Vitamin A is a fat-soluble vitamin that plays an important role in neurological function, maintaining healthy vision and healthy skin. Deficiency of vitamin A may even lead to night blindness and can eventually cause thickening of cornea and blindness. People who take high consumption of alcohol have excess toxicity which creates deficiency of vitamin A. The most common health problems that cause malabsorption of vitamin A include leaky Gut, gluten sensitive, inflammatory bowel disease, pancreatic disorders. It also plays an important role in maintaining strong bones, clear skin, gene regulation, cell differentiation and immune function. It is found in two primary forms active vitamin A and Beta-carotene. Beta carotene primarily found in plants and needs to be converted to active vitamin A to utilized by the body. The current daily value is 5000 IU. Here is the list of vitamin A foods.
Vitamin A Foods List:
1.) Romanian Lettuce- High in Vitamin A
Romanian lettuce is a good source of the vitamin A. It contains about 8700 IU of vitamin A which is about 174% of your daily recommendation that’s why it comes in the category of vitamin A foods. Crisp romaine lettuce is highly nutritious leafy green to vegetable which you can use in a green smoothie. It has very mild flavor that is easily masked by fruit so it is perfect if you don’t use green vegetables or new to green smoothies and very picky eater.
- You can add an entire head of lettuce to a fruit smoothie and not impact the taste at all. You will not believe but it also contains protein, romaine lettuce contain about 7.7 gm of protein per head. It also contains 9 essential amino acid.
- You can also find calcium in romaine, it has about 206 mg of calcium which is about 21% of your daily recommendation.
- It contains iron vitamin K and many other essential nutrients, so you will not only get the vitamin from it, you will also get other essential nutrients.
2.) Squash- Vitamin A Food
Squash has impressive health benefits which are derived from the organic compounds nutrients mineral and vitamin that they contain. This list includes a huge amount of vitamin A and also contain vitamin C, vitamin E, B6, niacin, thiamin and various other nutrients. They are also a very good source of carotenoids and other important anti-inflammatory and antioxidant compounds.
- Squash is considered as one the most versatile and delicious vegetables which you can find throughout the world. It also packs a serious punch in terms of healthy, medical benefits. Different varieties of squash have the ability to improve the quality of your sight, strengthen the immune system, boost skin health, prevent cancer and provide various other health benefits.
- Squash is a very interesting vegetable because it actually has a broad term that has different types of vegetables including pumpkin, courgettes, zucchinis, and marrows.
3.) Apricot- Food Rich in Vitamin A
It contains about 12000IU vitamin A which is about 253% of your daily recommendation. Apricot contains a number of potent antioxidants. It is considered as one of the best vitamin A foods, it is also a rich source of vitamin C.
- Apricots are rich in other antioxidants including polyphenolic antioxidants like flavonoids. Diet rich in flavonoids and other types of polyphenols have been linked to reductions in heart disease in human.
- Apricots are also a rich source of potassium, which helps to maintain proper fluid balance, aids in muscle function and helps to regulate heartbeat. Potassium also helps in healthy digestion and strong bones. It also contains a significant amount of both soluble and insoluble fiber, but it is high in soluble fiber and helps to maintain healthy blood glucose and cholesterol level.
4.) Dark Leafy Vegetables- Vitamin A Foods
Dark leafy vegetable is not an only good source of vitamin A but it is also a good source of many vitamins and minerals such as vitamin C, vitamin K and folate and minerals such as calcium and iron. They are also a great source of fiber. They contain about 13000 IU of vitamin A in 100gm of serving. Research has found that dark leafy vegetables may prevent from certain types of cancer and promote health. It is recommended that teens should eat at least 3 cups of dark green vegetables per week and about ½ cup everyday.
- Your body needs a little dietary fat to absorb some of the vitamins found in dark leafy vegetables. So you can add a little bit of canola or olive oil or dressing to your dark green leafy vegetables to make sure your body absorbs all the vitamins you eat. Many recipes and preparation methods for leafy green vegetables contain some type of fat such as butter and oil. On that case, you don’t need to add any more to get important nutrients.
5.) Cantaloupe- Foods High in Vitamin A
Cantaloupes contain about 3000IU of vitamin A which is about 68% of your daily recommendation which makes it to come in the category of vitamin A foods. Cantaloupes serve as the quite easy take long snack for summer picnics and barbecues.
- It has high water content which helps to keep off from dehydration and combat the heat while their refreshing taste provides a guilt-free, low maintenance dessert for kids and adults. The mildly sweet and juicy flavor of cantaloupe makes it a perfect fruit for the person who doesn’t like to eat fruits.
- It is commonly known as muskmelon. Studies have found that increasing the consumption of cantaloupe can decrease the risk of obesity, diabetes, overall mortality and heart disease while promoting a healthy complexion and hair, increase energy and overall lower weight.
6.) Sweet Potato- Vitamin A Foods
A large 180 gm of sweet potato contain 1730 mg of vitamin A. consuming one large sweet potato can fulfill over 100 percent of their daily recommendation. According to ot the U.s Food and Drug Administration guidelines for labeling nutrient content in foods, sweet potatoes are considered as an excellent source of vitamin A. they provide more than 20 percent of your daily recommendation
- Winter is the right time to enjoy this veggie when it is served in every nook and corner, steamed and sprinkle with a little spice. It makes a great snacking option.
- You can use it to make baked wafer or wedges rather than potatoes. Or you can use in your salad and nourishing soups.
7.) Carrot- Rich Source of Vitamin A
One cup of cooked carrots provides over 26,000 IU of vitamin A. A raw carrots provide slightly less per cup. It just contains about 21000 IU of vitamin A. Carrots are the very effective supplier of vitamin A which make it come in the category of vitamin A foods.
- Although one cup of carrots provide more than the recommended dosage of vitamin A. The type of vitamin A found in carrots is not associated with toxicity complications. Eating too many carrots might bring an orange hue to your skin. You will not likely to suffer adverse health effects as a result. Consuming carotenoids may help you to get rid of certain disease including cancer but the research is still not able to prove it.
8.) Tuna Fish- Vitamin A Foods
Tuna fish contain about 2500 IU vitamin A which is about 50% of your daily recommendation. It is very good for your cardiovascular conditions, lower blood pressure, stimulate growth and development and lower cholesterol, help in weight loss, boost the immune system, increase energy and provide various health benefits.
- Tuna fish is not only a good source of vitamin A but it also contains other essential nutrient and minerals. It is a rich source of protein without much saturated fat and sodium. It also has a good amount of iron, phosphorus, source of magnesium and potassium.
9.) Tomato- Rich Source of Vitamin A
Tomato is a rich source of vitamin A and most commonly use in Indian cuisine. It is one of the sources of antioxidants and vitamins. The lycopene found in tomatoes is reported to control the growth of cancer cells especially stomach, prostate and colorectal cancer. It also has minerals called chromium that works in keeping blood sugar levels in check.
10.) Red bell Pepper-Vitamin A Foods
Red bell pepper contain about 3000 IU of vitamin A which is about 63% of your daily recommendation. The vibrant red color makes it a stunning ingredient on the plate and also the reason why bell peppers are considered good for the health. It is full with carotenoids and has antioxidants properties. You can toss it into the salad or mix it with other veggies in stir fries for some peppery kick.