Sweet potatoes have long been considered the "star" of vitamin A. A small grilled sweet potato provides about 577 micrograms of vitamin A, meeting most daily needs. However, according to nutritional data, many other foods far exceed this number.
According to Allison Herries, a certified nutritionist in Illinois (USA), "vitamin A is essential for vision, immunity and cell growth, but diversification of food sources is more important than just focusing on one type.
Here are 7 foods richer in vitamin A than sweet potatoes
Liver at the top of the list. Only 85 grams of pan-fried beef liver provide about 6,580 micrograms of vitamin A, many times higher than the recommended daily requirement. Liver is also rich in protein, iron and B vitamins. However, due to the excessively high vitamin A content, experts recommend eating only with a reasonable frequency.
Liver sausage is also a very rich source of vitamin A, with about 1,500 micrograms in a small 18 gram slice. Similar to fresh liver, this food needs to be consumed regularly to avoid the risk of vitamin A surplus.
Pumpkin butternut is a prominent plant choice, providing about 1,140 micrograms of vitamin A in a cooked cup. In addition to vitamin A, pumpkin is also rich in fiber, antioxidants, low in energy and beneficial for cardiovascular health as well as the immune system.
Cooked spinach provides about 943 micrograms of vitamin A per cup. This is a green leafy vegetable rich in antioxidants, which supports vision, helps reduce oxidative stress and is associated with reducing the risk of some chronic diseases.
Carrots, although familiar, still surpass sweet potatoes in vitamin A content. Half a cup of cooked carrots provides about 665 micrograms of vitamin A, mainly in the form of beta-carotene, a precursor that the body converts to vitamin A when needed. Carrots are also low in calories and rich in fiber.
Bluefin tuna is a notable source of vitamin A from animals. 85 grams of cooked tuna provide about 643 micrograms of vitamin A, and are rich in protein and omega-3 fatty acids that are beneficial for the heart.
Carp liver oil contains a very high amount of vitamin A, about 1,350 micrograms in just one teaspoon. In addition, this oil also provides vitamin D and omega-3. However, according to Dr. Elizabeth Barnes, clinical nutritionist at Boston (USA), "fish liver oil should only be used when there is a medical indication, because excess vitamin A can be toxic to the liver and affect bones".
How much vitamin A is needed each day?
The recommended daily vitamin A requirement is about 900 micrograms for adults and 700 micrograms for women. Children need lower doses, depending on age. Vitamin A can come from animal foods such as liver, fatty fish or from plant foods rich in beta-carotene such as pumpkin, carrots and green leafy vegetables.
Experts emphasize: vitamin A is essential for immunity, vision, cell development and fetus, but excessive supplementation, especially from animals or functional foods, can be harmful. The safest choice is still to diversify natural foods and eat balancedly.
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