Vitamin A is a vital nutrient that should be incorporated in our daily diet. Here is a list of foods high in vitamin A. Just scroll down and read through them.

Foods High In Vitamin A

Vitamin A is an essential fat soluble vitamin that supports good health and has enormous health benefits. The vitamin is also known as retinol as it produces the pigments in the retina of the eye. Vitamin A helps to develop good vision, especially in low light. People, who lack Vitamin A in their diet, suffer from poor vision. Plus, it also helps to maintain healthy teeth, skeletal and soft tissue, and mucous membranes. Vitamin A also keeps your skin healthy and glowing. Vitamin A is present in high amount in animal liver, whole milk, as well as in some fortified food. Most of the food sources that are rich in vitamin A content are also rich in saturated fat and cholesterol. Vitamin A is an essential nutrient and people who are lacking this vitamin in their diet, are most likely to suffer from vision problem as well as other infectious diseases. However, taking huge quantities of vitamin A are not good either as it can lead to “vitamin poisoning”. Although a recommended dose is suggested by nutritionist for vitamin A intake, but it may vary from individual to individual depending on their specific body needs. Read on to learn more about vitamin A rich foods.

Vitamin A Foods

  • Animal liver is a very rich source of vitamin A. It has been found that 100 g of liver (beef, pork, turkey, fish) contains about 6500 mcg of vitamin A.
  •  If you are vegan and looking for dietary vitamin A sources, then eat raw carrot daily. It is said that 100 g of raw carrot has 836 mcg of vitamin A content.
  • Sweet potato is also very rich in vitamin A content. 100 g of sweet potato has 709 mcg of vitamin A.
  • Spinach too is quite high in vitamin A content. 100 g of spinach has 469 mcg of vitamin A.
  • Just 100 g of cheddar cheese can provide 265 mcg of vitamin A.
  • Another rich source of vitamin A is cantaloupe melon. 169 mcg of vitamin A is present in just 100 g of it.
  • Eggs are also excellent source of this vitamin and 100 g contain 140 mcg of vitamin A.
  • Apricot lovers rejoice! By taking just 100 g of apricot daily, you are taking 96 mcg of vitamin A.
  • Papaya not only helps in digestion, but is also a good source of vitamin A. From 100 g of papaya you can derive 55 mcg of vitamin A.
  • You can get 31 mcg of vitamin a from 100 g of broccoli.
  • Mango and peas both contain trace amount of vitamin A. for every 100 g, 38 mcg of vitamin is present.
  • Milk is not only a rich source of protein, but other nutrients too. 100 g of milk contains approximately 28 mcg of Vitamin A.

Other sources of vitamin A

  • Butter (684 mcg/100 g)
  • Kale (681 mcg/100 g)
  • Pumpkin (400 mcg/100g)
Recommended doses of Vitamin A
In Infants
  • 0 - 6 months: 400 micrograms per day (mcg/day)
  • 7 - 12 months: 500 mcg/day
In Children
  • 1 - 3 years: 300 mcg/day
  • 4 - 8 years: 400 mcg/day
  • 9 - 13 years: 600 mcg/day
In Adolescents and Adults
  • Males age 14 and older: 900 mcg/day
  • Females age 14 and older: 700 mcg/day

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