Top 30 Foods Rich in Vitamin A
Vitamin A is composed of a group of fat-soluble nutrients known as retinoids and carotenoids. Retinoids are derived from animal foods, while the carotenoids are present in plant foods. Retinoids, also known as preformed vitamin comprise retinol, retinal, retinyl esters and retinoic acids.
The major carotenoids, also known as provitamin A, are beta carotene, alpha carotene and beta-cryptoxanthin. The provitamin A carotenoids retinoids become in the human body, and usually stored in the liver. Vitamin A is essential for the health and function of the immune system, reproductive system, mucosal tissues, eyes and more. to meet your requirement of vitamin A, remember to include any of the following foods rich in vitamin A in your diet.
Top 30 rich in vitamin A food
Camote
Sweet potato is the richest source of vitamin A. beta-carotene, the provitamin a carotenoid present in the main plant, can be easily converted into retinoid forms. Per serving of sweet potato contains about 1095 to 1403 mcg equivalent of the activity of the retina (SAR) or approximately 28,000 international units (IU) of vitamin A, which is equivalent to 561% of the daily value vitamin A.
Meat liver
beef liver is one of the richest sources and easily absorbed vitamin A. 3 ounces of cooked beef liver contains about 22,175 IU of vitamin a , which is about 960% and 740% of the recommended daily dose of vitamin allocation for women and men, respectively.
Pumpkin
Pumpkin is an excellent source of provitamin carotenoids. Half a cup of canned pumpkin contains 19,065 IU of vitamin A, which is more than 8 times the daily requirement of vitamin women and more than 6 times the vitamin A needed daily by men.
Liver Sausage
liver sausage or liverwurst is an excellent source of retinoids. 100 grams of liverwurst spread contains 13,636 IU of vitamin A. eating a slice of liver sausage is usually enough to satisfy their daily need for vitamin.
Pumpkin
Pumpkin also known as butternut squash is an excellent source of vitamin A. from 100 grams of pumpkin will get about 10,630 IU of vitamin A, which is 212% of the daily value.
Kale
100 grams of kale contains 9,990 IU of vitamin A . Carotenoids present in the plant are easily converted into the active forms of vitamin A following consumption, so kale effective and rich source of vitamin A.
Carrot
carrot is one of the best known sources of vitamin A. B eta-carotene, the pigment that gives color carrot yellow-orange is the source of this important nutrient. ½ cup of raw carrot, you can get 9189 IU of vitamin A, which is almost twice the amount of vitamin A needed by an adult in one day.
spinach
Half a cup of boiled spinach or frozen contains more than twice the amount of vitamin required by the body daily. 100 grams of spinach provides 187% of the daily value of vitamin A. Per serving of spinach contains 1,019 mcg RAE of vitamin A, which means that most of carotenoids in spinach becomes retinoids.
Collard Greens
One cup of cooked kale, containing about 190 grams of cruciferous vegetable, provides about 308% of the daily value of vitamin a . Rich in beta-carotene, which is one of the best vehicles to meet the requirement of vitamin A in the body.
turnip
Despite its bitter taste , turnip greens are revered by its high nutritional value. To satisfy your body vitamin A requirement, you can add turnip greens to your diet. Half a cup of cooked turnip green contains 8828 IU of vitamin A.
cos
One cup of romaine supplies your body over 8710 IU vitamin a, which is almost 174% of the daily value of vitamin A. therefore, people who need extra doses of vitamin a this may include green leafy vegetables in your diet.
chard
100 grams of chard contains about 6116 IU vitamin A, it is a bit more than the recommended daily allowance of vitamin a for adults. full of carotenoids, including beta-carotene, which consumes about half a cup of chard can easily meet its minimum requirement for vitamin A.
Winter Squash
rich in beta carotene and cryptoxanthin, winter squash is a good source of vitamin A. All your daily need for vitamin can be met by consumption of 100 grams of baked pumpkin or winter squash ½ cup.
liver oil
can easily meet their daily vitamin A requirement by eating a teaspoon cod liver oil. contains about 4500 IU vitamin A. As vitamin A is present in the cod liver oil in the form of retinol, which is easily absorbed into the body.
chicken liver
Vitamin A is found in chicken liver. Eating 3 ounces chicken liver provides 4,255 IU of vitamin A , which is more than enough to satisfy their daily need for vitamin.
Mustard greens
A cup of leaves cooked mustard containing about 100 grams the green leafy vegetables can meet about two thirds of its vitamin a daily requirement. In addition to vitamin A, green mustard is also an excellent source of vitamin K and several other nutrients.
sweet red pepper
sweet paprika is a good source of vitamin A. 100 grams or ½-cub boiled or sauteed sweet paprika can satisfy more than half of your daily need for vitamin. In addition to vitamin A, which is one of the best sources of vitamin C.
Melon
cantaloupe is a good source of vitamin A. half a cup of raw melon meets more than half of your daily vitamin a requirement. Beta carotene present in the melon is the main source of vitamin A.
Mango
A set mango can meet half of your daily vitamin a requirement. Mango contains alpha carotene, beta carotene and beta-cryptoxanthin, all provitamin A carotenoids key. The content of vitamin A in the handle is approximately 1,082 IU per 100 grams.
Apricot
apricot, especially dried apricot is a good source of vitamin A. 100 grams of apricot provides 38% of the daily value of vitamin a , while the same amount of dried apricot provides 72% of the daily value.
Leek
Leek is a very good source of vitamin A. 1,667 IU vitamin a is present in 100 grams of leek , which is about one third of the daily requirement of vitamin adult.
Papaya
Papaya is a rich source of vitamin A. A single serving or a cup of papaya provided about 31% of the recommended daily allowance of vitamin a . Therefore, the addition of papaya to your diet can help in fulfilling a part of your minimum requirement of vitamin A.
Broccoli
Almost a quarter of your daily vitamin a requirement can be met by consuming ½ cup of cooked broccoli. contains about 1,208 IU of vitamin A.
pomelo
100 grams of grapefruit pink and red provides about 1150 IU of vitamin A. can meet 23% of the daily value of vitamin A. therefore, to meet your body vitamin a is necessary to eat the rose and variety red grapefruit.
Ricotta
A cup of ricotta cheese made from partially skimmed milk contains approximately 945 IU of vitamin A. Provides one-fifth of your daily need for vitamin.
Asparagus
Asparagus is a good source of vitamin A. 100 grams of cooked vegetables provides about 1,006 IU or 20% of the daily value of vitamin A.
Watermelon
100 grams of watermelon contains 569 IU of vitamin A . By consuming a cup of watermelon can meet 17% of your daily requirement of this nutrient.
green peas
green peas are moderate sources of vitamin A. You can get 801 IU of vitamin a or about 16% of the daily value of vitamin a by eating 100 grams of boiled green peas.
Tomato
full of carotenoids, Tomatoes are a good source of vitamin A . 100 grams of red tomato provides about 833 IU of vitamin a, which is approximately 16% of the daily requirement for vitamin.
Brussels Sprout
Brussels Sprout is an moderate source of vitamin A. 100 grams of cooked Brussels sprouts provides 15% of the daily value of vitamin A.
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