Vitamin A foods

 Vitamin A needs to come from the diet, as the body does not make it. Foods that provide good sources include beef liver, cod liver oil, herring, sweet potato, carrots, and many other fruits and vegetables.

Vitamin A foods: Best Sources for a Healthy Body

Top Vitamin A-Rich Foods

Vitamin A is an essential nutrient that plays a role in many bodily processes, including:

immune function

reproduction

healthy vision

proper functioning of the heart, lungs, kidneys, and other organs

skin health

growth and development

In this article, we describe 14 of the best sources of vitamin A and the recommended daily intake.

1. Beef liver

Animal livers are among the richest sources of vitamin A. This is because, like humans, animals store vitamin A in the liver.

A 3-ounce (oz) serving of pan fried beef liver contains 6,582 micrograms (mcg) of vitamin A, which equates to 731% of the daily value (DV).

The DV allows people to easily compare the nutrient contents of different foods. It is a percentage based on the recommended daily intakes of key nutrients from the Food and Drug Administration (FDA).

As an organ meat, liver is high in protein. It also contains many other nutrients, including:

copper

vitamin B2

vitamin B12

iron

folate

choline

Lamb liver and liver sausage are other rich sources of vitamin A.

2. Cod liver oil

Fish livers are also excellent sources of preformed vitamin A, with 1 tablespoon of cod liver oil providing 4,080 mcg 

This and other fish oils are among the richest sources of omega-3 fatty acids, which help fight inflammation and protect the heart. Research also suggests that they may treat or prevent depression.

Cod liver oil is also an excellent source of vitamin D, with 1 tablespoon containing 170% of the DV.

According to the National Institutes of Health’s Office of Dietary Supplements (ODS), vitamin D boosts immunity and plays a role in bone health. It may also protect against depression.

3. Sweet potato

One whole sweet potato, baked in its skin, provides 1,403 mcg of vitamin A, which is 156% of the DV.

The vitamin A present in this root vegetable is in the form of beta carotene. Research  suggests that this compound may help protect against age-related macular degeneration (AMD).

Some studies also suggest that beta carotene may help protect against cancers, such as prostate cancer, but the results are mixed.

Sweet potatoes are also:

low in calories

a source of vitamin B6, vitamin C, and potassium

high in fiber

have a low glycemic index, helping to control blood sugar levels

For a healthful meal, try having a baked sweet potato in the skin with a salad and a source of protein, such as salmon or tofu.

4. Carrots

Carrots are rich in beta carotene. Half a cup of raw carrots contains 459 mcg of vitamin A and 51% of the DV.

A large carrot contains around 29 calories. This makes for a light and healthful snack, especially when eaten with hummus or guacamole.

Carrots are also rich in dietary fiber, which can help prevent constipation and promote better gut health.

Why is vitamin A important for my health?

Vitamin A helps to keep your body healthy. You may have heard that vitamin A is important for skin and eye health.

Vitamin A is also used:

by your immune system to protect you from infections

by your body organs to function at their best

to protect important structures in your eyes: the cornea, conjunctiva, photoreceptor rod and cone cells in the retina

to maintain healthy skin

for growth and reproduction

Why should I include vitamin A in my diet?

Vitamin A is considered an essential vitamin. This means that your body can't make it. You need to get vitamin A from your food.

Recommended intake of vitamin A

There are two main types of vitamin A:

Preformed vitamin A: 

This comes in the form of retinol and is present in animal-based food sources, including meat, fish, poultry, and dairy products.

Provitamin A: 

This comes in the form of carotenoids, mainly beta carotene. It is present in plant-based foods, such as fruits and vegetables.

To aid the absorption of vitamin A, a person needs to include some fat in their diet. It is also important not to overcook foods, as this reduces the amount of vitamin A in them.

The ODS list the recommended dietary allowances for vitamin A as follows:

Demographic              Daily amount (mcg)

Males aged                               14+ 900

Females aged                           14+ 700

Pregnant teens aged.              14–18 750

Pregnant adults aged              19+ 770

Breastfeeding teens aged.       14–18 1,200

Breastfeeding adults aged.       19+ 1,300

Summary

Many foods, both plant-based and from animals, contain good amounts of vitamin A.

Vitamin A deficiency is uncommon in the U.S., and most people do not need to worry too much about counting vitamin A values.

The best way to ensure an adequate nutrient intake is to eat a varied and balanced diet, full of fruits, vegetables, whole grains, healthful fats, and lean proteins.

FAQS 

1. What is vitamin A?

Vitamin A is an important vitamin that helps keep the eyes, skin, immune system and growth healthy.

2. Why is vitamin A important?

Vitamin A helps:

good vision (especially night vision)

strong immunity

healthy skin and cells

normal growth and development

3. Which foods are rich in vitamin A?

Foods rich in vitamin A include:

carrot

sweet potatoes

Spinach

black

Pumpkin

Mango

egg yolk

milk and butter

the liver

4. What are the two types of vitamin A in foods?

Preformed vitamin A: found in animal foods such as milk, eggs and liver

Provitamin A (beta-carotene): Found in fruit and vegetables such as carrots and spinach

5. Which fruits contain vitamin A?

Fruits rich in vitamin A include:

Mango

papaya

Apricot

melon

6. Which vegetables have a high amount of vitamin A?

Vegetables rich in vitamin A include:

carrot

sweet potatoes

Spinach

black

Pumpkin

Broccoli

7. What happens if you don't get enough vitamin A?

Vitamin A deficiency can be caused by:

night blindness

dry eyes

weak immunity

slow growth in children

8. Can too much vitamin A be harmful?

Yes. Too much vitamin A from supplements or animal sources can be harmful. It is best to obtain vitamin A primarily from natural foods, especially fruit and vegetables.

9. Who needs vitamin A the most?

growing children

teenager

people with a poor diet

people with weakened immune systems

10. What is the best way to get vitamin A?

Eat a balanced diet with colorful fruits and vegetables, dairy products and eggs.