15 foods rich in vitamin A dietitians recommend adding to your diet

• Foods high in vitamin A include carrots, bluefin tuna, sweet potato, and broccoli.
• Vitamin A is beneficial for eye health, your organs, and your immune system.
• Women should eat 700 micrograms of vitamin A daily and men should eat 900 micrograms.

Vitamin A is an essential nutrient responsible for supporting healthy vision, immune function, and cell growth. Therefore, not getting enough vitamin A either through food or supplements may lead to fatigue, frequent infections, night blindness, and severe dryness of the eyes.

While you can take vitamin A supplements, you should instead aim to eat enough vitamin A-rich foods, says Deborah Malkoff-Cohen, a registered dietitian and certified nutritionist at NYC Eat Well. That's because whole foods provide more fiber and micronutrients than supplements alone.

Important: The recommended dietary allowance of vitamin A for adult men is 900 micrograms (mcg) RAE, and 700 mcg RAE for adult women. ​​

Fortunately, vitamin A can be found in a number of whole foods. Below are a handful of foods that are especially rich in this essential nutrient, plus some tips on how to incorporate them into your diet.

1. Beef liver

A piece of beef liver (113 grams) contains 5,700 mcg of vitamin A, which is 633% of the daily value (DV) for men, 814% of the DV for women.

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Beef liver also has 23 grams (g) of protein, which is a whopping 40% of your daily value, making it a great option if you're looking to build muscle, says Malkoff-Cohen. Plus, with just 150 calories and 4 g of fat per serving, beef liver is a satiating, healthy food choice for those watching their weight.

Quick tip: Try mincing beef liver finely and mixing it into burgers, meatballs, or bolognese sauce.

2. Sweet potato

One large sweet potato baked with skin contains 1,730 mcg of vitamin A (192% DV for men, 247% DV for women).

A serving of sweet potato also has 35.3 milligrams (mg) of vitamin C (39% DV), which plays a key role in bone, muscle, immune, and skin health.

Quick tip: Baked, roasted, or air-fried sweet potatoes serve as a tasty side dish with meats, veggie burgers, or eggs.

3. Spinach

One cup of boiled spinach contains 943 mcg of vitamin A (105% DV for men, 135% DV for women).

One cup of this leafy green also provides 6.43 mg of iron (35.7% DV). Your body needs iron to make hemoglobin, a protein in red blood cells responsible for transporting oxygen throughout the body, and myoglobin, a protein that supplies oxygen to the muscles.

Quick tip: According to a 2018 study, cooking spinach, especially steaming or microwaving it, significantly increases its beta carotene content - a form of vitamin A. Try adding blanched, steamed, or sauteed spinach in soups, risottos, and omelets.

4. Carrots

One large raw carrot contains 601 mcg of vitamin A (67% DV for men, 86% DV for women).

Carrots also have 256 mcg of lutein and zeaxanthin, antioxidants known for reducing the risk of chronic eye diseases like cataracts. Additionally, a 2018 review found that lutein, specifically, is associated with improved cognitive performance.

Quick tip: Since vitamin A is fat-soluble, meaning it requires a fat source to be absorbed and used by the body, consider pairing carrots in a salad with an oil-based dressing, roasting them in olive oil, or eating them raw with hummus.

5. Ricotta cheese

A ½ cup (about 124 g) of ricotta cheese contains 149 mcg of vitamin A (17% DV for men, 21% DV for women).

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Cheese is also a good source of calcium. For example, ricotta has 206 mg (16% DV) of the essential mineral, which strengthens bones and maintains normal blood clotting.

Quick tip: Use this ultra-creamy, mild-flavored cheese in crepes, quiches, salads, and dips - or spread it onto toast with sliced fruits or veggies.

6. King mackerel

A 3-ounce portion of king mackerel contains 214 mcg of vitamin A (24% DV for men, 30% DV for women).

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King mackerel also has 15.3 mcg of vitamin B12 (638% DV), which a 2010 review found may ward off vascular, cognitive, bone, and eye health problems as well as birth defects during pregnancy.

Quick tip: Roasted or grilled mackerel fillets make for a healthy dinner entree, or you can substitute this oily fish for chicken in pasta dishes, salads, and casseroles.

7. Fortified skim milk

One cup of fortified skim milk contains 149 mcg of vitamin A (17% DV for men, 21% DV for women).

Fortified skim milk also offers 115 international units (IU) of vitamin D (14% DV). Vitamin D enables the body to more effectively absorb calcium and phosphorus, thereby keeping your bones and immune system healthy.

Quick tip: When buying milk, check the nutrition label to see if it's been fortified with vitamin D. Then, use it in cereal, protein shakes, smoothies, tea, or coffee.

8. Cantaloupe

One cup of diced cantaloupe contains 264 mcg of vitamin A (29% DV for men, 38% DV for women)

Cantaloupe is especially high in beta-carotene, an antioxidant and type of carotenoid that gives this fruit its orange pigment. When you consume beta-carotene, your body converts it into vitamin A, thereby boosting your vitamin A intake.

Quick tip: While cantaloupe is a delicious and healthy snack on its own, it can also be used in savory dishes like prosciutto-wrapped appetizers, salads with spiced nuts, and chilled soups with cucumber or ginger.

9. Red bell peppers

One cup of sliced red peppers contains 144 mcg of vitamin A (16% DV for men, 20.6% DV for women).

One cup of red bell peppers also has 118 mg of vitamin C (131% DV), making it an ideal snack if you're feeling under the weather. That's because consuming adequate amounts of vitamin C has been shown to reduce the length and severity of cold-related symptoms. However, contrary to popular belief, it won't prevent you from getting sick in the first place.

Quick tip: Red peppers can be roasted, stuffed with lentils, quinoa, or ground meat and cheese, added to stir-fries, or snacked on raw with hummus.

10. Mangos

One cup of mango pieces contains 89 mcg of vitamin A (10% DV for men, 13% DV for women).

Mangoes are also a good source of folate with 71 mcg (18% DV) per serving. Folate, a B vitamin, helps produce red blood cells. It is especially important during pregnancy as it prevents some birth defects, including:

• Anencephaly, in which a baby is born with an incomplete skull and underdeveloped brain.
• Spina bifida, in which a baby's spinal cord does not develop properly.

Quick tip: Add mango to smoothies, salsas, yogurt parfaits, and spicy curry dishes.

11. Hard-boiled eggs

One large hard-boiled egg contains 74.5 mcg of vitamin A (8% DV for men, 11% DV for women).

Eggs are also a good vegetarian source of B12 with 0.55 mcg (23% DV) per serving. Vegetarians need to be extra mindful of their B12 consumption since plant-based foods don't contain the vitamin. This means they're at risk of a B12 deficiency which can cause fatigue and muscle weakness.

Quick tip: Hard-boiled eggs are a nutritious addition to salads and sandwiches, as well as a high-protein, low-carb snack between meals.

12. Broccoli

A ½-cup serving of chopped boiled broccoli contains 60 mcg of vitamin A (7% DV for men, 9% DV for women) - which is more than quadruple the amount in raw broccoli.

Broccoli is also a good source of fiber with 2.6 grams (9% DV) per serving. Fiber helps with weight management, lowering cholesterol levels, supporting normal bowel movements, and keeping blood sugar levels in check.

Quick tip: Since cooked broccoli has more vitamin A than its raw counterpart, consider using it on pizza, pasta dishes, and frittatas.

13. Goat cheese

A 1-ounce serving of goat cheese contains 81.6 mcg of vitamin A (9% DV for men, 12% DV for women).

Goat cheese can also bump up your protein intake with 5.24 g (11% DV) per serving. Protein builds muscle, keeps skin firm, and increases satiety since it takes longer to digest than fats or carbs.

Quick tip: Crumbled goat cheese pairs well with eggs and beet or arugula salads - but you can also spread it onto sandwiches, toast, and flatbreads.

14. Butternut squash

One cup of cooked, cubed butternut squash contains 1,140 mcg of vitamin A (128% DV for men, 163% DV for women).

Butternut squash also has 6.6 g of fiber (24% DV). In addition to regulating weight and blood sugar levels, fiber is a prebiotic, meaning it feeds the healthy bacteria in our gut.

Quick tip: Butternut squash blends nicely into soups, risottos, and chili. When roasted whole, it can also serve as a nice base for a burrito bowl.

15. Bluefin tuna

A 3-ounce portion of bluefin tuna fish contains 557 mcg of vitamin A (62% DV for men, 80% for women)

Bluefin tuna is also a good source of healthy fats with 1.36 g of monounsaturated fats. About 15% to 20% of your daily fat intake should come from monounsaturated fats, since these fatty acids lower levels of LDL or "bad" cholesterol, thereby reducing your risk of heart disease.

Quick tip: Bluefin tuna steaks are best enjoyed raw or seared until medium-rare in the center. Dice it up into bite-sized pieces and serve it as ceviche, tartare-style, or in a poke bowl.

Insider's takeaway

Vitamin A is an essential nutrient that maintains organ, eye, and reproductive health.

Fortunately, you can consume enough vitamin A through healthy, whole foods like cantaloupe, cheese, and fish.

Just remember that vitamin A is a fat-soluble vitamin, meaning you'll absorb it best if you pair these foods with some sort of fat.

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