The Top 10 Foods high in Vitamin A are sweet potatoes, liver, carrots, broccoli, mangoes, red pepper, spinach, pumpkin, dairy products, and dried apricots. Foods very high in vitamin A are essential for reproductive health, Immune function, good vision, heart, lungs, kidney, and functioning of other organs. It is also necessary for skin health, body growth, and development.
Vitamin A deficiency can cause blindness and promote viral infection. Deficiency is the cause of childhood blindness in underdeveloped countries.
Vitamin A found in two different forms in the diet.
- Animal products such as fish, liver, meat, poultry, and dairy foods contain preformed vitamin A.
- Plant-based foods, such as vegetables, and fruits contain Provitamin A beta-carotene, which is the most common form of Pro-vitamin A. Such as carrot, mango, and pumpkin. Broccoli, spinach, sweet potatoes, dried apricots, and red peppers are also plant-based foods.
- Supplements containing vitamin A are also available. Preformed vitamin A (retinyl acetate or retinyl palmitate), beta-carotene (provitamin A). A mixture of preformed and provitamin A are the most common form.
I will discuss the top 10 foods high in vitamin A and their recommended daily dose.
List of Top 10 Foods High in Vitamin A
Vitamin A is found in many foods, making it quite simple to meet your daily requirements. These top 10 foods high in vitamin A are good sources of vitamin A in the diet. These are vitamin A fruits and vegetables. Do you want to know how much vitamin A per day is required? The RDA for men is 900 mcg, 700 mcg for women, and 300–600 mcg for children and teens.
1. Sweet Potatoes
Sweet potatoes are on the list of foods with more vitamin A and fiber than white or yellow potatoes, which helps you stay regular, decreases your risk of diabetes and heart disease, and enhances your immune system by maintaining a healthy gut flora balance.
Sweet potatoes have a vitamin A content of 1,130 mcg (126 percent DV) per medium potato with skin.
Beta carotene vitamin A found in this root vegetable.
Sweet potatoes are also low in calories, include vitamin B6, vitamin C, and potassium, and are a good source of these nutrients. Sweet potatoes have a low glycemic index, which helps to keep blood sugar levels under control.
Serve a roasted sweet potato in the skin with a salad and a protein source like salmon or tofu for vitamin A-rich foods.
2. Liver
Outside of supplementation, the liver is a good food source high in vitamin A. A single three-ounce portion of a cooked liver can provide up to 6600 mcg of vitamin A, which is more than 700% of your daily need. Because the liver is such an efficient source of vitamin A, several sites advise eating it just once a week to prevent getting too much of it.
Preformed vitamin A is abundant in fish livers, with 1 tablespoon of cod liver oil yielding 4,080 mcg.
Omega-3 fatty acids, which help combat inflammation and protect the heart, are abundant in this and other fish oils. It is also helpful for the treatment of depression.
The liver is high-protein organ meat. It also includes copper, iron, vitamin B2, folate, vitamin B12, and choline, among many other minerals.
Also Read: Most Nutritious Fruits In The World And Their Health Benefits
3. Carrots
Carrots are on the list of foods high in Vitamin A beta-carotene. 509 mcg of vitamin A found in one single medium size of raw carrot. Carrots are helpful for your eyesight.
There are 29 calories in one big carrot. They are also high in dietary fiber, which can help with constipation prevention and intestinal health.
When paired with hummus or guacamole, this makes it a light and healthy snack.
4. Broccoli
Broccoli is another food high in vitamin A, with a half-cup containing 60 mcg or 7% of a person’s daily requirement.
Half a cup of broccoli has just 15 calories in it. Many of the antioxidants and minerals found in cruciferous vegetables are the same as spinach.
Eating cruciferous vegetables can lower the chance of certain cancers because of the chemical sulforaphane.
Broccoli may be roasted, steamed, fried, and added to soups or salads.
Also Read: What Are The Health Benefits Of Eating Broccoli?
5. Mangoes
Mangoes are in a list of Vitamin A-rich fruits. Raw mango has 112 mcg of vitamin A or 12 percent of the daily value. Mangoes are high in antioxidants and dietary fiber, which can help with gut health and blood sugar regulation.
This fruit is tasty, but it’s also great in a tropical fruit salad or mango salsa. It goes well with seafood, shredded chicken tacos, and crab cakes.
Also Read: Health Benefits Of Eating Mango: The King Of Fruits
6. Red Peppers
The color of your peppers matters when it comes to vitamin A. Vitamin A is abundant in red sweet peppers, with almost 120 mcg per half-cup meal. Green peppers, on the other hand, contain just 18 mcg, which is a significant difference.
Changing the color of your peppers in your meals is a simple alteration that has significant nutritional benefits.
Bell peppers may be scrambled with eggs, eaten in sandwiches, or served sliced with a healthy dip.
7. Spinach
Spinach is a vegan food high in Vitamin A. For example, half a cup of cooked spinach has 63 percent of your daily vitamin A need. It also contains antioxidants, fiber, iron, magnesium, potassium, and calcium, as well as vitamins C, E, K, and B.
Blood pressure can be lowered and heart health can be improved by eating spinach.
Spinach is also delicious in pasta dishes and soups and little fried spinach is a tasty side dish.
Also Read: What Are The Health Benefits Of Eating Broccoli?
8. Pumpkin
Pumpkin is a food that has vitamin A in it. One slice of pumpkin pie contains 488 mcg of vitamin A or 54 percent of the daily value. This is because pumpkin, like other orange vegetables, is high in beta carotene, which can help to protect vision and avoid common eye illnesses. Pumpkin is a food high in vitamin C, E, and K.
Pumpkin pie is less healthy than pure pumpkin, so consume it in moderation to prevent getting too much sugar in your body.
9. Dairy Products
Dairy products in general are a good source of vitamin A. Dairy is a food high in vitamin D. A single serving of vitamin A can range from 100 to 300 mcg depending on the dairy source.
A cup of milk provides around 16% of your daily vitamin A requirements. Considering the protein, calcium, and vitamin D content, it’s a good quantity. If you drink milk substitutes, keep in mind that while some are fortified with vitamin A, many are not.
10. Dried Apricots
Choose dried apricots over fresh apricots if you’re seeking a more concentrated dose of vitamin A. 63 mcg of vitamin A is found in ten dried apricot halves, which is 7% of the daily value.
Fiber and antioxidants are abundant in dried fruits. It’s OK to eat a couple of tablespoons of dried fruit every day because dried apricots are high in sugar and calories.
Conclusion
In this article, I listed the top 10 foods high in vitamin A. Preformed vitamin A concentrations are greatest in liver and fish oils. Milk and eggs, which also contain some provitamin A, are other sources of preformed vitamin A. Leafy green vegetables, orange, and yellow vegetables, and fruits provide the majority of dietary provitamin A. Carrots, broccoli, and spinach are some of the best sources of provitamin A.