Better than carrots: the 5 superfood champions of vitamin A

1. Beef liver: a nutritional bomb

One slice of pan-fried beef liver (81 gr) = 6,270 micrograms of vitamin A (USDA, 2023).

Beef liver is one of the best foods in terms of vitamin A concentration, providing 697% of the DV in a single slice. The liver stores this fat-soluble vitamin, making it a highly effective natural source.

If you're not keen on the taste of liver, try it marinated on skewers or in terrine for a milder flavor. But beware: too much vitamin A can be toxic. The maximum recommended intake of preformed vitamin A (from animal feed and dietary supplements) is 3,000 micrograms per day. It is therefore advisable to consume liver in moderation, and to watch out for vitamin A supplements (National Institutes of Health, 2023).

2. Sweet potato: An ultra-rich vegetable alternative

One medium sweet potato cooked with skin (114 gr) = 1,100 micrograms of vitamin A(USDA, 2023).

Sweet potatoes aren't just delicious, they're also rich in fiber, vitamin C and beta-carotene. Thanks to their creamy texture and slightly sweet taste, they lend themselves equally well to savoury dishes and desserts.

Unlike the preformed vitamin A found in animal products, the beta-carotene found in sweet potatoes is converted into vitamin A according to the body's needs, preventing toxicity in the event of high consumption. The only possible side effect is carotenoderma, a temporary, harmless yellow-orange discoloration of the skin (National Institutes of Health, 2023).

3. Spinach: A green dose of vitamin A

One cup of cooked spinach (180 gr) = 943 micrograms of vitamin A (USDA, 2023).

Spinach is one of the easiest leafy vegetables to incorporate into the diet. Its mild flavor and tender texture make it an excellent choice for salads, smoothies, omelettes or stir-fried dishes.

Cooking tip: preparation influences vitamin A absorption. While steaming preserves more nutrients, browning spinach with a little olive or avocado oil improves absorption of this fat-soluble vitamin (Harvard T.H. Chan School of Public Health, 2023).

4. Pumpkin: A concentrate of autumnal nutrients

Half a cup of canned pumpkin puree = 955 micrograms of vitamin A (USDA, 2023).

Pumpkin is often associated with sweet recipes like pies or spiced pumpkin lattes, but there are many ways to incorporate it into savory dishes.

It's also rich in fiber and vitamin K, contributing to better digestion and bone health (National Institutes of Health, 2023). Try it in recipes like turkey and pumpkin chili, or pumpkin gnocchi with a creamy bacon sauce.

5. Tuna: A double dose of vitamin A and omega-3

Three ounces (85 gr) of cooked bluefin tuna = 643 micrograms of vitamin A (USDA, 2023).

Not only is bluefin tuna rich in vitamin A, it also contains a high concentration of omega-3s, beneficial for heart and brain health.

Comparison: Bluefin tuna contains 42 times more vitamin A than skipjack tuna, a more common variety (Harvard T.H. Chan School of Public Health, 2023).

The omega-3s present in tuna, in the form of DHA and EPA, help reduce inflammation, regulate blood pressure and improve cholesterol levels (American Heart Association, 2023).

Recommendation: 2 to 3 servings of fish per week are recommended by the USDA, FDA and EPA (USDA, 2023).

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