warm, it has many nutrients & has many benefits in terms of health. It has a wealth of energy & people associate it with potatoes. Found in orange & dark brown species. Dark-coloured sweet potatoes are rich in Beta carotene & Vitamin A. By saying 100 grams of sweet potatoes, we can get up to 400 grams of vitamin A.

Rich in dietary fibre & carbohydrates, it increases the blood & fills the weak people with energy. For controlling blood sugar, it is necessary to have carotenoids & there can be no better fruit than the sweet potato.


Carrot is such a vegetable that its characteristics are adopted by including it in the diet in many ways. Early, the carrot was available only in winter, but now we can find it throughout the year. The reason behind this, people use chemicals & fertilizers & injections to increase their yield & increase they're indiscriminately in the market. Therefore, keeping accurate information, consume carrots only in the right season. Eating carrots every day means cholesterol problems, reduces cancer risk, strengthens the digestive system, and gets rid of hair & skin problem.

Up to 330%, Vitamin A is present in 100 grams of carrots. Carrot halwa is a popular dish in North India during winters but in the presence of sugar, it is very high in calories. Its salad can also be a good option.                                                      


Having lutein & zeaxanthin carotene makes capsicum beneficial for the eyes. Many people don't like its taste, especially children. But the best thing is that the calories are negligible herein, so people of all ages must eat them. Due to being fortified with Vitamins & minerals, it is also effective in diseases like cataracts. Having Vitamin A is efficacious for these diseases:

  • Anaemia
  • Cancer
  • Boost up the immunity system
  • Weight lose

Capsicum is high in Vitamin A, comprising 93% of our daily recommended intake. It has a combination of magnesium & Vitamin B6 which are essential for nerve function & help relieve anxiety & prevent a panic attack.


It is not possible to talk about Vitamin A without mentioning pumpkin. However, people consider potatoes to be the king of vegetables, in the true sense, pumpkin deserves this. As we age, our body becomes home to many diseases. Like blindness, loss of eyesight, blood pressures, diabetes all are common. These are common diseases to say, but initially, we have to prevent from this otherwise, it can be fatal. So in such a situation, pumpkin plays a significant role & gets rid of all these problems.

Luckily nature has gifted us with a natural treasure like pumpkin, in which lutein & zeaxanthin cures many diseases related to eyesight. Research proves that Vitamin A deficiency leads to blindness. Vitamin A & beta carotene both prevent blindness. Apart from this, it contains Vitamin C & E. Indeed, it is the king of vegetables.


Along with being the king of fruits, it is also full of nutrients. The abundance of Vitamin A, C, E, fibre & carbohydrates, boosts the immune system & treats friendly with the digestive system. 2 cups of mango pulp contains 3 milligrams of Vitamin A.


Butter is such a dairy product that changes the taste of our food. From Breakfast to Dinner, it adds flavour to every meal. There are many types of it available in the market as butter without salt or salt, garlic butter, & many more. It is also a yummy way to take vitamin A. It is a healthy part of our diet as it reduces cancer risk. The reason is beta carotene, which is a compound that converts Vitamin A into the body. Beta carotene is responsible for taking care of our eyes. That's why it also emerges from the problem of vision loss. Vitamin D & E strengthen the bones & are also healthy for the skin. Butter is a better source of:

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Calcium

Goose Meat and Liver

Goose meat is dark in colour & looks like more similar beef, mostly eaten at Christmas, in European countries, especially in Germany. It is large bird meat in the Anatidae family birds. Taking about its taste, it is more flavorful than chicken & turkey. Its colour is darker than chicken & strong in taste. It has a variable amount of Vitamin E & A. But its liver substitute is better than meat to get plenty of Vitamins A.  

About 100 grams of goose liver fulfills the deficiency of Vitamin A by 620%.


 Fish is a dish & full of all kinds of nutrients. We eat this as a platter & also add it to our life as a necessary supplement. There are many types of fish, of which the most well-known & nutritious is Salmon. Total six types of Salmon fish found that are healthy & can be made in many yummy recipes. Wealthy in nutrients found in two spices, farmed & wild. Wild fish is considered more nutritious than farmed fish. It has nutrients like high-quality protein, omega 3, fatty acids & vitamins A, B, & D that promote a healthy heart & pregnancy, reduce the risk of osteoporosis, improve eyesight, support healthy brain function.

Cod Liver Oil

The oil prepared from the liver of codfish is called cod liver oil. Like the rest of the fish oil, it also has the goodness of Omega 3, docosahexaenoic acid, eicosapentaenoic acid with Vitamin A & D. It is a considerable alternative to Vitamin A for non-vegetarians. It is different from other regular fish oil because mostly regular fish oil is extracted from the tissue of oily fish like tuna, herring, anchovies & mackerel & cod liver oil is prepared from the liver of the cod itself. If we consume one tablespoon, i.e. 5 ml daily, then it will fulfil every day's requirements of Vitamin A up to 90%.

Lamb Liver

Another tasty way to get Vitamin A is lamb liver. If you are allergic to fish & it is necessary to take Vitamin A, then it can be taken as another option for non-vegetarians. It wouldn't be wrong to say that it has a bonanza of Vitamins. It is a source house of vitamins, such as vitamin B complex, vitamin C & vitamin A. Lamb liver is very tender & similar to goat liver. For a powerful immunity system, healthy eyes & vision, skin problems, it is required that we consume Vitamin A & lamb liver can remove all these problems. It contains 140% vitamin A in 1 serving size. It is available in the market & stored in the refrigerator for 2 or 3 days. But better to eat it fresh.

Beef Liver

Those who don't like the taste of beef liver can also take its supplements. Its capsules & tablets are available in the market. But why beef liver is high in protein & low in calories that supports the immune & nervous system. Pregnant women must add on the beef liver in their diet. It is compulsory to eat beef liver not only because it contains vitamin A but has minerals like

  • Zinc Iron
  • Phosphorus
  • Selenium
  • Copper

The liver is also a significant organ for the cow. It is necessary for us in s, because it has vitamins & minerals that work in detoxification & strengthen immunity. Every 100 grams of beef liver provides 813% of vitamin A.

Goat Cheese

Goat cheese full of health & properties is a favourite of children. Pizza & Burger is not complete without it. Like cow cheese, it is also effortlessly available in supermarkets & stored in the refrigerator for a long time. In places where the goat is the source of milk, Goat cheese is an alternative to cow cheese. Another good thing about this that is Goat cheese has fewer calories than Cow Milk Cheese. There are only 75 calories per ounce, which is less than cow milk cheese like mozzarella (85), brie (95), Swiss (108), & cheddar (115). Talking about vitamins & minerals, it is a great source of following:

  • vitamin A
  • vitamin B
  • riboflavin
  • calcium
  • iron 
  • phosphorus
  • magnesium
  • potassium

It is easy to digest & those who are allergic to cow milk cheese should consume it. About 100 grams contains up to 288 mcg of vitamin A.

Hard-boiled Egg

Hard-Boiled Egg is a low-calorie food. That contains amino acids, which are a good source of protein. Hard-Boiled Eggs are always the right choice for breakfast. This is what dietitians & doctors recommend first to lose weight. There are many ways to eat it, such as topping to the salad or removing the yolk part. Surprisingly, despite helping increase cholesterol reduces the risk of heart diseases. Research also shows that if diabetic patients eat 7 boiled eggs a week with proper exercise, then the risk of heart disease is reduced in them. Not only this, the existing Choline, Lutein & Zeaxanthin promote healthy eyes & brain. A single large boiled egg contains 6% of vitamin A. It would be best if we can eat without the yolk.

The Bottom Line

These are some of the foods that we can bring into our diet to overcome the deficiency of vitamin A & other nutrients. Knowing the advantages & disadvantages, we should consume it keeping our health in mind. With growing age, our body needs many types of nutrients to fulfill body requirements that we start using from today itself. Out of which vitamin A is also prominent that fights against many diseases & provide a healthy life.

The best thing is that its sources are both vegetarian & non-vegetarian foods. Many types of recipes are also available. Many of these food items are effortlessly available in our kitchen & market.

But along with this, it is also necessary to know about its correct dosage. Depositing vitamin A in large amounts in the body can also be fatal. Avoid excessive consumption of the suggested food item. Accumulating vitamin A excess can be toxic to the body. Consuming too much vitamin A also promotes hypervitaminosis A with vitamin A toxicity which results in:

  • liver damage
  • pressure the brain
  • vision problems
  • skin changes
  • bone pain

Therefore, take it according to body requirements only after accurate information & medical consultation. So from today onwards, take vitamin A-rich meals for yourself & your loved ones & experience healthy & happy life.

Frequently Asked Questions

What is Hypervitaminosis?

It is a disease caused by an excess of vitamin A. It has two conditions:

Acute: It is a condition that occurs suddenly & for a short time. It ends in a short period after medical treatment, not getting the right cure, can lead to death.

Chronic: It is the opposite of acute, i.e. spreads its roots & lasts for a lifetime. It is not dangerous like acute. Its symptoms are:

  • Common cold
  • typhoid
  • jaundice
  • cholera
  • burns
  • diabetes
  • cancer
  • tuberculosis
  • arthritis

In this way, one can know the difference between acute & chronic disease & we find the acute is more harmful than the chronic. Acute demands & needs proper research, cure, care & attention so that not affect the patient mentally & physically.



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