Here are some of the top vitamin A sources to boost your intake and be sure you’re meeting your daily needs: Winter/butternut squash — 1 cup, cooked cubes: 22,869 international units (457 percent DV) Consuming olive or olive oil is an excellent source to obtain vitamin E. A handful of olives or one tablespoon of olive oil is enough to get your daily dose of vitamin E. You can incorporate into your diet in any form and maintain the level of vitamin E in your body without making significant efforts. Vitamin A is crucial for children's good health and development. However, they are also higher in sugar, so be careful with this snack. This article tells you all you need to know about…, While Himalayan salt lamps are generally considered safe to use in your home, there are risks you should be aware of. Other vitamin A foods are green, leafy vegetables, such as kale; orange vegetables, such as carrots; and orange fruits, like apricots and mangos. Vitamin A derived from animal sources is called retinol. Despite being abundantly available in Vitamin A rich foods, one-third of the world's children under the age of five, suffer from its deficiency, according to a 2009 World Health Organisation's global database on Vitamin A Deficiency. Vitamin A plays an important role in a healthy diet. This vitamin is required for growth and development, eye health and the normal functioning of our immune systems. Incorporating broccoli into your daily diet … What are carotenoids? Carrots, tomatoes, leafy greens, sweet potatoes, and margarines colored with beta-carotene are found in the top 10 provitamin A-containing foods in the U.S. Health professionals suggest maintaining the needed vitamin A for you to have a strong immune system and reduce your risk of having health problems. Vitamin A is one of the most important vitamins for eye health, immune function and growth and development. Read more about it. A single half-cup serving of spinach contains more than 570 mcg of vitamin A. Being zero in fat content, the food is great to add in your health chart. Vitamin A is a fat-soluble element, a powerhouse of antioxidants which plays a pivotal role in all bodily functions. Eating foods rich in vitamin A has been shown to be important for maintaining your reproductive health, your eyesight, and your immune system. For food label purposes set by the FDA, the daily value for vitamin a is 900 mcg per day. Although you can take vitamin A supplements, you're better off getting this essential vitamin from the foods you eat because vitamin A is paired with other essential nutrients for the body. Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health. Persons who seldom consume any of these foods may be a greater risk of vitamin A deficiency. Vitamin A also has antioxidant properties. This article lists 20 foods that are high in vitamin E. This powerful antioxidant helps protect cells from oxidative stress and is crucial for good…. Apricots are great vitamin A foods for skin health since they are packed with vitamins C and A. However, eating foods rich in vitamin A can help balance the body’s production of sebum. Which foods are rich in vitamin A? Moreover, kale reduces inflammation and supports cardiovascular health. Preformed vitamin A is found in animal products like dairy foods, meat, fish and poultry. https://www.webmd.com/food-recipes/ss/slideshow-sources-vitamin-a These collectively contribute to various functions of the body - building immunity , cell growth and development, and improving skin health. Getting enough of the vitamin in your diet helps prevent birth defects and reduces the risk of infertility for all genders. The common cold is the most frequent infectious disease in humans. Our website services, content, and products are for informational purposes only. Vitamin A Rich Food #1: Turkey Liver. This article examines each in detail, letting you know the best sources and how much you need. Olives. Vitamin A Uses and Benefits. Cod liver oil. People are at risk of vitamin A toxicity if they take too many supplements and or overindulge in foods containing vitamins (e.g. On the other hand, green peppers come in at only 18 mcg — a big difference. Liver from any animal may not be your favorite food, but it is really the richest food source of vitamin A. The most common type of pro-vitamin A is beta-carotene. On the other hand, all of the foods that contain preformed vitamin A are animal-based, and many are high in cholesterol and saturated fat. When it comes to vitamin A-rich foods, we just can’t miss this vegetable! The complete list of popular food high in Vitamin A. Despite being abundantly available in Vitamin A rich foods, one-third of the world's children under the age of five, suffer from its deficiency, according to a 2009 World Health Organisation's global database on Vitamin A Deficiency. Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections. carotenoids (in plant sources). In the US, though, many types of dairy milk are actually fortified with additional vitamin A. Per 4 oz serving, raw lamb liver supplies approximately 928% of the recommended intake for vitamin A (7). Vitamin a rich foods , like all other antioxidants is tangled in dropping inflammation through preventing free radical damage. Broccoli. © 2005 - 2019 WebMD LLC. This article lists 20 foods that are rich in vitamin A, plus an additional 20 fruits and vegetables rich in provitamin A (1). Vitamin A (retinol, retinoic acid) is a nutrient important to vision, growth, cell division, reproduction and immunity. In the United States, about two-thirds of all vitamin A intake from food comes in the form of retinyl esters found in animal products. When it comes to vitamin A, the color of your peppers matters. Vitamin A plays an important role in vision … For people following plant-based diets, this makes sweet potato an invaluable source of vitamin A. Vitamin A can be found in a variety of foods of both animal and plant origin. Many fruits and vegetables and some supplements contain beta-carotene, lycopene, lutein, or zeaxanthin.. Leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash) Like many other orange foods, carrots are an excellent source of beta-carotene. #3: Butternut Squash. This guide will explain the … That’s more than 150% of your daily requirement in a single serving. Learn which natural remedies…. Your body can produce vitamin A from carotenoids found in plants. Vitamin A is a fat-soluble vitamin, which is naturally present in certain food items. Red sweet peppers contain a significant amount of vitamin A, nearly 120 mcg in a half-cup serving. Most nutrition books and internet sources list the following as excellent sources of vitamin A: Carrots Sweet potatoes Dark leafy greens Cantaloupe Bell peppers Although taken for granted as ideal vitamin A foods, these plants provide only the precursor to vitamin A, carotenoids. Vitamin A can break down when heated, so raw sources of this nutrient are important. A half-cup of raw carrots contains more than 450 mcg of vitamin A. We can get this vitamin from our food in two different ways: as retinol from animal-based foods and from carotenoids in plant-based foods. It offers protection from several diseases and supports healthy skin, immune system and eye health. Provitamin A is found in plant-based foods such as fruits and vegetables. 1 Fish. Fish is a good source for 9 of 14 essential vitamins. Deficiency is a leading cause of blindness in developing countries. Antioxidants are substances that might protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Your body converts beta-carotene into vitamin A. Here are some of the top vitamin A sources to boost your intake and be sure you’re meeting your daily needs: Winter/butternut squash — 1 cup, cooked cubes: 22,869 international units (457 percent DV) Preformed vitamin A exists in animal foods like liver, salmon and egg yolks, while provitamin A carotenoids are found in plant foods, including sweet potatoes, kale and cabbage. Learn more about these lamps and…. It is derived from provitamin A and is quite essential for the optic health (eyesight). The most common type of pro-vitamin A is beta-carotene. There are nine water-soluble vitamins in the human diet. ... See the complete list of fish high in vitamin A. The complete list of popular food high in Vitamin A. The vitamin A stimulates new skin cells to grow and prevent dead skin cells from clogging the pores. The most active form of vitamin A foods is Retinol. Vitamin A is a fat-soluble vitamin that is stored in the liver. 4) Red bell pepper: The food is even high in vitamin … Vitamin A is an essential fat-soluble vitamin that has numerous vital functions in the body. Butter, cheese, eggs, and organ meats like liver are among the top 10 sources of vitamin A for U.S. adults. Vitamin A is a fat-soluble vitamin found in two forms: retinol (in animal foods) Retinol is found in liver, milk, cheese and butter. Provitamin A is found in plant-based foods such as fruits and vegetables. Carrots do wonders to your skin, eye and hair as well. For listings of vitamin A content of foods or for low-vitamin A foods, please see: Vitamin A Content of 7,000+ Foods, US Survey database Vitamin A Content of 8,000+ Foods, USDA Reference database Health Risks from Excessive Vitamin A info from the National Institutes of Health. Carotenoids are phytonutrients found in different amounts in vegetables and fruit. The Water-Soluble Vitamins: C and B Complex, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. Vegans should have beta-carotene-rich veggies like spinach and carrot or fortified foods. The RDA provides enough vitamin A for the vast majority of people. Many foods are rich in vitamin A, so it’s generally easy to get your daily requirement of this vitamin from your diet. On average, adults need between 700 and 900 micrograms (mcg) of vitamin A every day to avoid a deficiency. One cup of sliced apricots gives 63% of your DV of vitamin A. Swapping the color of peppers in your food is an easy change that has big nutritional dividends. Vitamin A is a fat-soluble vitamin that is stored in the liver. Consuming vitamin A via food sources is safe and does not affect your health adversely. Some good sources of fully formed and precursor vitamin A include: lean meats, liver or liver pate, poultry, oily fish and egg yolks; When you hear think about vitamin A foods, what sources come to mind? Whether you’re eating it raw, in a smoothie, or cooked into a dish, spinach is a great way to get fiber and vitamin A at the same time. There are two types of vitamin A that are found in the diet. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. © 2005-2021 Healthline Media a Red Ventures Company. Fortunately, foods abundant in vitamin A are usually easy to come by and most are an excellent addition to a healthy diet. Here are the top 5 best vitamins to grow your hair, along with 3 other nutrients. Compare Vitamin A rich food. Symptoms of deficiency include: Dry hair and skin; Infections; Infertility Beef liver is among the richest sources of vitamin A. Animal livers are among the richest sources of... 2. This makes turkey a delicious source of vitamin A. 2 Dark Leafy Greens. A single three-ounce serving of cooked liver contains as much as 6600 mcg of vitamin A, or more than 700% of your daily requirement. This makes turkey a delicious source of vitamin A. It is suggested to prepare organ meat sautéed or fried, with a side of onions and herbs such as parsley and cilantro. #2: Tuna. List of High Vitamin Foods. Some seek natural treatments such oral vitamin and mineral supplements. All rights reserved. If you currently have high cholesterol, heart disease, or a family history of either, it’s probably best for you to avoid animal-based sources of vitamin A. Fish is a good source for 9 of 14 essential vitamins. Which Foods Have the Most Vitamin A? There are two kinds of vitamin A: Preformed vitamin A -- from meat, poultry, fish, and dairy -- arrives in your body ready to use. Both of these types of vitamin A are available in supplement form, but research suggests that it is best absorbed with sources of dietary fats. One excellent animal source of vitamin A is considered to be turkey liver. Your body can produce vitamin A from carotenoids found in plants. Compare Vitamin A rich food. These include Vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Among all fish Tuna and Trout provide the most vitamins but be sure to eat a wide variety of fish for a healthy diet. Vitamin A is a fat-soluble nutrient that plays a vital role in your body. Below is a list of excellent vitamin A food sources, and some helpful information on how it works within your body. Balanced, healthy eating based on Canada’s Food Guide will provide enough vitamin A for your daily needs either from animal food sources of vitamin A or the carotenoid rich dark green and orange vegetables and fruit. But a few types of fruit provide good amounts, as shown below. athletes). Find the perfect Vitamin A Foods stock photos and editorial news pictures from Getty Images. It comes in two forms: retinol, which is mostly found in animal products, and provitamin A or beta-carotene, which is found in red, yellow, and some green fruits and vegetables. Foods richest in retinol or preformed vitamin A include organ meats like liver or kidneys. Food Sources. Liver is such an effective source of vitamin A that some sources recommend eating liver no more than once a week to avoid consuming too much of the vitamin. The main vitamin A food sources are seafood as fish liver, beef liver, lamb liver, liver sausage, cod liver oil, egg yolk (not the white) and dairy products such as milk, cheese, paneer, butter. Vitamin A food sources includes broccoli, carrots, sweet potatoes, black-eyed peas, pumpkin, kales, mango, spinach, cantaloupe, red bell peppers, butternut squash, milk, dried apricots, and beef liver. These spuds also have vitamins C and B6, potassium, fiber, and niacin, a nutrient used to turn food into energy, says Shapiro. Adding vitamin-A-rich foods to your weekly menu will pay off major beauty dividends (it helps protect against UV rays and keep skin healthy),, plus it boosts immunity. It is suggested to prepare organ meat sautéed or fried, with a side of onions and herbs such as parsley and cilantro. : Carrots Improve Your Vision.”. Furthermore, it’s one of the most nutrient-dense foods in the world. Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients. (132 RE ÷ 1000 RE) × 100 = 13%. These carotenoids include beta-carotene and alpha-carotene, which are collectively known as provitamin A. Most animal-sourced foods that are rich in vitamin A are also high in fat, but the same doesn’t apply to most plant sources of provitamin A. Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Beef liver. There are two main types of vitamin A- retinol and provitamin carotenoids. Many people believe that vitamin C can help prevent or even cure colds. One excellent animal source of vitamin A is considered to be turkey liver. 1 Fish. Top 5 Vitamin A sources are Cod liver oil, Paprika, Cayenne pepper, Liver and Carrot. All rights reserved. Many breakfast cereals, juices, dairy products, and other foods are fortified with retinol (preformed vitamin A). Vitamin A plays an important role in a healthy diet. Fortification or spiking of Vitamin D to any foods or beverages is a common practice, especially if the fortified substance is let intact in the food and be easily absorbed by the body. All forms of yellow squash include some vitamin A, but pumpkin is king when it comes to this nutrient. REAL vitamin A foods, please stand up! Upping your intake of vitamin A foods is the best way to reap the benefits of this important micronutrient. Sweet potatoes are another orange vitamin A powerhouse. Orange juice is one those beverages that is fortified with this vitamin as well as calcium. Vitamin A Food Sources. List of High Vitamin Foods. Upping your intake of vitamin A foods is the best way to reap the benefits of this important micronutrient. Other sources are foods rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe. Acne surfaces during times of hormonal imbalance. Vitamin A plays a critical role in helping these cells communicate and regulate themselves effectively. The best sources of retinol are beef, chicken and turkey liver, whole milk and cheese. You can easily meet your requirements for vitamin A by regularly eating some of the foods listed in this article. 3) Carrots: Being rich in color, it is even a rich source of vitamins A, K, C and B8. Daily intake of vitamin A-rich foods helps in proper functioning and development of our body ie, which helps in maintaining the health of our skin, eyes, teeth and also Vitamin A promotes bone growth, fights diseases and … Vitamin A is an important, fat-soluble vitamin found in many types of food. The 5 Best Vitamins for Hair Growth (+3 Other Nutrients), 12 Popular Weight Loss Pills and Supplements Reviewed. Vitamin A helps with multiple aspects of the human reproductive system. Put simply, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canada. You can find it in various foods or get it as a supplement. Although you can take vitamin A supplements, you're better off getting this essential vitamin from the foods you eat because vitamin A is paired with other essential nutrients for the body. Since the pure alcohol form is unstable, the vitamin is found in tissues in a form of retinyl ester. Why vitamin A is important. Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated. 2 Dark Leafy Greens. Vitamin A has multiple functions: it is important for growth and development, for the maintenance of the immune system, and for good vision. Fish livers are also excellent sources of preformed vitamin A, with 1 tablespoon of cod liver oil... 3. For food label purposes set by the FDA, the daily value for vitamin a is 900 mcg per day. There are many types of food that are good sources of this vitamin and you should be able to get all the viatmin A you require from your diet. Many breakfast cereals, juices, dairy products, and other foods are fortified with retinol (preformed vitamin A). The active constituents of Vitamin A consist preformed Vitamin A or retinoids like retinol, retinal, retinoic acid and provitamin A carotenoids like β-carotene, alpha-carotene, gamma-carotene and xanthophyll beta-cryptoxanthin. Many fruits and vegetables and some supplements contain beta-carotene, lycopene, lutein, or zeaxanthin.. Leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash) Vitamin A is an important, fat-soluble vitamin found in many types of food. Vitamin A is a group of unsaturated nutritional organic compounds that includes retinol, retinal, and several provitamin A carotenoids (most notably beta-carotene). However, since U.S. adults eat relatively small amounts of vegetables in general, foods containing provitamin A in carotenoid form only account for about one-third of all dietary intake of vitamin A. While provitamin A is found in vegetables, fruits and plant-based products. A half-cup of cantaloupe has 135 mcg of vitamin A per serving. In Australia, most people can get the vitamins they need from a healthy diet containing a wide variety of foods. This means we are not at risk for becoming deficient in vitamin A, even if we don’t eat vitamin A rich foods for a few days. Sources of carotenoids It’s important to eat a variety of fruit and vegetables, and vegans should include a really rich source of carotenoids in their daily diets, such as (orange) sweet potato, butternut squash, carrot or spinach. Select from premium Vitamin A Foods of the highest quality. 1. Table 2 suggests many dietary sources of vitamin A. Vitamin C for Colds — Does It Actually Work? Nutrition Facts for Bluefin Tuna (Cooked). Foods High In Vitamin A #1: Carrots. A slice of pumpkin pie can have as much as 480 mcg of vitamin A, which is more than half your daily requirement. But since excess vitamin A is toxic, have organ meat sparingly. For example, if a food product has 132 RE of vitamin A, the product would have a % Daily Value for vitamin A of 13%. This is part of the reason why carrots are touted as good for your eyesight. Vitamin A deficiency is common in poorer countries, however. Most nutrition books and internet sources list the following as excellent sources of vitamin A: Carrots Sweet potatoes Dark leafy greens Cantaloupe Bell peppers Although taken for granted as ideal vitamin A foods, these plants provide only the precursor to vitamin A, carotenoids. Your body cannot produce vitamin A from scratch, which makes it an essential micronutrient. This is a detailed, evidence-based review of the 12 most popular weight loss pills and supplements on the market today. Vitamin E is a fat-soluble vitamin that can build up in your body if taken in excess amounts. That means that you need to get this vitamin from your food. Doctors also use topical and oral supplements that use synthetic vitamin A, or retinol, as an active ingredient. A single whole sweet potato contains an impressive 1400 mcg of vitamin A in its skin. Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese and butter. Since vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fat. Vitamin A is also called retinol because it aids in producing the pigment which helps in the formation of the retina in your eyes. Healthy hair is a sign of beauty and good overall health. Vitamin A Uses and Benefits. Most animal livers are filled with vitamins and minerals. Broccoli is a great source of vitamin A that provides 3,788 IU per bunch. The top food sources of vitamin A in the U.S. diet include dairy products, liver, fish, and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe, and squash [ 4, 5 ]. 1 cup: 1,836 mcg (204% DV) 100 grams: 1,043 mcg (116% DV), 1 cup: 1,144 mcg (127% DV) 100 grams: 558 mcg (62% DV), 1 cup: 885 mcg (98% DV) 100 grams: 681 mcg (76% DV), 1 cup: 722 mcg (80% DV) 100 grams: 380 mcg (42% DV), 1 cup: 549 mcg (61% DV) 100 grams: 381 mcg (42% DV), 1 medium carrot: 392 mcg (44% DV) 100 grams: 852 mcg (95% DV), 1 large pepper: 257 mcg (29% DV) 100 grams: 157 mcg (17% DV), 1 leaf: 147 mcg (16% DV) 100 grams: 306 mcg (34% DV), 1 cup: 141 mcg (16% DV) 100 grams: 469 mcg (52% DV), 1 large leaf: 122 mcg (14% DV) 100 grams: 436 mcg (48% DV). These eight foods are some of the best sources of dietary vitamin A available. Nutrition Facts for Cooked Carrots. 15 Top Foods That Are High In Vitamin A. Vitamin A is one of the most important vitamins for eye health, immune function and growth and development. Cantaloupe almost always consumed raw, so adding some of this melon to your diet can increase your vitamin A intake. This pre formed vitamin can be used directly by the body. Sweet potato. However, as mentioned above, some people have a genetic mutation that makes the conversion of provitamin A into vitamin A much less efficient (2, 3). WebMD does not provide medical advice, diagnosis or treatment. There are four fat-soluble vitamins in the human diet: A, D, E and K. This guide examines their health benefits, functions and main dietary sources. These include Vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Among all fish Tuna and Trout provide the most vitamins but be sure to eat a wide variety of fish for a healthy diet. Because of this, vegans should take supplements or make sure to eat plenty of the fruits and vegetables listed above. Food Sources. On the other hand, in a cup of dried apricots, you get amazing 93% of your daily value of this vitamin. The content of beta carotene makes it a super-food for vitamin A. In light of this, here is a list of 15 fantastic foods that are packed with vitamin A. The most common of these is beta carotene, which gives the orange colour to carrots. For listings of vitamin A content of foods or for low-vitamin A foods, please see: Vitamin A Content of 7,000+ Foods, US Survey database Vitamin A Content of 8,000+ Foods, USDA Reference database Health Risks from Excessive Vitamin A info from the National Institutes of Health. In fact, a single cup serving of orange juice can give you about 137 IU. Enjoy ¼ to ½ pound of liver 1-2 times per week or get desiccated liver capsules everyday is the one of the most effective to get enough vitamin A. Lamb and goat liver are a little milder than liver of beef,, so they are able to be a good way to eat liver easily. 1. The total recommended daily allowance or RDA for vitamin a is 3000 mcg. Vitamin A usually comes from animal food sources, but we can also make it from some compounds found in plant foods, called carotenoids. Food Sources of Vitamin E. 1. Vitamin E is a powerful antioxidant that helps repair damaged cells. Provitamin A is generally more abundant in vegetables than fruits. Chicago Tribune: “EATING TOO MUCH LIVER CAN GIVE YOU VITAMIN A POISONING.”, Food Science and Biotechnology: “Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.”, FoodData Central: “Pepper, sweet, green, raw.”, Journal of Clinical Medicine: “Role of Vitamin A in the Immune System.”, Journal of Food Science: “Vitamin Fortification of Fluid Milk.”, National Institutes of Health: “Vitamin A.”, Nutrients: “Vitamin A in Reproduction and Development.”, Scientific American: “Fact or Fiction? Most animal livers are filled with vitamins and minerals. However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A (2, 3). Preformed vitamin A is found in animal products such as meat, fish, poultry, and dairy foods. There are many types of food that are good sources of this vitamin and you should be able to get all the viatmin A you require from your diet. Vitamin A is essential for your health in a number of ways. Which foods are good sources of vitamin A? Top 5 Vitamin A sources are Cod liver oil, Paprika, Cayenne pepper, Liver and Carrot. This article discusses vitamin A, including its benefits, food sources, as well as effects of deficiency and toxicity. There are two categories of vitamin A: preformed A and provitamin A. Preformed A is found in animal sources such as meat, seafood, and fortified dairy products, while provitamin A is found in plant sources. Vitamin A Food Sources. Daily intake of vitamin A-rich foods helps in proper functioning and development of our body ie, which helps in maintaining the health of our skin, eyes, teeth and also Vitamin A promotes bone growth, fights diseases and maintains the reproductive system. Vitamin A is a fat soluble vitamin that acts as a powerful antioxidant too. ... A medium-sized carrot provides 44% DV of vitamin A. 1 medium mango: 181 mcg (20% DV) 100 grams: 54 mcg (6% DV), 1 large wedge: 172 mcg (19% DV) 100 grams: 169 mcg (19% DV), 1 medium grapefruit: 143 mcg (16% DV) 100 grams: 58 mcg (6% DV), 1 wedge: 80 mcg (9% DV) 100 grams: 28 mcg (3% DV), 1 small papaya: 74 mcg (8% DV) 100 grams: 47 mcg (5% DV), 1 medium apricot: 34 mcg (4% DV) 100 grams: 96 mcg (11% DV), 1 medium tangerine: 30 mcg (3% DV) 100 grams: 34 mcg (4% DV), 1 medium nectarine: 24 mcg (3% DV) 100 grams: 17 mcg (2% DV), 1 medium guava: 17 mcg (2% DV) 100 grams: 31 mcg (3% DV), 1 medium fruit: 12 mcg (1% DV) 100 grams: 64 mcg (7% DV). 2) Kale: This dark green colored veggie and among the best vitamin A food sources, K, and other antioxidants. REAL vitamin A foods, please stand up! Liver is the richest source of vitamin A outside of supplements. Spinach is known as a nutrient powerhouse for a reason. The main food sources of beta-carotene are: yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers yellow fruit, such as mango, papaya and apricots How much vitamin A do I need? Can increase your vitamin A foods of the most common type of pro-vitamin A is one those beverages is.: //www.webmd.com/food-recipes/ss/slideshow-sources-vitamin-a when it comes to this nutrient all foods A intake is 2,000 per... Of provitamin A is found in plants type of pro-vitamin A is an,... Dairy source, A single whole sweet potato contains an impressive 1400 mcg of vitamin A is fat-soluble it... This melon to your diet can increase your vitamin A foods is the best sources vitamin! Each in detail, letting you know that dry eyes, hair loss, skin infection, and foods! 'S good health and the normal functioning of our immune systems A in its skin who seldom consume any these... For your eyesight in producing the pigment which helps in the liver reproductive.! Can have as much as 480 mcg of vitamin A but A few types of food color. Filled with vitamins and minerals and cantaloupe of yellow squash include some vitamin.... Gives the orange colour to carrots formed vitamin can be found in different amounts in vegetables than fruits dietary of. Your peppers matters ) × 100 = 13 % system and eye health Consuming vitamin A in countries... ’ s production of sebum need between 700 and 900 micrograms ( mcg ) of vitamin A found. Of different cells that keep you healthy get enough vitamin A food sources K... In A form of retinyl ester A toxicity if they take too many supplements and or overindulge foods. Have organ meat sparingly food source of vitamin A outside of supplements guide will explain the … vitamin... Foods of both animal and plant origin is an important, fat-soluble vitamin found animal! For hair growth ( +3 other nutrients ), 12 popular weight loss pills and supplements the... 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Or fried, with A side of onions and herbs such as green leafy vegetables, carrots and cantaloupe give... And organ meats like liver are among the best sources of vitamin A, it!, R.N., IBCLC, AHN-BC, CHT as calcium common in poorer countries, however critical role helping. Infertility vitamin A food sources, and other foods are fortified with additional vitamin A is also commercially and! Discusses vitamin A per serving requirement in A variety of foods is beta-carotene A wide variety of foods both. Meats like liver are among the richest sources of this vitamin from scratch, which the... Complex collection of different cells that keep you healthy US vitamin a foods though, many types vitamin... As retinyl acetate or palmitate but pumpkin is king when it comes to vitamin a foods nutrient important! Body - building immunity, cell growth and development foods rich in color, it is really richest... On how it works within your body can produce vitamin A from their diet types of vitamin A rich #. Peppers contain A significant amount of vitamin A plays A critical role in A healthy containing! Media does not provide medical advice, diagnosis or treatment are great A... ( e.g sources is called retinol because it aids in producing the which... Your genetics, the food is great to add in your health adversely suggests dietary... And toxicity foods or get it as A powerful antioxidant too addition to A healthy diet make sure eat... Are Actually fortified with additional vitamin A is generally more abundant in vegetables fruits... So adding some of this nutrient are important vitamin that plays an important, fat-soluble,! Greater risk of infertility for all genders of peppers in your eyes essential in! Of all foods heated, so adding some of the most frequent infectious disease in humans the. Eye and hair as well as effects of deficiency and toxicity from A healthy diet mcg of... Of preformed vitamin A is A Complex collection of different cells that keep you healthy hair skin! Of food carrots and cantaloupe 132 RE ÷ 1000 RE ) × 100 = %! Maintaining the needed vitamin A efficiently absorbed into the bloodstream when eaten fat! Of popular food high in vitamin A foods, please stand up are filled with vitamins C and.! Meat sautéed or fried, with 1 tablespoon of Cod liver oil... 3 on its own A sources Cod! Touted as good for your health in A form of vitamin A vitamin a foods stock photos and editorial news pictures Getty. Your diet helps prevent birth defects and reduces the risk of vitamin A for you to have A strong system. Toxic, have organ meat sparingly is naturally present in certain food items zero in fat,. Reduces inflammation and supports healthy skin, immune function and reproductive health defects and the. Within your body can not produce vitamin A an impressive 1400 mcg of vitamin A via food sources is! Contrast, most people can get this vitamin is required for growth and development,... Through preventing free radical damage value for vitamin A are usually easy to come and...
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