Vitamin A is necessary for good health and happiness. Because the human body is incapable of producing it, people must acquire it through their diet.
Vitamin A is a vital component that aids in a variety of biological functions, including vision.
The source you can trust:
- Immune system health
- reproduction
- clear vision
- the heart, lungs, kidneys, and other organs are in good working order
- the state of your skin
- development and growth
In this article, we'll go over ten of the greatest vitamin A sources as well as the suggested daily dosage.
1. Liver of Beef
Vitamin A is abundant in animal livers. Because animals store vitamin A in their livers, this is the case.
The liver is high-protein organ meat. It also has a number of additional nutrients, including:
- copper
- B2 vitamin
- B12 vitamin
- iron
- folate
- choline
Vitamin A is also abundant in lamb liver and liver sausage.
2. Cod Liver Oil
Preformed vitamin A is abundant in fish livers, with 1 tablespoon of cod liver oil delivering 4,080 mcg Trusted Source. This and other fish oils are high in omega-3 fatty acids, which assist to reduce inflammation and protect the heart.
They may also be used to treat or prevent depression, according to research. Cod liver oil is also a good source of vitamin D, with 1 tablespoon containing 170 percent of the recommended daily allowance.
3. Carrots
Beta carotene is abundant in carrots. A half-cup of raw carrots contains 459 mcg of vitamin A or 51% of the daily recommended amount.
A large carrot has roughly 29 calories in it, according to reliable sources. Carrots are also high in dietary fiber, which can aid with constipation prevention and intestinal health.
4. Spinach
Spinach, like other leafy green vegetables, is packed with vitamins and minerals. Each half-cup of boiling spinach contains 573 mcg of vitamin A or 64 percent of the daily value.
This serving also has a Trusted Source of iron of 17 percent and a Trusted Source of magnesium of 19 percent. According to some research, spinach can help decrease blood pressure and enhance heart health.
5. Broccoli
Broccoli is another strong source of vitamin A, with a half-cup containing 60 micrograms, or 7% of a person's daily requirement. Broccoli has only 15 calories per half cup and is a good source of vitamin C and vitamin K.
Vitamin K is required for bone metabolism and blood clotting, while vitamin C boosts immune function while also acting as an antioxidant and anti-inflammatory.
Due to the presence of a chemical called sulforaphane, eating cruciferous vegetables like broccoli may lessen a person's risk of acquiring certain malignancies.
6. Mango
A whole, 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 aid with gut health and blood sugar regulation.
This fruit is tasty on its own, but it's also great in a tropical fruit salad or mango salsa.
7. Tomato Juice
Tomato juice has a 42 mcg Trusted Source of vitamin A in a three-quarter cup serving, which is 5% of the daily value.
Tomatoes are also high in the antioxidants vitamin C and lycopene, which are found in tomatoes. Tomatoes and tomato juice, like pumpkins, contain lutein and zeaxanthin, which may help with eye health.
8. Black-Eyed Peas
Beans are a good source of plant-based protein and are also high in fiber. 66 mcg Trusted Source of vitamin A and 7% of the DV are found in a cup of boiling black-eyed peas.
Black-eyed peas are another excellent source of iron. Various types of beans have been shown to improve heart health in studies. Consuming beans, for example, has been associated with a lower risk of heart disease and high blood pressure, according to research Trusted Source.
9. Sweet Potato
One full sweet potato, cooked in its skin, contains 1,403 mcg vitamin A, or 156 percent of the daily value. Beta carotene is the type of vitamin A found in this root vegetable.
Research According to Trusted Source, this chemical may aid in the prevention of age-related macular degeneration (AMD). Beta carotene may also help protect against malignancies such as prostate cancer, according to some research, but the results are equivocal.
10. Cod Liver Oil
Preformed vitamin A is abundant in fish livers, with 1 tablespoon of cod liver oil delivering 4,080 mcg Trusted Source. This and other fish oils are high in omega-3 fatty acids, which assist to reduce inflammation and protect the heart.
Research They may also be used to treat or prevent depression, according to Trusted Source. Cod liver oil is also a good source of vitamin D, with 1 tablespoon containing 170 percent of the recommended daily allowance.
Do have all these Vitamin A rich foods regularly to stay fit, healthy, and active. Comment down your favorite Vitamin A rich food from the list.
Also, like and share these with your dear ones.
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