Foods that are high in Vitamin A

Vitamin “A” is an important micronutrient for our body. Vitamin A is not made in our body, so it is very important to take vitamin A with our diet. Vitamin A ingested through food is stored in our liver and is used by our body as needed.

Vitamin “A” is very important for many physiological functions. It combines skin cells to protect the skin from infection. Vitamin “A” is very useful to keep our eyesight good. It also plays an important role in our strong immunity, our physical growth, our sexual ability, etc.

Amount of Vitamin A intake per day:


Age Male Female pregnancy
0–6 months * 400 mcg RAE 400 mcg RAE
7–12 months * 500 mcg RAE 500 mcg RAE
1–3 years 300 mcg RAE 300 mcg RAE
4–8 years 400 mcg RAE 400 mcg RAE
9–13 years 600 mcg RAE 600 mcg RAE
14–18 years 900 mcg RAE 700 mcg RAE 750 mcg RAE
19–50 years 900 mcg RAE 700 mcg RAE 770 mcg RAE
51+ years 900 mcg RAE 700 mcg RAE

List of foods with vitamin “A”:

The foods we eat every day contain more or less vitamin A. But there are some foods that contain high vitamin A. Below are some foods high in vitamin “A” –

Cheese made from milk

115 micrograms in 1 slice

Half boiled eggs

74 micrograms in 1 large egg


392 micrograms in 1 medium carrot

141 micrograms in 1 cup

Sweet Potatoes

1,836 micrograms in 1 cup

245% (RDI) in 1 cup

Red Capsicum

256 micrograms in 1 large red capsicum

80 micrograms in 1 slice


74 micrograms in 1 small papaya

17 micrograms in 1 medium guava


1 tablespoon 97 micrograms


1 medium ame 181 micrograms

Does vitamin A deficiency cause night blindness (Nyctalopia)?

Lack of vitamin “A” causes night blindness (Nyctalopia). Night blind patients can move normally in daylight but at night there are many problems. Many do not see at all and many see wrong.