14 Foods Rich in Vitamin A that Could Improve Your Health

Vitamin A (also called a retinol) is beneficial for a variety of critical functions, including cell growth, a healthy immune system, and good vision in dim light.

Mangoes for Vitamin A

The vitamin A dosage needed is .6mg per day for women and .7mg per day for men. This fat-soluble vitamin is easily sourced from the daily diet. Also, any excess vitamin A stored in the body is held and used for future needs, which means it isn’t essential to get an intake of this vitamin daily.

Below are fourteen great sources of vitamin A

1 – Apricots (dried)

Dried apricots are a quick and hassle-free snack for those wanting a boost in energy, antioxidants, and nutrients. Easily up the vitamin A intake by eating up to 1 cup of this dried fruit and gain about 93% of the daily recommended intake of vitamin A.

2 – Basil (dried)

Basil is a culinary herb and easily adds at least 15% of vitamin A to the daily diet (per 100 gram) and includes 248 calories. Dried basil can offer a highly versatile option to boost the intake of this nutrient and is quickly worked into a variety of dishes.

3 – Butternut Squash

A delightful addition to risotto, soups, and curry, butternut squash with its orange-yellow color is loaded with beta carotene which converts into vitamin A as it passes through the system. A 1 cup serving of this exotic fruit has about 80 calories and 452% of the daily recommended intake of vitamin A. A regular healthful serving of butternut squash also provides a high concentration of fiber, potassium, and vitamin C.

4 – Cantaloupe

Cantaloupe is a super fruit and is loaded with beauty-boosting nutrients and vitamins. A delicious addition to the diet, this type of melon is perfect for a snack, dessert, or fruit salad. A 1/8 serving of cantaloupe can provide about 110% of the day vitamin A requirement and has about 22 calories.

5 – Carrots

A single carrot (medium) can include 200% the daily needs of vitamin A for the average person. Vitamin A is great for healthy vision, while also being loaded with fiber, magnesium, and vitamins B, C & K.

6 – Cod liver oil

Cod liver oil (capsule or liquid form) gives easy access to several of the essential vitamins and minerals. Beneficial nutrients include omega-3 fatty acids, vitamin A, and vitamin D. A single 1 tbsp serving of cod liver oil is enough to meet the daily intake and contains about 123 calories.

7 – Iceberg lettuce

A light-green leafy vegetable like the Iceberg lettuce is jam-packed with the critical vitamin A. Easily add this vegetable to sandwiches or salads to up the intake of vitamin A. A single cup of Iceberg lettuce (shredded) has about 10-12 calories, while also containing plenty of beneficial vitamins and minerals.

8 – Kale

Kale is part of the cabbage family and grows with either crinkly or smooth leaves. Used as a common garnish, kale can offer a nutrient-rich and delicious vegetable to add to a recipe or dish. A vegetable that often graces the super foods list, kale contains about 32 calories and 204% of the daily recommended allowance of vitamin A.

9 – Mango

Mangoes are a juicy and nutritionally rich tropical fruit that is packed with many vitamins and nutrients, and can form part of a main dish or dessert. A 1 cup servicing of mango contains 102 calories and 34% of the daily recommended intake of vitamin A.

10 – Paprika

Paprika is a common addition to Spanish, Indian, and South American dishes. However, this red-colored spice is easily incorporated into a wide range of meals. A single tbsp of the paprika spice has 20 calories and 62% of the daily requirement of vitamin A. It is also a reliable source of calcium, potassium, and vitamin C.

11 – Red Pepper

Red peppers are favored ahead of the others (yellow, orange, or green) because they are loaded with the most nutritional benefits. A tbsp serving of red pepper can provide nearly 38% of the RDA of vitamin A, and includes 16 calories. All varieties are great sources of nutrients, including fiber, folic acid, potassium, and vitamin C.

12 – Sweet potato

Sweet potatoes are nutrient rich and offer a delightful taste. A medium-sized sweet potato contains about 426% of the daily vitamin A requirement for an adult, and only adds 102 calories to the dietary intake.

13 – Turkey Liver

Turkey liver is chock-full with a variety of vitamins and minerals. A 100 gram serving of turkey liver has 272 calories and a high 1502% of the daily requirement of vitamin A.

14 – Whole Milk

Whole milk has a rich taste and includes many nutrients. A glass of whole milk contains a high concentration of magnesium, calcium, vitamins A (142 calories and 8% of the daily recommended intake of this nutrient) and D, and protein. However, it is quite high in fat and the intake should be limited or occasionally replaced with skim milk.

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