10 High-Vitamin A Recipes to Support Vision and Immune Health
Introduction
Vitamin A is an essential fat-soluble vitamin crucial for maintaining healthy vision, supporting immune function, and promoting cell growth. At NutrientShield, we’ve created 10 delicious, nutrient-dense recipes to help you easily incorporate more Vitamin A into your diet. These recipes focus on foods rich in beta-carotene, which your body converts to Vitamin A. Disclosure: We may earn a commission from purchases made via affiliate links.
1. Creamy Sweet Potato and Carrot Soup
Why It’s Great
Sweet potatoes are one of the best sources of beta-carotene, which the body converts into Vitamin A. Carrots are also rich in this nutrient, making this soup a flavorful and highly effective way to support your vision and immune system.
Ingredients
- 1 large sweet potato, peeled and cubed (Buy Sweet Potatoes)
- 2 large carrots, chopped
- 1 onion, chopped
- 4 cups vegetable broth
- 1/2 cup coconut milk (optional, for creaminess)
- 1 tsp ginger powder
- Salt and pepper to taste
Instructions
In a large pot, sauté onion and carrots until softened. Add the sweet potato, broth, and ginger powder. Bring to a boil, then reduce heat and simmer for 20 minutes, or until vegetables are tender. Use an immersion blender to blend until smooth. Stir in coconut milk if desired, and season with salt and pepper. Serves 4.
Nutrient Highlight
Provides a significant amount of Vitamin A (~1,500µg RAE) and dietary fiber.
2. Maple-Glazed Roasted Carrots
Why It’s Great
Carrots are famously high in beta-carotene. Roasting them not only enhances their natural sweetness but also makes the Vitamin A more accessible for your body to absorb. A touch of maple syrup and herbs makes this a simple yet elegant side dish.
Ingredients
- 1 lb carrots, peeled and sliced (Buy Organic Carrots)
- 1 tbsp olive oil
- 2 tbsp maple syrup
- 1/2 tsp thyme
- Salt and pepper to taste
Instructions
Preheat oven to 400°F (200°C). In a bowl, toss carrots with olive oil, maple syrup, thyme, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 20-25 minutes, or until tender and slightly caramelized. Serves 2.
Nutrient Highlight
Rich in Vitamin A (~1,000µg RAE) and antioxidants.
3. Massaged Kale Salad with Vinaigrette
Why It’s Great
Kale is a nutritional powerhouse, with just one cup providing over 100% of your daily Vitamin A needs. Massaging the kale with olive oil and a vinaigrette not only tenderizes it but also helps your body absorb the fat-soluble Vitamin A.
Ingredients
- 2 cups fresh kale, stems removed and chopped (Buy Fresh Kale)
- 1/4 cup shredded carrots
- 1/2 red bell pepper, diced
- 2 tbsp olive oil and lemon juice dressing
Instructions
Place kale in a bowl and drizzle with half the dressing. Using your hands, massage the kale for 2-3 minutes until it becomes soft and dark green. Toss with shredded carrots, bell pepper, and the remaining dressing. Serves 1.
Nutrient Highlight
High in Vitamin A (~280µg RAE), Vitamin C, and fiber.
4. Roasted Butternut Squash with Cinnamon
Why It’s Great
Butternut squash is a fantastic source of Vitamin A, containing a significant amount of beta-carotene. Roasting it with a touch of cinnamon creates a delicious and naturally sweet side dish.
Ingredients
- 2 cups butternut squash, cubed (Buy Butternut Squash)
- 1 tbsp olive oil
- 1/2 tsp cinnamon
- Pinch of nutmeg
- Salt and pepper to taste
Instructions
Preheat oven to 400°F (200°C). In a bowl, toss squash cubes with olive oil, cinnamon, nutmeg, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, or until fork-tender. Serves 2.
Nutrient Highlight
Excellent source of Vitamin A (~1,000µg RAE) and dietary fiber.
5. Pan-Seared Beef Liver with Onions
Why It’s Great
Beef liver is one of the most concentrated sources of preformed Vitamin A (retinol), a highly bioavailable form. This recipe provides a potent dose for those who need to address deficiencies quickly.
Ingredients
- 4 oz beef liver, thinly sliced (Buy Beef Liver)
- 1 tbsp butter or olive oil
- 1/2 onion, thinly sliced
- Salt and black pepper to taste
Instructions
Heat butter or oil in a pan. Sauté onion until soft and caramelized. Season liver with salt and pepper and add to the pan. Cook for 2-3 minutes per side until seared and still slightly pink in the center. Serve immediately with the onions. Serves 1.
Nutrient Highlight
Extremely high in Vitamin A (~6,000µg RAE) and iron.
6. Spinach and Red Bell Pepper Omelette
Why It’s Great
Eggs contain preformed Vitamin A in their yolk. Paired with spinach and red bell peppers, both high in beta-carotene, this omelette is a quick and delicious way to get a dual-source of this vital nutrient.
Ingredients
- 2 eggs
- 1 cup fresh spinach, chopped
- 1/4 cup diced red bell pepper
- 1 tsp butter or olive oil
- Salt and pepper to taste
Instructions
Whisk eggs with salt and pepper. Heat butter or oil in a pan. Sauté spinach and bell pepper until soft. Pour in the eggs and cook until set. Fold and serve. Serves 1.
Nutrient Highlight
Provides a mix of preformed and provitamin A (~250µg RAE) and quality protein.
7. Spiced Pumpkin Puree
Why It’s Great
Pumpkin is another excellent source of beta-carotene. This simple puree is a versatile recipe that can be used in soups, baked goods, or enjoyed on its own as a healthy snack or side dish.
Ingredients
- 1 cup canned pumpkin puree (100% pumpkin) (Buy Pumpkin Puree)
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1 tbsp maple syrup or honey
Instructions
In a small saucepan, gently heat pumpkin puree with cinnamon and nutmeg. Stir in maple syrup and serve warm. Serves 2.
Nutrient Highlight
Highly concentrated in Vitamin A (~1,000µg RAE) and low in calories.
8. Sweet Potato Hash
Why It’s Great
This savory hash combines the Vitamin A-rich sweet potato with other vegetables and spices for a hearty breakfast or side dish. Cooking the sweet potatoes in a small amount of oil helps with nutrient absorption.
Ingredients
- 1 sweet potato, peeled and diced
- 1/2 onion, diced
- 1 bell pepper, diced
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
Heat olive oil in a large skillet. Add sweet potatoes and cook for 10-15 minutes, stirring occasionally, until tender and browned. Add onion and bell pepper and cook for another 5 minutes. Season with salt and pepper and serve. Serves 2.
Nutrient Highlight
Good source of Vitamin A (~800µg RAE) and complex carbohydrates.
9. Lemon-Flavored Cod Liver Oil
Why It’s Great
While not a recipe in the traditional sense, cod liver oil is a potent source of preformed Vitamin A. Taking a daily spoonful of a flavored variety is a simple, effective way to boost your intake, especially if you dislike organ meats.
Ingredients
- 1 tbsp lemon-flavored cod liver oil (Buy Cod Liver Oil)
Instructions
Take one tablespoon daily, preferably with a meal to aid absorption. Serves 1.
Nutrient Highlight
Extremely high in Vitamin A (~4,500µg RAE) and Vitamin D.
10. Mango Lassi
Why It’s Great
Mangoes are a sweet and flavorful fruit that contains a notable amount of Vitamin A. This traditional Indian yogurt drink is a creamy and refreshing way to get a quick dose of this important nutrient.
Ingredients
- 1 ripe mango, peeled and chopped
- 1 cup plain Greek yogurt
- 1/2 cup milk or water
- 1 tbsp honey or maple syrup
- Pinch of cardamom (optional)
Instructions
Combine all ingredients in a blender and blend until smooth and frothy. Pour into a glass and serve chilled. Serves 2.
Nutrient Highlight
Provides a good source of Vitamin A (~200µg RAE), probiotics, and calcium.
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Tips for Success
- Consume Vitamin A-rich foods with a source of healthy fat (like olive oil or avocado) to improve absorption.
- Consult a dietitian before making major dietary changes.
- Share your recipes in our Users-Blogs community!
Disclaimer
This content is for educational purposes. Consult a healthcare professional before making dietary changes.
