Top 14 Vitamin A Rich Foods You Should Include In Your Diet

Vitamin A Rich Foods

Have you heard when someone is saying to include the vitamin A in your diet? Then what comes to your mind, why they are saying and we ignored as usual. Let us find out the reason for this.

Vitamin A  is a fat-soluble vitamin that plays a crucial role in our lifestyle. There are three forms of vitamin A: retinol, retinal and retinoic acid.  It helps in maintaining vision, boost immunity, reproductive health, and body growth. It also prevents the symptoms of deficiency which includes dry eyes, night blindness, hair loss, susceptibility to infections and skin problems.

So, it’s important to get or eat foods with vitamin A. It is obtained from the plants and animal sources. Always try to consume natural foods with vitamin A instead of supplements. The deficiency of vitamin A may lead to night blindness. Some health conditions can induce long-term malabsorption of fats, which can cause to vitamin A deficiency.

To eliminate the various health-related problems or deficiency we should take good sources of vitamin A rich foods. Here is a list of some good sources of vitamin A. Lets take a look at some veg and non-veg foods.

Veg Foods High In Vitamin A

1. Sweet Potatoes

It is the sweet tasting winter’s food that is served in each corner, steamed and sprinkled with a little spice. With their taste, it contains a high nutrient content. It is the great source of beta-carotene that converted into vitamin A. One medium, a cooked potato can provide 21,907 international units or 438 percent DV vitamin A. According to research adult men require only 900 micrograms of vitamin A daily, while women need 700 micrograms of vitamin A.

2. Red Bell Pepper

It is delicious and brightly colored red bell pepper considering good for the health. This vegetable we consume either raw or cooked. It is high in vitamin A which helps to support healthy eyesight. One cup chopped red bell peppers can provide 4665 IU of vitamin A. Try to add small slices as your salad to enhance the nutritional value. One tablespoon will contribute you 42% of your daily value.

3. Carrots

We all love to eat carrots into subjis, halwas or as salads. The first thing that comes into our mind about carrots is vitamin A and eye health. They are the rich sources of vitamin A, vitamin K, carotenoids, and antioxidants as well as fibers and magnesium. One carrot will provide 7835 IU of vitamin A and will give you 200% of daily advised vitamin A. It has a number of health benefits such as weight loss, lower cholesterol levels, and improve eye health.

4. Milk

A glass of milk can supply a healthy dose of several essential vitamins and minerals, including vitamin A. Drinking a glass of milk two or three times a day can boost your vitamin A and other nutrients intake. Whole milk is preferred over skimmed milk because of the more nutritional values.

A cup of whole milk fulfills 112 micrograms of vitamin A or provides 395 IU of vitamin A and 146 calories.  It also includes fat that can be utilized in moderate quantity.

5. Mangoes

Mango is the delicious and juicy summer fruit and contains over 20 vitamins and minerals. It is the good sources of vitamin A, that is helpful for the sebum production to keeps hair moisturized and the growth of all bodily tissues, including skin and hair. A medium sized mango gives 3636 IU of vitamin A and 73% of your daily value.

6. Dried Apricots

It is the healthy snack which includes vitamin A in the form of the beta-carotene, as well as iron, vitamin B6, and magnesium. Vitamin A supports night vision, helps in synthesize red blood cells, boost the immune system, and makes your skin healthy. One cup of dried apricot can provide you 94% or 4,685 IU of Vitamin A and 313 calories.

7. Tomato

They are the major dietary source of the antioxidant lycopene, vitamin A, vitamin C, potassium, folate and vitamin K.  Which has been linked to many health benefits, such as reduced risk of heart disease, cancer, and helpful for eye vision. One tomato can give 20%  of your daily value of vitamin A and contains only 22 calories. And is known to have a mineral called chromium that works in keeping blood sugar levels in the body.

8. Fortified Oatmeal

It is the best and healthy food that is consumed in the morning breakfast. The oatmeal filled with nutrients, dietary fiber, vitamin A and D and a fair amount of phosphorus, potassium, minerals, and iron. One cup serving provides you with 29% of the daily needed vitamin A and 159 calories.

Non-Veg vitamin A Rich Foods

1. Turkey Liver

Turkey liver is the delightful food rich in vitamins and minerals. They can be cooked by steaming or frying. It can be used in a variety of way. A 100 grams serving of turkey liver can provide you 1507% of the daily value of vitamin A with 75333 IU and 273 calories.  Smaller quantities of turkey liver are said to be good for health.

2. Beef Liver

The liver is good for your health for you even if you like or don’t like eating it. It is full of cholesterol and should not be the primary source of vitamin A in your diet and supplies more than 30% of your necessary vitamin A intake. 100 grams of beef can provide you to get 90% of the daily vitamin A and 135 calories. You should avoid this if you are pregnant, breastfeeding or if you have certain chronic ailments.

3. Fish

Seafood is great for you which includes tuna, salmon, sturgeon, oyster, and mackerel. They are the good sources of vitamin A in animal-based foods.  100 grams of tuna provides you with 50% of the daily value and sturgeon and mackerel provide 15% of the daily value of vitamin A.  They contain omega 3 fatty acids that help to maintain retinal health and reduce the risk of macular degeneration.

4. Cod Liver Oil

It is the dietary supplement obtained from the liver of the fish. It is rich in high Vitamin A and Vitamin D.  A full teaspoon supply about 650 – 1,500 IU of vitamin A and 280% of the daily value of vitamin A. It is available in both oil and capsule form in markets. This is used as a natural solution for rheumatism, aching joints, and stiff muscles.

5. Goat Cheese

Goat Cheese is exactly the kind of cheese you want. It comes with a host of health benefits. They contain vitamin D and vitamin K and also contains the same amount of vitamin A as cow cheese. One slice of goat cheese provides you 115 mcg (13% DV) and 100 grams provides 407 mcg (45% DV). It carries fewer calories than any other form of cheese which is formed using cow’s milk.

6. Egg Yolk

Dairy products and eggs contain a number of vitamins and minerals particularly rich in A, E, and B12. It contributes to the normal function of the immune system, maintenance of normal skin and normal vision. One large egg supplies 245 international units (5 percent DV) and 100 grams provide 149 mcg (17% DV) of vitamin A.

Hope you can try this above list of Vitamin A Rich Foods and get benefit for sure..

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