Vitamin A is one of the fat-soluble vitamins. The chemical name of vitamin A is “Retinol”. Vitamin A is very necessary for the normal vision of the eyes. It also helps the body supports the immune system and reproductive health. We can source Vitamin A from various vegetables and fruits as well as animal products. Here are the top 12 vitamin A-rich foods:
Beef Liver
- Beef liver is amongst the richest sources of vitamin A.
- This is because an animal’s liver acts as the storage tank of nutrients, and vitamin A is one of them.
- A 3-ounce (oz) amount of pan-fried beef liver has 6,582 microgrammes (mcg) of vitamin A, which is approximately 731% of the daily value (DV).
Sweet Potato
- If you bake a sweet potato on its skin, it gives you 1,403 mcg of vitamin A, which is 156% of the daily value.
- This root veggie has beta-carotene, which is a type of vitamin A. Scientists have found that this chemical might help protect against age-related macular degeneration (AMD).
Carrots
- Carrots have a lot of beta-carotene. There are 459 mcg of vitamin A in half a cup of raw carrots, which is 51% of the daily value.
- An average-sized carrot has about 29 calories. This is a healthy and light food that goes well with hummus or guacamole.
Mangoes
- There are 112 mcg of vitamin A in a whole, raw mango, which is 12% of the daily value.
- Mangoes have a lot of fibre and vitamins, which can help your gut work better and keep your blood sugar in check.
Dried Apricots
- Some dried apricots are a sweet treat that is also high in vitamin A, so they serve both purposes equally.
- There are 63 mcg of vitamin A in ten dried apricot halves, which is 7% of the daily value. Also, dried fruits have a lot of fibre and antioxidants.
Red Bell Pepper
- Red bell peppers are also a source of Vitamin A.
- One large sweet red bell pepper has about 250 mcg of vitamin A and is high in vitamin C and vitamin E.
Spinach
- Leafy green vegetables are already packed with lots of nutrients.
- Each Half-cup of boiled spinach provides 573 mcg of vitamin A, which is 64% of the DV.
Butter
- Butter is also a great source of Vitamin A, but of course, if it’s used in moderation. A smear on your morning toast is fair game for your vitamin A needs.
- 1 tbsp 14g of butter contains 97 mcg of retinol or 11% of the DV.
Cheddar Cheese
- Even Cheddar cheese contains vitamin A, but before you get too excited, this one should be consumed in moderation.
- 1 oz (28 g) contains 74 mcg of retinol, or 8% of the DV.
Broccoli
- Broccoli is an additional nutritious source of vitamin A, with a half-cup containing 60 mcg, which is 7% of an individual’s DV.
- Only 15 calories are contained in half a cup of broccoli, and it is also an exceptional source of vitamin K and vitamin C.
Tomato Juice
- There are 42 mcg of vitamin A in a three-quarter cup serving of tomato juice, which is equivalent to 5% of the DV.
- In addition, tomatoes are abundant in lycopene and vitamin C, both of which are antioxidants.
Grapefruit
- The grapefruit, a subtropical citrus tree, is distinguished by its comparatively large, somewhat bitter, sour to semi-sweet fruit.
- Grapefruit is an excellent source of vitamin A, whether consumed whole or in liquid form. A half of a fruit contains approximately 71 micrograms.