Foods With Vitamin A: Why You Need Vitamin A

foods with vitamin a

Vitamin A is a fat-soluble vitamin that plays an important role in maintaining vision, growth, physical activity, and reproductive health. Getting the right amount of vitamin A in your diet should prevent symptoms of deficiency, including hair loss, skin problems, dry eyes, night vision, and an increased risk of infection.

Shortages are a major cause of blindness in developing countries. In contrast, most people in the developed world do not have enough vitamin A in their diet.

The recommended dietary supplement (RDA) is 900 mcg for men, 700 mcg for women, and 300-600 mcg for children and teens. The RDA provides enough vitamin A for most people. Simply put, a single daily dose (DV) of 900 mcg is used as a reference in nutrition labels in the United States and Canada.

Foods With Vitamin A

Vitamin A, also known as retinol, is found only in animal foods, such as fatty fish, liver, cheese, and butter.

Beef Liver – 713% DV per serving

1 slice: 6,421 mcg (713% DV) 100 grams: 9,442 mcg (1,049% DV)

Lamb Liver – 236% DV per serving

1 ounce: 2,122 mcg (236% DV) 100 grams: 7,491 mcg (832% DV)

Liver Sausage – 166% DV per serving

1 slice: 1,495 mcg (166% DV) 100 grams: 8,384 mcg (923% DV)

Cod Liver Oil – 150% DV per serving

1 teaspoon: 1,350 mcg (150% DV) 100 grams: 30,000 mcg (3,333% DV)

King Mackerel – 43% DV per serving

Half a fillet: 388 mcg (43% DV) 100 grams: 252 mcg (28% DV)

Salmon – 25% DV per serving

Half a fillet: 229 mcg (25% DV) 100 grams: 149 mcg (17% DV)

Bluefin Tuna – 24% DV per serving

1 ounce: 214 mcg (24% DV) 100 grams: 757 mcg (84% DV)

Goose Liver Pate – 14% DV per serving

1 tablespoon: 130 mcg (14% DV) 100 grams: 1,001 mcg (111% DV)

Goat Cheese – 13% DV per serving

1 slice: 115 mcg (13% DV) 100 grams: 407 mcg (45% DV)

Butter – 11% DV per serving

1 tablespoon: 97 mcg (11% DV) 100 grams: 684 mcg (76% DV)

Limburger Cheese – 11% DV per serving

1 slice: 96 mcg (11% DV) 100 grams: 340 mcg (38% DV)

Cheddar – 10% DV per serving

1 slice: 92 mcg (10% DV) 100 grams: 330 mcg (37% DV)

Camembert – 10% DV per serving

1 wedge: 92 mcg (10% DV) 100 grams: 241 mcg (27% DV)

Roquefort Cheese – 9% DV per serving

1 ounce: 83 mcg (9% DV) 100 grams: 294 mcg (33% DV)

Hard-Boiled Egg – 8% DV per serving

1 large egg: 74 mcg (8% DV) 100 grams: 149 mcg (17% DV)

Trout – 8% DV per serving

1 fillet: 71 mcg (8% DV) 100 grams: 100 mcg (11% DV)

Blue Cheese – 6% DV per serving

1 ounce: 56 mcg (6% DV) 100 grams: 198 mcg (22% DV)

Cream Cheese – 5% DV per serving

1 tablespoon: 45 mcg (5% DV) 100 grams: 308 mcg (34% DV)

Caviar – 5% DV per serving

1 tablespoon: 43 mcg (5% DV) 100 grams: 271 mcg (30% DV)

Feta Cheese – 4% DV per serving

1 ounce: 35 mcg (4% DV) 100 grams: 125 mcg (14% DV)

Top 10 Vegetables in Provitamin A

Your body can produce vitamin A from carotenoids found in plants. These carotenoids include beta-carotene and alpha-carotene, known collectively as provitamin A.

However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A.

Depending on your genetics, the following vegetables may provide vitamin A which is much smaller than indicated.

Sweet potatoes (cooked) – 204% DV per meal

1 cup: 1,836 mcg (204% DV) 100 grams: 1,043 mcg (116% DV)

Winter Squash (cooked) – 127% DV per serving

1 cup: 1,144 mcg (127% DV) 100 grams: 558 mcg (62% DV)

Kale (cooked) – 98% DV per operation

1 cup: 885 mcg (98% DV) 100 grams: 681 mcg (76% DV)

Collards (cooked) – 80% DV per operation

1 cup: 722 mcg (80% DV) 100 grams: 380 mcg (42% DV)

Turnip Greens (cooked) – 61% DV per operation

1 cup: 549 mcg (61% DV) 100 grams: 381 mcg (42% DV)

Carrot (cooked) – 44% DV per serving

1 medium carrot: 392 mcg (44% DV) 100 grams: 852 mcg (95% DV)

Sweet Red (Green) Pepper – 29% DV per serving

1 large pepper: 257 mcg (29% DV) 100 grams: 157 mcg (17% DV)

Swiss Chard (green) – 16% DV per serving

1 leaf: 147 mcg (16% DV) 100 grams: 306 mcg (34% DV)

Spinach (green) – 16% DV per operation

1 cup: 141 mcg (16% DV) 100 grams: 469 mcg (52% DV)

Romaine Lettuce (green) – 14% DV per operation

1 large leaf: 122 mcg (14% DV) 100 grams: 436 mcg (48% DV)

Top 10 Fruits in Provitamin A

Provitamin A usually has more vegetables than fruit. But a few types of fruit offer good prices, as shown below.

Mango – 20% DV per operation

One medium mango: 181 mcg (20% DV) 100 grams: 54 mcg (6% DV)

Cantaloupe – 19% DV per serving

1 medium cantaloup: 172 mcg line (19% DV) 100 grams: 169 mcg (19% DV)

Pink or Red Grapefruit – 16% DV per performance

Medium grapefruit: 143 mcg (16% DV) 100 grams: 58 mcg (6% DV)

Watermelon – 9% DV per serving

1 watermelon: 80 mcg line (9% DV) 100 grams: 28 mcg (3% DV)

Papaya – 8% DV per operation

1 Medium papaya: 74 mcg (8% DV) small papaya 100 grams: 47 mcg (5% DV)

Apricots – 4% DV per serving

1 medium apricot: 34 mcg (4% DV) 100 grams: 96 mcg (11% DV)

Tangerine – 3% DV per serving

1 medium tangerine: 30 mcg (3% DV) 100 grams: 34 mcg (4% DV)

Nectarine – 3% DV per operation

Medium nectarine: 24 mcg (3% DV) 100 grams: 17 mcg (2% DV)

Guava – 2% DV per operation

1 medium guava: 17 mcg (2% DV) 100 grams: 31 mcg (3% DV)

Passion Fruit – 1% DV per serving

1 medium fruit: 12 mcg (1% DV) 100 grams: 64 mcg (7% DV)

How do you meet your vitamin A requirements?

You can easily meet your vitamin A requirements by eating some of the foods listed in this article regularly. Many foods contain vitamin A with cereals, margarine, and dairy products.

As vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fatty foods. Most animal-rich foods rich in vitamin A are also high in fat, but the same does not apply to most plant sources of vitamin A.

You can improve your absorption of provitamin A from plant sources by adding an oil dash to your salad.

However, as mentioned above, some people have a genetic mutation that makes the conversion of provitamin A to vitamin A much less efficient.

For this reason, vegans should take supplements or make sure to eat plenty of fruits and vegetables listed above.

Fortunately, foods rich in vitamin A usually come easily and are a great addition to most healthy diets.

Why You Need Vitamin A

Vitamin A is important for your health in many ways. Your body is unable to produce vitamin A from scratch, making it an important micronutrient. That means you need to get this vitamin in your diet. On average, adults need between 700 and 900 micrograms (mcg) of vitamin A daily to avoid deficiency.

Vitamin A plays an important role in many-body systems, including:

Eye Health

Vitamin A is so important to your eyes that it is also known as “retinol,” after the word “retina.” An adequate Vitamin A diet helps maintain the health of your retinas and helps prevent age-related macular degeneration.

Defense Health

Your immune system is a complex group of various cells that keep you healthy. Vitamin A plays a vital role in helping these cells to communicate and regulate themselves.

Reproductive Health

Vitamin A helps with many aspects of the human reproductive system. Getting enough vitamins in your diet helps prevent birth defects and reduces the risk of miscarriage.


Which fruit is rich in vitamin A?

You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol. The main food sources of beta-carotene are yellow, red, and green (leafy) vegetables, such as spinach, carrots, sweet potatoes, and red peppers. yellow fruit, such as mango, papaya, and apricots.

Are eggs a good source of vitamin A?

Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world. Summary The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

Are carrots high in vitamin A?

Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.

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