We need a healthy body, mind and soul for good health. Hence, it is required to develop and adopt a disciplined lifestyle. You can achieve this by doing exercises, taking care of skin and hair and proper diet.
Eye care is the most important habit that can be easily achieved by removing contact lenses before sleeping, not watching TV screen closely, wearing glasses when using the computer, taking proper diet by including Vitamin A rich foods.
Vitamin A should be included in your daily diet to stay fit and healthy. This promotes healthy functioning, development of the eyes, teeth, skin, soft tissues, mucus membranes, skeleton, and immune system. Vitamin A is essential for proper growth, to fight against many diseases and maintain the reproductive system.
Vitamin A can be found in various fruits, vegetables, meat, fish, and dairy products. Vitamin A is a fat soluble vitamin that comes from the unsaturated hydrocarbons such as retinal, retinol, and beta-carotene. Cartenoids have alpha, beta and gamma carotene that further convert into Vitamin A. Carotenoids are dark-colored pigments that are found in plant foods and get converted into Vitamin A as beta-carotene. Beta-carotene is an antioxidant, which is useful to protect your cells from damage due to free radicals. Free radicals cause numerous chronic diseases and are one of the most important reasons for aging. Beta-carotene supplements are also helpful to reduce the risk of cancer.
There are two types of Vitamin A that are obtained from the diet. Preformed Vitamin A can be obtained from animal products like cheese, fish, poultry meat, and dairy foods. While, pro-vitamin A is obtained from plant-based foods like fruits or vegetables. Beta-carotene is the most common type of pro-vitamin A that can also be obtained from dietary supplements. It is advised to maintain the required level of Vitamin A to cure numerous health conditions.
RECOMMENDED DIETARY INTAKE OF VITAMIN A:
AgeMaleFemalePregnancyLactation0–6 months*400 mcg RAE400 mcg RAE7–12 months*500 mcg RAE500 mcg RAE1–3 years300 mcg RAE300 mcg RAE4–8 years400 mcg RAE400 mcg RAE9–13 years600 mcg RAE600 mcg RAE14–18 years900 mcg RAE700 mcg RAE750 mcg RAE1,200 mcg RAE19–50 years900 mcg RAE700 mcg RAE770 mcg RAE1,300 mcg RAE51+ years900 mcg RAE700 mcg RAE* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.
Most animals’ livers are filled with vitamins and minerals. They can be prepared by steaming or frying with onions and different nutritious herbs. Which is what makes this source a rather delicious food rich in vitamin A.
Make them your delicious turkey dinner. You can also add turkey liver to the gravy or stuff them to gain many vitamins and minerals. 100-gram turkey liver will provide you 1507% of the Vitamin A needed every day. 100 grams Turkey Liver contain 273 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gTURKEY LIVER72372 IU228 gWhen we speaks of foods rich in vitamin A, how can we leave behind the beef liver. The liver is a richest source of Vitamin A and Vitamin C. They have been used for many centuries to cure anemia. 100-gram beef liver will provide you 300% of your needed Vitamin A for a day.100 gram Beef Liver contains 135 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gBEEF LIVER31718 IU191 gThe butternut squash is yellow-orange in color, and is a rich source of beta carotene. This gets converted into Vitamin A in your body. This dark orange squash tastes delicious and has nutty and sweet flavor. One cup butternut squash will give you 400% of the daily needed Vitamin A. It also contains Vitamin C, potassium, and fiber that is good for health.
Food SourceVitamin A in IU(International Units)Calories 100 gBUTTERNUT SQUASH11155 IU40 gMustard greens are widely consumed in Northern India. We know these spicy and crunchy flavored green leaves by the name of ‘sarsoo ka saag’. In some parts, this is also referred as leaf mustard. It contains the maximum nutrition compared to any other green-leafy vegetables. You can consume them raw or cooked, as it has excellent flavour and nutrition. This gives 118% of the daily needed Vitamin A. They are also the richest source of manganese, calcium, carotenes, folate, fiber, protein, Vitamin C, Vitamin E, vitamin K, and many anti-oxidants.
Food SourceVitamin A in IU(International Units)Calories 100 gMUSTARD GREENS6234 IU15 gWhole milk is even tastier than skimmed milk, as it is rich and creamy. Whole milk has more nutritional value than skimmed milk. One cup of whole milk contains a good amount of calcium, protein, Vitamins D, A, and magnesium. It also contains fat that can be consumed in moderate quantity.
Food SourceVitamin A in IU(International Units)Calories 100 gWHOLE MILK676 IU300 gVitamin A is filled with antioxidants which is essential for vision. This is useful for proper maintenance of healthy mucus membranes and skin. Dried basil is rich in Vitamin-A which will prevent your body against lung and oral cavity cancers. This dried basil has a very versatile taste and flavor that can be added to most of the dishes you prepare. Add them over any foods to get Vitamin A and for taste enhancement. 100-gram dried basil will give you 15% of the daily needed amount of Vitamin A.
Food SourceVitamin A in IU(International Units)Calories 100 gDRIED BASIL9376 IU251 gDark green leafy vegetables are the healthiest foods. Light green Iceberg lettuce is also the richest source of Vitamin A. They can be added to your salads and sandwiches to get your everyday requirement of Vitamin A. One cup Iceberg lettuce will give you10 calories, and various other essential vitamins and minerals required.
Food SourceVitamin A in IU(International Units)Calories 100 gICEBERG LETTUCE502 IU14 gAdd these sweet green peas to your side dish of any dish as a healthy dietary supplement. One ½ cup pea can give 134% of the required value of Vitamin A, and 62 calories. They also contains a good amount of Vitamins K, C, and B.
Food SourceVitamin A in IU(International Units)Calories 100 gPEAS801 IU84 gSome botanical studies have proven that tomatoes are fruits. Add them to your daily diet, as they contain low calories and many essential vitamins and minerals. One tomato can give 20% of the Vitamin A needed for a day. They are also a rich source of vitamin C and lycopene.
Food SourceVitamin A in IU(International Units)Calories 100 gTOMATOES833 IU18 gAdd spinach to your daily diet for a healthy life. One-cup spinach can provide 49% of the daily needed value of Vitamin A. Spinach is also the richest source of Vitamin C, manganese, iron, Vitamin K, and calcium.
Food SourceVitamin A in IU(International Units)Calories 100 gSPINACH9376 IU23 g[Read:Healthy Vitamin D Rich Foods]
Kale is used popularly for common garnish. They taste delicious and have many nutrients. Add them to your daily diet for good health and Vitamin A. One-cup kale can give you 200% of the needed vitamin A.
Food SourceVitamin A in IU(International Units)Calories 100 gKALE15376 IU50 gCarrots often come to the mind when you think of Vitamin A and eye health. They are thought to be the best remedy to improve eye vision with many other health benefits. One carrot will give you 200% of daily advised vitamin A. Carrots also contain vitamins B,C, K, magnesium and fiber in large quantity.
Food SourceVitamin A in IU(International Units)Calories 100 gCARROTS16705 IU41 gSweet potatoes are delicious in taste and have high nutritive value. One sweet potato will give 438% of the daily needed Vitamin A and 103 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gSWEET POTATOES19217 IU90 gMangoes are the most loved fruits in any part of the world. They have sweet, juicy, tangy taste. This can be added to the main dish or in desserts. It is filled with nutrients and vitamins that promote a healthy diet. One cup mango can give 36% of the daily needed amount of Vitamin A and 107 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gMANGOES765 IU65 gPeach has a very delicious flavor and has excellent nutritional value. Peaches contain a good amount of magnesium, Vitamin C, calcium, phosphorus, potassium, and iron. One peach can provide 10% of the daily needed Vitamin A and 59 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gPEACHES326 IU39 gPapaya is a tropical fruit that is filled with minerals, enzymes, vitamins, and antioxidants. One papaya can give 29% of the daily needed required vitamin A. The papaya can be consumed in many ways such as raw, added to salads or in smoothies.
Food SourceVitamin A in IU(International Units)Calories 100 gPAPAYA1094 IU39 gBell peppers make a delicious vegetable that is consumed raw or cooked. Raw bell peppers are crispy in texture and can be used in salads and dips. Cooked bell peppers have smoky, sweet taste that is used to enhance the taste of other dishes. Red Bell peppers have a mild sweet taste that is used to prepare pimentos and paprika. Red peppers can also be added to veggie dip, scrambled eggs, and pasta dishes. This contains many health benefits, as they are a rich source of antioxidants such as Vitamin A, lycopene, Vitamin C.
Food SourceVitamin A in IU(International Units)Calories 100 gRED BELL PEPPERS3131 IU31 gCod liver oil supplements are the richest source of vitamins and minerals. Cod liver oil is available in liquid and capsule form, which has the extraordinary amount of Vitamin A, D, and omega 3 fatty acids. One tablespoon of cod liver oil can give you required Vitamin A value for the day and 126 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gCOD LIVER OIL100014 IU902 gGrapefruit juice has good nutrients like potassium, Vitamin E, Vitamin K, phosphorus, calcium, B vitamins, vitamin C, vitamin A, and phytonutrients. These essential nutrients support the immune system of your body to fight against illnesses and healthy and strong life.
Food SourceVitamin A in IU(International Units)Calories 100 gGRAPEFRUIT JUICE440 IU39 gOatmeal is consumed as a staple breakfast in countries. It is filled with nutrients and is the richest source of dietary fiber. They contain a fair amount of phosphorus, potassium, minerals, and iron. Oatmeal can give you 29% of the daily needed vitamin A and 159 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gFORTIFIED OATMEAL621 IU68 gPaprika is the most popular spice used in South American, Sri Lankan, Indian, and Spanish cuisine. They have fiery pungent taste that can be added to your any favorite dish for health benefits and as a taste enhancer. One tablespoon will give 69% of the daily needed Vitamin A. this also has potassium, calcium and Vitamin C.
Food SourceVitamin A in IU(International Units)Calories 100 gPAPRIKA52742 IU289 gThey contain juicy flesh with a sweet smell and are bright yellow-orange in color. They can cure and prevent your body from various diseases. Cantaloupes are low in calories and fat. They have numerous essential vitamins and nutrients that promote good health. They have yummy flavor and can be used in fruit salad, snack, or dessert. One wedge of Cantaloupe will give you120% of the needed Vitamin A for the day and 23 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gCANTALOUPE3382 IU34 gAdd leafy greens to your everyday diet for good health. Turnip Greens are very low in calories, high in nutrients, and are easy to cook. Turnip Greens require cooking or steaming for consumption. This gives a boost to their nutritive value to get absorbed in your body.
Food SourceVitamin A in IU(International Units)Calories 100 gTURNIP GREENS8611 IU35 gDried apricots are a delicious snack, and they contain many nutrients, antioxidants, and energy. Dried apricots are also the richest source of Vitamin A. One cup of dried apricot can give you 94% of the needed Vitamin A and 313 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gDRIED APRICOTS1275 IU85 gDried Marjoram is added for their unique flavors and many health benefits. Dried marjoram is the rich source of vitamin A. 100-gram can give you 161% of the needed Vitamin A for the day. You can also add them to many dishes to get 271 calories.
Food SourceVitamin A in IU(International Units)Calories 100 gDRIED MARJORAM8067 IU271 g[Read:Top 10 Vitamin K Rich Foods]
1. Avoid consuming them in large or low quantity. This can have adverse health effects.
2. Excessive intake of Vitamin A leads to central nervous system disorders, lower bone mineral density, birth defects, liver abnormalities, osteoporosis, etc
3. Vitamin A can cause maternal mortality, reduce ability to fight infections, night blindness , xerophthalmia, keratomalacia, measles, respiratory and diarrheal infections, decreased growth rate, slow bone development, etc
4. Vitamin A supplements should be consumed only after taking proper consultation from your doctor.
5. Most foods in our daily diet contain some amount of Vitamin A.
6. Many multivitamins supplements can also fulfill the requirement of Vitamin A value.
This is our comprehensive list of Vitamin A rich foods. Hope it helps you come up with a healthy yet delicious diet! Do leave us a comment.