This makes turkey a delicious source of vitamin A. Vitamin A is essential for your health in a number of ways. Like many other orange foods, carrots are an excellent source of beta-carotene. Table 2 suggests many dietary sources of vitamin A. 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 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. That’s more than 150% of your daily requirement in a single serving. You can find it in various foods or get it as a supplement. Do you know that dry eyes, hair loss, skin infection, and night blindness are the symptoms of vitamin A deficiency? Vitamin A is also called retinol because it aids in producing the pigment which helps in the formation of the retina in your eyes. Many foods are rich in vitamin A, so it’s generally easy to get your daily requirement of this vitamin from your diet. List of High Vitamin Foods. 15 Top Foods That Are High In Vitamin A. 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. Fish is a good source for 9 of 14 essential vitamins. Vitamin A is one of the most important vitamins for eye health, immune function and growth and development. 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. #2: Tuna. When it comes to vitamin A-rich foods, we just can’t miss this vegetable! Top 5 Vitamin A sources are Cod liver oil, Paprika, Cayenne pepper, Liver and Carrot. The 5 Best Vitamins for Hair Growth (+3 Other Nutrients), 12 Popular Weight Loss Pills and Supplements Reviewed. 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. That means that you need to get this vitamin from your food. All forms of yellow squash include some vitamin A, but pumpkin is king when it comes to this nutrient. Sweet potato. Vitamin A (retinol, retinoic acid) is a nutrient important to vision, growth, cell division, reproduction and immunity. All rights reserved. Consuming vitamin A via food sources is safe and does not affect your health adversely. Vitamin E is a powerful antioxidant that helps repair damaged cells. 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. Incorporating broccoli into your daily diet … However, they are also higher in sugar, so be careful with this snack. Meat, especially liver, fish, dairy products, and eggs are all high in this vitamin. Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health. 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. Upping your intake of vitamin A foods is the best way to reap the benefits of this important micronutrient. These eight foods are some of the best sources of dietary vitamin A available. This article discusses vitamin A, including its benefits, food sources, as well as effects of deficiency and toxicity. Your body can produce vitamin A from carotenoids found in plants. The complete list of popular food high in Vitamin A. 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. There are two types of vitamin A that are found in the diet. Top 5 Vitamin A sources are Cod liver oil, Paprika, Cayenne pepper, Liver and Carrot. 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) When it comes to vitamin A, the color of your peppers matters. : Carrots Improve Your Vision.”. Being zero in fat content, the food is great to add in your health chart. 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 has multiple functions: it is important for growth and development, for the maintenance of the immune system, and for good vision. What are carotenoids? Vitamin A is a fat soluble vitamin that acts as a powerful antioxidant too. Vitamin A is crucial for children's good health and development. Vitamin A can break down when heated, so raw sources of this nutrient are important. 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? https://www.webmd.com/food-recipes/ss/slideshow-sources-vitamin-a People are at risk of vitamin A toxicity if they take too many supplements and or overindulge in foods containing vitamins (e.g. For food label purposes set by the FDA, the daily value for vitamin a is 900 mcg per day. Dairy in general is an excellent source of vitamin A on its own. Food Sources. Vitamin A Food Sources. Vitamin A is a fat-soluble vitamin found in two forms: retinol (in animal foods) Retinol is found in liver, milk, cheese and butter. 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). Below is a list of excellent vitamin A food sources, and some helpful information on how it works within your body. Most animal livers are filled with vitamins and minerals. One cup of sliced apricots gives 63% of your DV of vitamin A. Doctors also use topical and oral supplements that use synthetic vitamin A, or retinol, as an active ingredient. Red sweet peppers contain a significant amount of vitamin A, nearly 120 mcg in a half-cup serving. You can easily meet your requirements for vitamin A by regularly eating some of the foods listed in this article. Vitamin A helps with multiple aspects of the human reproductive system. The common cold is the most frequent infectious disease in humans. 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. Cod liver oil. 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? Moreover, kale reduces inflammation and supports cardiovascular health. The most common type of pro-vitamin A is beta-carotene. Vitamin A refers to a group of nutrients, majorly containing retinoids, found in animal food sources, and carotenoids, found in plant food sources. 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. The vitamin A stimulates new skin cells to grow and prevent dead skin cells from clogging the pores. In fact, a single cup serving of orange juice can give you about 137 IU. © 2005 - 2019 WebMD LLC. 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. Vegans should have beta-carotene-rich veggies like spinach and carrot or fortified foods. It offers protection from several diseases and supports healthy skin, immune system and eye health. Persons who seldom consume any of these foods may be a greater risk of vitamin A deficiency. Vitamin C for Colds — Does It Actually Work? Here are the top 5 best vitamins to grow your hair, along with 3 other nutrients. © 2005-2021 Healthline Media a Red Ventures Company. 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 plays an important role in many body systems, including: Vitamin A is so important to your eyes that it is also known as “retinol,” after the word “retina.” Sufficient Vitamin A intake helps maintain the health of your retinas and helps prevent age-related macular degeneration. Vitamin A is an important, fat-soluble vitamin found in many types of food. Orange juice is one those beverages that is fortified with this vitamin as well as calcium. Furthermore, it’s one of the most nutrient-dense foods in the world. But a few types of fruit provide good amounts, as shown below. For example, if a food product has 132 RE of vitamin A, the product would have a % Daily Value for vitamin A of 13%. For people following plant-based diets, this makes sweet potato an invaluable source of vitamin A. However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A (2, 3). Liver is the richest source of vitamin A outside of supplements. 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 slice: 6,421 mcg (713% DV) 100 grams: 9,442 mcg (1,049% DV), 1 ounce: 2,122 mcg (236% DV) 100 grams: 7,491 mcg (832% DV), 1 slice: 1,495 mcg (166% DV) 100 grams: 8,384 mcg (923% DV), 1 teaspoon: 1,350 mcg (150% DV) 100 grams: 30,000 mcg (3,333% DV), Half a fillet: 388 mcg (43% DV) 100 grams: 252 mcg (28% DV), Half a fillet: 229 mcg (25% DV) 100 grams: 149 mcg (17% DV), 1 ounce: 214 mcg (24% DV) 100 grams: 757 mcg (84% DV), 1 tablespoon: 130 mcg (14% DV) 100 grams: 1,001 mcg (111% DV), 1 slice: 115 mcg (13% DV) 100 grams: 407 mcg (45% DV), 1 tablespoon: 97 mcg (11% DV) 100 grams: 684 mcg (76% DV), 1 slice: 96 mcg (11% DV) 100 grams: 340 mcg (38% DV), 1 slice: 92 mcg (10% DV) 100 grams: 330 mcg (37% DV), 1 wedge: 92 mcg (10% DV) 100 grams: 241 mcg (27% DV), 1 ounce: 83 mcg (9% DV) 100 grams: 294 mcg (33% DV), 1 large egg: 74 mcg (8% DV) 100 grams: 149 mcg (17% DV), 1 fillet: 71 mcg (8% DV) 100 grams: 100 mcg (11% DV), 1 ounce: 56 mcg (6% DV) 100 grams: 198 mcg (22% DV), 1 tablespoon: 45 mcg (5% DV) 100 grams: 308 mcg (34% DV), 1 tablespoon: 43 mcg (5% DV) 100 grams: 271 mcg (30% DV), 1 ounce: 35 mcg (4% DV) 100 grams: 125 mcg (14% DV). Vitamin A plays a critical role in helping these cells communicate and regulate themselves effectively. On the other hand, green peppers come in at only 18 mcg — a big difference. The most common of these is beta carotene, which gives the orange colour to carrots. Eating foods rich in vitamin A has been shown to be important for maintaining your reproductive health, your eyesight, and your immune system. Vitamin A is one of the most important vitamins for eye health, immune function and growth and development. 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. Per 4 oz serving, raw lamb liver supplies approximately 928% of the recommended intake for vitamin A (7). However, eating foods rich in vitamin A can help balance the body’s production of sebum. The total recommended daily allowance or RDA for vitamin a is 3000 mcg. Learn which natural remedies…. Preformed vitamin A is found in animal products like dairy foods, meat, fish and poultry. Symptoms of deficiency include: Dry hair and skin; Infections; Infertility There are two kinds of vitamin A: Preformed vitamin A -- from meat, poultry, fish, and dairy -- arrives in your body ready to use. 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 Rich Food #1: Turkey Liver. Which Foods Have the Most Vitamin A? Some seek natural treatments such oral vitamin and mineral supplements. Vitamin A plays an important role in a healthy diet. It is suggested to prepare organ meat sautéed or fried, with a side of onions and herbs such as parsley and cilantro. Your body converts beta-carotene into vitamin A. All rights reserved. Upping your intake of vitamin A foods is the best way to reap the benefits of this important micronutrient. 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) A single half-cup serving of spinach contains more than 570 mcg of vitamin A. carotenoids (in plant sources). 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. 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). Since the pure alcohol form is unstable, the vitamin is found in tissues in a form of retinyl ester. Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese and butter. athletes). 1. 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