Liver is one of the richest sources of vitamin A out of all foods. REAL vitamin A foods, please stand up! However, they are also higher in sugar, so be careful with this snack. 1. Sources of carotenoids It’s important to eat a variety of fruit and vegetables, and vegans should include a really rich source of carotenoids in their daily diets, such as (orange) sweet potato, butternut squash, carrot or spinach. 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? It is derived from provitamin A and is quite essential for the optic health (eyesight). Vitamin A is an essential fat-soluble vitamin that has numerous vital functions in the body. Many foods are rich in vitamin A, so it’s generally easy to get your daily requirement of this vitamin from your diet. Vitamin A is a fat-soluble vitamin that is stored in the liver. Many breakfast cereals, juices, dairy products, and other foods are fortified with retinol (preformed vitamin A). Per 4 oz serving, raw lamb liver supplies approximately 928% of the recommended intake for vitamin A (7). There are nine water-soluble vitamins in the human diet. Food Sources. The most active form of vitamin A foods is Retinol. 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. You can improve your absorption of provitamin A from plant sources by adding a dash of oil to your salad. 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) On the other hand, green peppers come in at only 18 mcg — a big difference. Vitamin A can be found in a variety of foods of both animal and plant origin. Vitamin A plays an important role in a healthy diet. But since excess vitamin A is toxic, have organ meat sparingly. Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients. Sweet potatoes are another orange vitamin A powerhouse. Preformed vitamin A is found in animal products like dairy foods, meat, fish and poultry. One excellent animal source of vitamin A is considered to be turkey liver. Like many other orange foods, carrots are an excellent source of beta-carotene. Other sources are foods rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe. Beef liver. Red sweet peppers contain a significant amount of vitamin A, nearly 120 mcg in a half-cup serving. Below is a list of excellent vitamin A food sources, and some helpful information on how it works within your body. Vitamin A has multiple functions: it is important for growth and development, for the maintenance of the immune system, and for good vision. Vitamin A is an important, fat-soluble vitamin found in many types of food. Carrots do wonders to your skin, eye and hair as well. 1. A single half-cup serving of spinach contains more than 570 mcg of vitamin A. Although you can take vitamin A supplements, you're better off getting this essential vitamin from the foods you eat because vitamin A is paired with other essential nutrients for the body. Some seek natural treatments such oral vitamin and mineral supplements. 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. Compare Vitamin A rich food. All rights reserved. 1 Fish. Vitamin A is one of the most important vitamins for eye health, immune function and growth and development. 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. Which foods are good sources of vitamin A? Vitamin A is a fat-soluble vitamin that is stored in the liver. #3: Butternut Squash. The vitamin A stimulates new skin cells to grow and prevent dead skin cells from clogging the pores. However, since U.S. adults eat relatively small amounts of vegetables in general, foods containing provitamin A in carotenoid form only account for about one-third of all dietary intake of vitamin A. It is suggested to prepare organ meat sautéed or fried, with a side of onions and herbs such as parsley and cilantro. In fact, a single cup serving of orange juice can give you about 137 IU. Vitamin A plays an important role in vision … When you hear think about vitamin A foods, what sources come to mind? Vitamin A is essential for your health in a number of ways. There are two kinds of vitamin A: Preformed vitamin A -- from meat, poultry, fish, and dairy -- arrives in your body ready to use. ... A medium-sized carrot provides 44% DV of vitamin A. The content of beta carotene makes it a super-food for vitamin A. Incorporating broccoli into your daily diet … Vitamin A deficiency is common in poorer countries, however. 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