Vitamin A is an essential nutrient the body needs to perform various functions and it needs to come from the diet as our body does not make it. While animal products are a good source of Vitamin A, there are also many fruits and vegetables that are rich in provitamin A. Take a look at this article to learn about vitamin A-rich foods that you must include in your diet.
Vitamin A is a fat-soluble nutrient that supports many important functions in your body. Hence, it is important to maintain healthy levels of this nutrient to prevent deficiencies and associated complications related to the immune system, eyes, heart, skin, and other vital organs.
Although considered a single nutrient, vitamin A is a collection of 3 fat-soluble compounds called retinal, retinol, and retinyl esters. While preformed vitamin A (retinol and retinyl esters) are found in animal products, like dairy, fish and liver, provitamin A carotenoids are available in fruits, vegetables and other plant foods. Your body converts both these forms of this nutrient into the active forms — retinal and retinoic acid.
Vitamin A performs many important functions in your body and promotes your overall well-being. It offers the following health benefits —
Vitamin A guards your body against free radical damage. This helps prevent certain severe chronic conditions, such as cancer, cognitive decline, diabetes, and heart disease.
This important nutrient strengthens the immune system and protects you from infections and illnesses.
Vitamin A also supports the health of your eyes and reduces the risk of age-related macular degeneration, night blindness, and other conditions. It can also help maintain moisture in the eyes and support proper retinal function.
Vitamin A helps prevent acne, hyperpigmentation, and wrinkles and keeps your skin looking young and healthy.
The nutrient also supports the functioning of vital organs in your body, such as the heart, liver, lungs, and kidneys.
Vitamin A is important for developing sperm and eggs. Hence, a deficiency of this nutrient can cause reproductive failure.
Vitamin A aids in the development of foetal tissue. Moreover, it also supports placental health and foetal growth. These functions make vitamin A an important nutrient for pregnant women.
This fat-soluble vitamin also helps keep your teeth and gums healthy. It is also important for tooth and enamel development. A deficiency of this nutrient can lead to poor tooth development and gum disease.
The recommended dietary allowance (RDA) is 900 micrograms (mcg) for males, 700 mcg for females, and 300–600 mcg for children and adolescents.
Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese, and butter.
Listed below are 20 foods that are rich in Vitamin A.
1 tablespoon (tbsp), or 14 g, contains 4,080 mcg of retinol, or 453% of the DV
1 oz (28 g) contains 80 mcg of retinol, or 9% of the DV
3.5 oz (100 g) contains 7,780 mcg of retinol, or 864% of the DV
A 3-oz serving of pickled Atlantic herring provides 219 mcgof vitamin A, or 24% of a person’s DV.
A three-quarter cup serving of tomato juice contains 42mcgof vitamin A, which is 5% of the DV.
13.5 oz (100 g) contains 69 mcg of retinol, or 8% of the DV
Besides protein, eggs are also a great source of vitamin A. One large (50 g) hard-boiled egg contains 75 mcg of retinol, or 8% of the DV
1 tbsp (14 g) contains 95 mcg of retinol, or 11% of the DV
3.5 oz (100 g) contains 100 mcg of retinol, or 11% of the DV
1 oz (28 g) contains 74 mcg of retinol, or 8% of the DV
Half a cup of raw carrots contains 459mcgof vitamin A and 51% of the DV.
The vitamin A present in this root vegetable is in the form of beta carotene. Few researches suggest that this compound may help protect against age-related macular degeneration (AMD). One whole sweet potato, baked in its skin, provides 1,403of vitamin A, which is 156% of the DV.
Spinach is rich in nutrients and each half-cup of boiled spinach provides 573mcgof vitamin A, which is 64% of the DV.
Mangoes are rich in antioxidants and dietary fiber, which can contribute to better gut function and help control blood sugar. A whole, raw mangocontains 112of vitamin A, or 12% of the DV.
These are a sweet treat that is rich in vitamin A. Ten dried apricot halves contain 63mcgof vitamin A, which is 7% of the DV.
Canned oysters are also a significant source of animal-based vitamin A. 3.5 oz (100 g) contains 98 mcg of retinol, or 11% of the DV
Another treat rich in vitamin A is pumpkin pie. One piece of this contains 488mcgor 54% of the DV. This is because, like other orange vegetables, pumpkin is rich in beta carotene.
A three-quarter cup serving of tomato juice contains 42mcgof vitamin A, which is 5% of the DV.
Also known as summer melon, a half-cup of this provides 135mcgof vitamin A, which is 15% of the DV.
Broccoli is another healthful source of vitamin A. A half-cup of this provides 60mcg of vitamin A, which is 7% of a person’s DV.
The signs of vitamin A deficiency are:
• Dry and itchy skin
• Acne and breakouts
• Dry eyes, vision problems, or blindness
• Night blindness
• Trouble conceiving and infertility
• Miscarriages or birth defects
• Delayed or stunted growth in children
• Weak immunity and chest and throat infections
• Poor wound healing due to low collagen production
The following are the signs of vitamin A toxicity:
• Nausea and vomiting
• Headache and dizziness
• Blurred vision
• Irritability
• Dry and itchy skin
• Skin and eye discolouration
• Hair loss
• Weight loss and fatigue
• Bone and joint pain, osteoporosis, and fractures
• Liver damage
Many foods, both plant-based and from animals, contain good amounts of vitamin A. The best way to ensure an adequate nutrient intake is to eat a varied and balanced diet, full of fruits, vegetables, whole grains, healthful fats, and lean proteins. However, include vitamin A-rich foods in your diet mindfully, as excess of this nutrient can cause toxicity. This is particularly important if you are taking vitamin A supplements as well.
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Source: healthline, ncbi.nlm.nih.gov
Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.
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Last Updated on September 18, 2024
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