The foods with the highest levels of vitamin A include sweet potatoes, carrots and dark green leafy vegetables, such as kale and spinach. Vitamin A is an important nutrient for keeping a person's immune system and vision healthy.
In children, vitamin A is even more important, as it helps them to develop and grow, as well as maintaining many vital organs including the kidneys, heart and lungs. It is important to remember that consuming too much vitamin A can lead to jaundice, nausea, loss of appetite and also hair loss.
Preformed vitamin A can be found in animal food sources including dairy foods, fish and meat. Bluefin tuna fish, sturgeon and mackerel are some of the best animal sources for vitamin A; however, they do not contain as much as many vegetables.
Vitamin A foods that contain beta-carotene, an important provitamin A carotenoid that is converted to vitamin A in the body, are orange and red in color; this include foods, such as carrots, squash, cantaloupe and red bell peppers. Approximately 100 grams of cooked sweet potato gives 384 percent of your recommended daily intake of vitamin A, which works out to be about half a cup. The same amount, 100 grams, of cooked carrots contains 341 percent of the recommended daily value while 100 grams of cooked kale and other dark leafy greens contain around 272 percent DV.