7 Vitamin A Rich Foods for Kids

Vitamin A is an essential nutrient that plays a big role in ensuring your little one’s good health. Besides supporting healthy vision and a stronger immune system, it also promotes proper growth and development. 

Did you know that according to the World Health Organization (WHO), vitamin A deficiency is a leading cause of preventable childhood blindness and increased risk of infections in kids? Therefore, including vitamin A-rich foods in your child’s diet is a must. 

Read this article to explore seven great sources of vitamin A for kids.

Carrots are one of the best-known sources of vitamin A. They are rich in beta-carotene, which the body converts into vitamin A. Surprisingly, eating just half a cup of cooked carrots can provide over 180 percent of the recommended daily intake of vitamin A for children.

Sweet potatoes are another excellent source of vitamin A. In fact, just a single medium-sized sweet potato contains over 400 percent of the RDI for children. In short, it is one of the richest sources of vitamin A available.

Since they're super versatile—you can serve them mashed, roasted, or even as baked fries.

Leafy green vegetables such as spinach are packed with vitamin A. Did you know that just one cup of cooked spinach provides more than 100 percent of the RDI for kids? The best part—it also contains iron, calcium, and fiber needed for overall growth.

Since some kids might not like the taste of spinach, you can add it to smoothies, pasta sauces, or omelets, and they won't even know.

Eggs are a great source of vitamin A, especially the yolk. One large egg contains about 6 percent of the daily vitamin A requirement for children. Besides, they also provide protein, healthy fats, and other essential vitamins.

Serve it boiled, scrambled, or as an omelet—there are several egg recipes you can serve for breakfast or other meals during the day. 

Mangoes are not only delicious but also rich in vitamin A. Yes, just one cup of sliced mango provides about 25 percent of the RDI for kids. Additionally, this tropical fruit is also rich in vitamin C, which can help boost your immunity.

Milk, cheese, and yogurt are some of the excellent sources of vitamin A. Fortified milk, especially, contains added vitamin A. So, if you have a child who may not eat enough vegetables, dairy products are a great alternative.

Dairy products also provide calcium and protein needed for bone growth. Overall, just a glass of milk or a bowl of yogurt can be a great way to meet the daily vitamin A needs of your child.

Red bell peppers are another great source of vitamin A, providing about 75 percent of the RDI in just one cup. They are also high in vitamin C, which eventually helps with iron absorption and supporting the immune system.

Ensuring your child gets enough vitamin A is essential when it comes to ensuring good vision, immunity, and growth. Including foods such as carrots, sweet potatoes, spinach, eggs, mangoes, dairy products, and red bell peppers in their diet can significantly help meet this nutritional need.

However, if you are concerned about your child’s vitamin A intake, you can consult a pediatrician to plan out a balanced diet for your little one.