25 Vitamin A-Rich Foods to Keep You Healthy

Every vitamin plays a different role in our body to keep us healthy. This article emphasizes the importance of vitamin A and vitamin A-rich food sources. Vitamin A, also known as retinol is a fat-soluble vitamin, unlike Vitamin C which is water- soluble vitamin. Fat-soluble vitamins require fats for their absorption and are stored in the body's fatty tissue and liver.

The recommended Dietary Allowance for adults 19 years and older is 900 mcg RAE for men ( equivalent to 3,000 IU) and 700 mcg RAE for women ( equivalent to 2,333 IU).

Why is Vitamin A essential for our body?

One of the best-known functions of vitamin A is its role in vision and eye- health. It is very important for normal vision. Its deficiency can lead to night - blindness.

Vitamin A plays an important role in maintaining healthy teeth, skeleton, soft tissues, mucus membranes, and skin.

It boosts our immune system by supporting the growth and distribution of T- cells. These are a type of white blood cells, that protects our body from infection.

Vitamin A is very important for male and female reproduction. It helps in sperm and egg development.

Intake of proper Vitamin A is essential for maintaining good health. Here are some Vitamin A-rich foods that you must include in your diet.

1. Sweet potato

Sweet potato is the most common Vitamin A-rich food. A single whole sweet potato contains 1400 mcg of vitamin A in its skin. It is more than your daily requirement in a single serving. It has ample other benefits like it is also low in calories and high in fibers and have a low glycemic index which helps to control blood glucose level.

2. Carrot

Carrots are considered a rich source of beta carotene. Half- a cup of raw carrots contains 459 mcg of vitamin A. Carrots are also an excellent source of dietary fiber which helps to prevent constipation and keeps your gut healthy.

3. Cod- liver oil

It is considered an excellent source of preformed vitamin A. One tablespoon of cod liver oil provides 4080 mcg of vitamin A. It is an incredibly nutritious vitamin A-rich food.

4. Spinach

Spinach is a highly nutritious green leafy vegetable and vitamin A-rich food. It is extremely high in carotenoids, which are converted into Vitamin A by our body. Each half-cup of boiled spinach provides 573 mcg. It also lowers blood pressure and improves heart health.

5. Broccoli

Broccoli is another healthy vitamin A-rich food. A half-cup of broccoli provides 60 mcg of vitamin A. It contains beta carotene. broccoli is a cruciferous vegetable that may reduce the risk of cancer.

6. Sweet Red Pepper

Sweet red peppers are considered an excellent source of antioxidants such as capsanthin. They have cancer-fighting properties. A half cup of raw sweet red pepper contains 117 mcg of vitamin A.

7. Mango

Mango is a super delicious fruit and is liked by most people. It is also the king of all fruits. It is loaded with the goodness of vitamin A. A whole, raw mango contains 112 mcg of vitamin A. It is also rich in antioxidants and dietary fibre which is considered amazing for better gut health.

8. Cantaloupe

Cantaloupe is a vitamin A-rich food that boosts our immune function and prevents us from several diseases. A half-cup of cantaloupe provides 135 mcg of Vitamin A. It should be consumed raw.

9. Lettuce

Lettuce is a yummy vitamin A-rich food. It's a green leafy vegetable. One cup of shredded green leaf lettuce contains 133 mcg of vitamin A.

10. Milk

Milk is an excellent source of vitamin A. A cup of whole milk supplies 112 mcg of vitamin a. Milk is also considered as a complete food. It also contains calcium, potassium, Vitamin D and B12.

11. Black-eyed peas

These are versatile ingredients and vitamin A-rich food. Each cup of boiled black-eyed peas contains 66 mcg of vitamin A. These are an amazing source of plant-based protein and are found rich in iron.

12. Dried Apricots

These are amazing Vitamin A-rich food which has antioxidants and dietary fiber but they also contain sugar and calories so they should be consumed in moderation. Ten dried apricots contain 63mcg of vitamin A.

13. Tomato juice

Tomatoes are a good source of vitamin A. These are loaded with the goodness of phytonutrients, like beta carotene, lutein and zeaxanthin along with Vitamin C. They are very beneficial for your eye health. A three-quarter cup serving of tomato juice contains 42 mcg of vitamin A.

14. Herring

It is a food rich in vitamin A which is considered a great option for those who want to increase the intake of omega- 3 for good brain and heart health. It proves 219 mcg of vitamin A.

15. Pumpkin

Pumpkin is a vitamin A-rich food that helps to boost your immunity. It is rich in beta carotene. It is very nutritious and low in calories. One piece of pumpkin pie provides 488 mcg of vitamin A.

16. Eggs

Eggs are another Vitamin A-rich food. Along with it eggs also contains Vitamin B2, Vitamin B12, Vitamin D, selenium and iodine.

17. Kale

Kale is rich in beta- Carotene, an antioxidant that the body can turn into vitamin A. One cup of raw and chopped kale contains 6181 mcg of beta carotene. Kale is one of the nutritious plant food that you should definitely include in your diet.

18. Blue cheese

Blue cheese is a food rich in vitamin A and is also considered a good source of calcium. It can help people to achieve healthier bone density. It reduces the risk of osteoporosis.

19. Papaya

Papaya is loaded with the goodness of vitamin A. It's vitamin A-rich food and plays an important role in boosting your immune system. You should regularly consume papaya. It is also a good source of Vitamin C.

20. Butter

Butter is a rich source of fat-soluble vitamins. It is a vitamin A-rich food. Vitamin A is found in abundant quantity butter but it should be taken in moderation. It provides 11% of the recommended intake per tablespoon.

21. Watermelon

Watermelon contains a good amount of vitamin A. It is rich in the antioxidant lycopene which reduces the risk of cancer, heart disease, and age-related eye disorders. It has a high water content so it helps you to stay hydrated.

22. Salmon

One filler of oily fish like salmon contains about 2-3% of the recommended daily allowance. These fish are also rich in omega - 3 fatty acids, and anti-inflammatory compounds and also reduce the risk of brain and cardiovascular diseases.

23. Lamb's liver

The liver is considered one of the best animal-based sources of vitamin A. It is a food rich in vitamin A.

24. Winter Squashes

These are very nutritious and vitamin A-rich food. They can play a significant role in your diet. Winter squashes are also rich in fiber and potassium.

25. Tangerine

Tangerine is a type of citrus fruit that is orange in color. It has an abundance of Vitamin C and a moderate amount of vitamin A. 100 gms of tangerine contains 14% of your recommended vitamin A intake. It is also a rich source of antioxidants such as beta-cryptoxanthin.

So these were some vitamin A-rich foods that you should include in your diet to maintain good health. Every vitamin has its own importance. Their deficiency in the body can lead to various deficiency disorders and excess intake can cause toxicity. Therefore they should be taken in moderation. Always go the seasonal vitamin A-rich foods as they are more delicious and nutritious.