Overview
Vitamin A is a vital nutrient that plays a crucial role in supporting our overall health and well-being. Its importance lies in its ability to enhance various bodily functions and protect us from a wide range of health issues. This remarkable vitamin is crucial for maintaining clear vision, strengthening the immune system, supporting cell growth and development, and keeping the optimal health of our skin and mucous membranes. From preventing night vision problems to reducing the risk of contagious diseases, vitamin A truly shines as a key player in promoting our overall health and vitality.
The human body relies on external sources to obtain vitamin A since it cannot produce it on its own. Thankfully, a wide range of foods, including both vegetarian and animal sources, are believed to offer substantial amounts of this vital nutrient.
Meats, liver, fish, dairy products, as well as brightly colored fruits and vegetables like carrots, sweet potatoes, spinach, kale, and mangoes, are among the top dietary sources of vitamin A. By incorporating these vibrant and nutrient-dense foods in our diet, we can enjoy a delicious variety of foods while ensuring an ample supply of vitamin A to support our overall health and well-being.
The Recommended Dietary Allowance (RDA) for vitamin A varies depending on age, gender, and life stage. For adult males, the RDA is set at 900 micrograms (mcg), while for adult females, it is 700 mcg. Children and adolescents generally require 300-600 mcg of vitamin A. However, during pregnancy, the recommended intake increases to 770 mcg, and for breastfeeding women, it further rises to 1,300 mcg. These guidelines help ensure that individuals obtain adequate amounts of vitamin A to support their specific nutritional needs at different stages of life.
As a fat-soluble vitamin, vitamin A is more stable during cooking compared to water-soluble vitamins. While some loss of vitamin A may occur due to heat and cooking methods. The overall impact on its content in vegetables is generally minimal. Therefore, cooking vegetables is not likely to significantly reduce the amount of vitamin A they contain. However, it's worth noting that prolonged cooking and high temperatures can still lead to some nutrient loss.
Additionally, it is important to note that soluble vitamins, including vitamin A, are not easily eliminated through urine. Instead, they are stored in the liver and fat cells of the body. Consequently, consuming excessively high doses of vitamin A, particularly via supplements, increases the risk of toxicity.
To enhance the absorption of vitamin A, it is thought to be beneficial to consume it alongside a meal that contains a sufficient amount of dietary fat. While most animal-based foods listed below naturally contain both vitamin A and fat, the same cannot be said for vegetarian sources such as fruits and vegetables. Therefore, it is advisable to add a splash of oil in your salads or include other healthy fat sources to optimize the absorption of vitamin A from plant-based foods.
This article provides a comprehensive list of vitamin A rich foods, choose your favorites and make a habit of consuming them regularly. It's important to maintain variety by including a diverse selection of fruits, vegetables, and animal sources in your diet. Bear in mind that a balanced and varied diet is always a healthy choice for optimal nutrition and well-being.
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Vitamin A Rich Foods Chart
# Animal Sources High in Vitamin A
1. Beef liver
A 3.5-ounce (100-g) serving of beef liver contains 7730 micrograms (mcg) of retinol, equivalent to 879% of the DV. (1)
Pregnant women should exercise caution when consuming vitamin A-rich foods, such as beef liver and its products. Excessive intake of vitamin A during this period has been associated with an increased risk of miscarriages and birth defects, particularly those affecting the baby's central nervous and cardiac systems. (2)
Additionally, beef liver is considered a high cholesterol food. Therefore, individuals who are looking to lower their cholesterol levels or are taking cholesterol-lowering medications should limit their consumption of liver and other foods that are high in cholesterol.
2. Lamb liver
According to FoodData Central, a reputable nutrition database, a 3.5- ounce (100-g) serving size of lamb liver contains up to 7780 mcg of vitamin A, or 864% of the DV. This is somewhat more than the amount of vitamin A found in beef liver.
3. Cod liver oil
A one-tablespoon (14-g) serving contains 4,080 mcg of retinol, equals 923% of the DV. (3)
4. Salmon
A 3.5-oz (100-g) serving provides 69 mcg of retinol, or 8% of the DV. (4)
5. Bluefin tuna
A 3.5-oz (100-g) serving contains 757 mcg of retinol, which is 84% of the DV. (5)
6. King mackerel
A 3.5-oz (100-g) serving contains 252 mcg of retinol, or 28% of the DV. (6)
7. Eggs
A single large hard-boiled egg is estimated to provide 75 mcg of retinol, contributing about 8% of the recommended daily intake of vitamin A. (7)
8. Atlantic herring
A 3-oz serving contains 219 mcg of retinol, which is 24% of the DV. (8)
9. Oysters
A 3.5-oz (100-g) serving contains 98 mcg of retinol, or 11% of the DV. (9)
10. Clams
A 3.5-oz (100-g) serving contains 101 mcg of retinol, equals 11% of the DV. (10)
11. Whole milk
A one-cup (237 milliliters) serving contains 76 mcg of retinol, accounting for 8% of the DV. (11)
12. Butter
A one-tbsp (14-g) serving provides 95 mcg of retinol, or 11% of the DV. (12)
13. Trout
A 3.5-oz (100-g) serving contains 100 mcg of retinol, equals 11% of the DV. (13)
14. Cheese
Several types of cheese contain sizable amounts of vitamin A. Here are the vitamin A contents for each 1 oz (28 grams) serving:
Goat cheese: 80 mcg of retinol, or 9% of the DV. (14)
Cheddar cheese: 74 mcg of retinol, or 8% of the DV. (15)
Limburger cheese: 96 mcg of retinol, or 11% of the DV. (16)
Camembert cheese: 68 mcg of retinol, or 8% of the DV. (17)
Roquefort cheese: 83 mcg of retinol, or 9% of the DV. (18)
Swiss cheese: 82 mcg of retinol, or 9% of the DV. (19)
# Vegetables High in Vitamin A
1. Sweet potatoes, baked
A one-cup (200-g) serving of baked sweet potatoes contains 1,920 mcg Retinol Activity Equivalents (RAE), which is 213% of the DV. (20)
2. Carrots, cooked
A one-cup (155-g) serving contains 1,280 mcg RAE, which is 142% of the DV. (21)
3. Butternut squash, baked
A one-cup (205-g) serving contains 1,140 mcg RAE, or 127% of the DV. (22)
4. Spinach, cooked
A one-cup (180-g) serving contains 943 mcg RAE, or 105% of the DV. (23)
5. Mustard greens, cooked
A one-cup (140-g) serving contains 865 mcg RAE, or 96% of the DV. (24)
6. Mustard spinach, cooked
A one-cup (180-g) serving contains 738 mcg RAE, or 82% of the DV. (25)
7. Collards, cooked
A one-cup (190-g) serving contains 722 mcg RAE, or 80% of the DV. (26)
8. Pumpkin, cooked, mashed
A one-cup (245-g) serving contains 705 mcg RAE, or 78% of the DV. (27)
9. Winter squash, baked
A one-cup (205-g) serving contains 535 mcg RAE, or 59% of the DV. (28)
10. Beet greens, cooked
A one-cup (144-g) serving contains 551 mcg RAE, or 61% of the DV. (29)
10. Turnip greens, cooked
A one-cup (144-g) serving contains 549 mcg RAE, or 61% of the DV. (30)
11. Swiss chard, cooked
A one-cup (175-g) serving contains 535 mcg RAE, or 60% of the DV. (31)
12. Pac-Choi (Bok Choy), cooked
A one-cup (170-g) serving contains 360 mcg RAE, or 40% of the DV. (32)
13. Kale, cooked
A one-cup (118-g) serving contains 172 mcg RAE, or 19% of the DV. (33)
14. Sweet red peppers, raw
A medium red pepper (119-g) provides 189 mcg RAE, equals 21% of the DV. (34)
15. Romaine lettuce, raw
A one-cup (47-g) serving contains 205 mcg RAE, or 23% of the DV. (35)
16. Broccoli, cooked
A one-cup (156-g) serving supplies 120 mcg RAE, accounting for 13% of the DV. (36)
17. Asparagus, cooked
A one-cup (180-g) serving contains 180 mcg RAE, which is 10% of the DV. (37)
18. Parsley, raw
A one-cup (60-g) serving of fresh parsley contains up to 253 mcg, RAE, or 28% of the DV. (38)
# Fruits High in Vitamin A
1. Cantaloupe
A one-cup (165-g) serving contains 270 mcg RAE, or 30% of the DV. (39)
2. Mangoes
One waste-free fruit (336 g) contains 181 mcg RAE, or 20% of the DV.(40)
3. Papaya
A one-cup (165-g) serving provides 78 mcg RAE, or 9% of the DV. (41)
4. Watermelon
A one-cup (155-g) serving contains 43 mcg RAE, or 5% of the DV. (42)
5. Grapefruit
One fruit (308-g) contains 179 mcg RAE, or 20% of the DV. (43)
6. Apricots
One apricot fruit (35-g) contains 34 mcg RAE, which is 4% of the DV. (44)
7. Passion fruit
Two passion fruits (36-g) contain 23 mcg RAE, or 3% of the DV. (45)
8. Tangerine
One tangerine fruit (109-g) contains 37 mcg RAE, or 4% of the DV. (46)
9. Guava
Two guavas (110-g) provide 34 mcg RAE, or 4% of the DV. (47)
10. Nectarine
One nectarine fruit (140-g) contains 29 mcg RAE, or 3% of the DV. (48)
Explore a wealth of further information about vitamin A, covering a range of topics such as its health benefits, potential deficiency symptoms, and important considerations regarding toxicity, within this article.