7 foods with more vitamin A than pumpkin

Pumpkin is an excellent source of vitamin A, with half a cup providing 288 micrograms (mcg). Vitamin A is an essential vitamin that supports eyesight and helps you maintain strong teeth, bones, and soft tissues. Although pumpkin is very rich in vitamin A, some plant and animal foods are even richer.

1. Carrots

Half a cup of carrots provides:

• Vitamin A: 835 mcg
• Daily value: 93% for men and 119% for women

Like pumpkins, the orange color of carrots is due to carotenoids, a form of vitamin A found only in plants. Beta-carotene is what gives carrots their bright color.

Carrots contain some of the highest amounts of vitamin A of any food, which is why they have a reputation for being good for your eyesight.

2. Sweet potato

Half a cup of sweet potatoes provides:

• Vitamin A: 961 mcg
• Daily value: 107% for men and 137% for women

Sweet potatoes, another orange root vegetable, also contain very high levels of vitamin A, with half a cup providing more than the recommended daily intake for men and women.

Like carrots, sweet potatoes are full of beta-carotene, an antioxidant that protects the body from cellular damage. When you eat foods containing beta-carotene, your body converts it into vitamin A.

3. Spinach

Half a cup of cooked spinach provides:

• Vitamin A: 524mcg
• Daily value: 58% for men and 75% for women

Some leafy green vegetables are known for their vitamin A content. Of these, spinach contains some of the highest levels of vitamin A, more than pumpkin. This is mainly due to beta-carotene and other carotenoids which the body then converts into vitamin A.

You may wonder why spinach is green and bright orange sweet potatoes, carrots, and pumpkins are not because they contain beta-carotene. Spinach is green because its chlorophyll content surpasses the orange pigment of beta-carotene.

4. Beef liver

Half a cup (or about 3.5 ounces) of beef liver provides:

• Vitamin A: 7740 mcg
• Daily value: 860% for men and 1.105% for women

Vitamin A is stored in the liver, which means that organ meats like beef liver contain significant amounts of vitamin A.

Beef liver is also high in saturated fat and cholesterol, so experts recommend limiting your consumption and not using it as your primary source of vitamin A.

5. Lamb liver

Half a cup (or about 3.5 ounces) of lamb liver provides:

• Vitamin A: 7780 mcg
• Daily value: 864% for men and 1,111% for women

Lamb liver is a delicacy often served in upscale restaurants.

Like beef liver, lamb liver also contains high levels of vitamin A, as it is in the liver that this essential vitamin is stored in animals. However, it is also high in saturated fat and cholesterol, so you should not consume it as your primary source of vitamin A.

6. Liver sausage

Half a cup (or about 3.5 ounces) of liver sausage provides:

• Vitamin A: 8310mcg
• Daily value: 923% for men and 1,187% for women

Liver sausage is a type of sausage made from animal livers. It originated in Germany but is now popular in many countries as a sliced ​​or spreadable cold meat.

Like other liver meats, liver sausage is very high in vitamin A, but contains high levels of saturated fat, cholesterol and sodium.

7. Cod liver oil

A tablespoon of cod liver oil provides:

• Vitamin A: 4080mcg
• Daily value: 453% for men and 583% for women

Cod liver oil is produced by extracting oil from cod liver. Because vitamin A is stored in the liver, cod liver oil is rich in this important vitamin.

It’s also naturally rich in vitamins D, E, and healthy omega-3 fatty acids, which is why some people take it as a daily supplement.

How much vitamin A does pumpkin contain?

While pumpkins are known to be rich in vitamin A, other foods far surpass them in terms of vitamin A content.

Half a cup of cooked pumpkin contains:

• Vitamin A: 288 mcg
• Daily value: 32% for men and 41% for women

To determine how much vitamin A you need, healthcare professionals use the retinol activity equivalent (RAE).

There are several forms of vitamin A, which differ depending on plant and animal sources. Your body can easily absorb vitamin A from animal sources, but it must convert vitamin A from plant sources into retinol. The RAE helps experts determine how much usable vitamin A a particular food provides.

What happens if you eat too much vitamin A?

Many foods provide more than the daily value of vitamin A for men and women. You may be relieved to learn that there are upper limits to the amount of vitamin A you can consume daily without experiencing side effects.

The upper limit of vitamin A for adult men and women is 3,000 mcg.

If you take too much vitamin A in supplement form (also called “preformed vitamin A”), you may experience side effects such as:

• Blurred vision
• Dizziness
• Muscle pain
• Nausea
• Coordination problems
• Severe headache

Pregnant people should avoid vitamin A supplements because they can cause birth defects. People who are breastfeeding or breastfeeding should also use vitamin A with caution and always consult a healthcare professional before using any form of vitamin A.

Consuming too many foods high in beta-carotene can lead to a condition that turns your skin yellow or orange, but generally does not cause the same side effects as preformed vitamin A.