Some of the Foods richer in vitamin A Are the carrot, lettuce, sweet potato, cod liver oil, red pepper, turkey liver, paprika, mango, kale, pumpkin and others that I will mention below.
Vitamin A is a vitamin with a great antioxidant power and is associated with the health of the eyes.
A diet rich in vitamin A can prevent night blindness, inflammation of the eyes, and dry eyes. The average adult needs about 5000 International Units (IU) per day of vitamin A.
Foods with higher vitamin A content
1- Carrots
This vegetable is rich Beta-carotenes , Compounds with previtamin action. Beta-carotenes are activated in our body and become transformed into vitamin A. High consumption of these vegetables can improve your vision.
A medium-sized carrot contributes more than 200% of the vitamin A requirement an average person needs per day. They are also a great source of vitamins C, K and B, plus magnesium and fiber.
Serving size: 1 medium unit, 10,191 IU vitamin A (204% DV), 25 calories.
2- Iceberg lettuce or cabbage
Green leafy vegetables are one of the most nutritious when it comes to health food.
The lighter green iceberg lettuce variety contains a high proportion of this essential vitamin. In addition, it can be consumed without limits. A cup of grated iceberg lettuce contains only 10 calories, and brings a lot of other vitamins and minerals to your body.
Serving size: 1 cup, 361 IU vitamin A (7% DV), 10 calories.
3- Potato
Sweet potatoes were one of the main sources of food for American settlers. Nowadays, they are still widely recognized for their delicious taste and rich nutrient content.
A medium sweet potato provides an incredible 438% of the average requirement of an adult vitamin A, while a poor addition of only 103 calories to the diet.
Serving size: 1 medium unit, 21,909 IU of vitamin A (438% DV), 103 calories.
4- Cod liver oil
Many people take cod liver oil supplements as they are an important source of vitamins and minerals.
Cod liver oil, which comes in liquid form and in capsules, contains vitamin D, vitamin A and Omega-3 fatty acids . One tablespoon of cod liver oil will allow you to cover and exceed the recommended daily intake of vitamin A for the day.
Serving size: 1 tablespoon, 14,000 IU of vitamin A (280% DV), 126 calories.
5- Red Pepper
Add a pinch of red pepper to your kitchen throughout the day and it will make a big difference, both in the taste of your meals and in your overall health. One tablespoon of this spice spice contains an impressive 42% of the recommended daily amount of vitamin A.
Serving size: 1 tablespoon, 2,081 IU vitamin A (42% DV), 16 calories.
6- Turkey's liver
Many people have a habit of preserving turkey giblets for use on a variety of dishes. Turkey liver is a surprising source of various vitamins and minerals. A 100 gram turkey liver that provides an incredible 1.507% of the recommended daily value of vitamin A.
Serving size: 100 grams, 75,333 IU of vitamin A (1,507% DV), 273 calories.
7- Paprika or paprika
Paprika is commonly used in South America, India, and in Spanish cuisine. But it does not matter where you are from and what style of food you prefer, since you can enjoy the many health benefits of this lively red spice by incorporating it into your favorite foods.
One tablespoon provides 69% of the recommended daily amount of vitamin A. It is also an excellent source of vitamin C, potassium and calcium.
Serving size: 1 tablespoon, 3448 IU vitamin A (69% DV), 20 calories.
8- Mangos
Mangoes are sweet, juicy fruits that can be used in both sweet and savory dishes. They also make a great addition to a healthy and balanced diet, Thanks to the many nutrients and vitamins they provide .
One cup of sliced mangos provide about 36% of the recommended daily amount of vitamin A.
Serving size: 1 cup sliced, 1785 IU vitamin A (36% DV), 107 calories.
9- Whole milk
Many people prefer whole milk to skim milk because of its many nutrients and rich flavor. One cup of whole milk is rich in vitamins D and A, and is a good source of calcium, protein and magnesium.
It is also high in fat, however, you can enjoy it in moderation or switch to skim milk if fat and calories become a concern.
Serving size: 1 cup) 395 IU of vitamin A (8% DV), 146 calories.
10- Mustard Leaves
Whether it's taking the cooked or raw mustard leaves, you'll get plenty of flavor and nutrients from this aromatic plant. Just one cup of these chopped leaves provides 118% of the recommended daily value of vitamin A.
You can enjoy them often, as they are also rich in vitamin C, vitamin E, manganese, folic acid , Fiber, protein and calcium.
Serving size (1 cup of leaves), 5,880 IU of vitamin A (118% DV), 15 calories.
11- Pumpkin
The yellow-orange color of the pumpkin is a sign that it is high in beta carotenes. A serving of one cup of pumpkin cubes contains more than 400% of the recommended daily value of vitamin A.
It also contains enough vitamin C, potassium and fiber to make a real difference in the overall health of your body.
Serving size: 1 cup diced, 22,868 IU vitamin A (457% DV), 82 calories.
12- Kale
The kale is much more than a common garnish: it is a delicious vegetable and rich in nutrients that deserves a place in your diet.
Kale or kale can do wonders for your health, including helping to meet and exceed the amount of vitamin A that is recommended for the day. A serving of a cup contains about 200% of what an average person needs.
Serving size: 1 cup, 10,302 IU of vitamin A (206% DV), 34 calories.
Know this article More benefits of cabbage.
13- Melon
Melon is low in calories and fat, but high in vitamins and nutrients. It is also a Delicious contribution to your day . Enjoy this juicy melon in a fruit salad, as an appetizer, or as a dessert after dinner.
One slice, or about one-eighth of medium-sized melon, provides you with 120% of the amount of vitamin A for the day.
Serving size: 1 slice, or 1/8 medium melon, 5,986 IU of vitamin A (120% DV), 23 calories.
14- Green peas or peas
Green peas Sweets are a delicious addition to many meals, and are a great complement to a healthy diet.
One serving of the peas (1/2 cup) provides 134% of the recommended amount of vitamin A, and with only 62 calories. Peas are also rich in vitamins C, K and B.
Serving size: 1/2 cup, 1,680 IU of vitamin A (134% DV), 62 calories.
15- Turnip Leaves
Adding more green leaves to your diet is an excellent idea for several reasons: they are low in calories, high in nutrients and easy to prepare.
Most dark green vegetables can be eaten raw, but in the case of turnip greens, cooking or steaming them before eating them will allow you to absorb your vital nutrients.
Serving size: 1 cup leaves, 6,373 IU vitamin A (127% DV), 18 calories.
16- Dried apricots
Dried fruits are an easy snack when you need a boost in nutrients, antioxidants and energy.
Dry apricots are a great choice for a diet that is rich in vitamin A. Only one cup of dried apricots halves contains 94% of the recommended vitamin A value for the day.
Serving size: 1 cup of apricot halves, 4,685 IU of vitamin A (94% DV), 313 calories.
17- Tomatoes
From the botanical point of view, tomatoes Are technically a fruit, although many people consider that they are a vegetable.
However, try to eat more of them since they are low in calories, but high in various vitamins and minerals. Only a medium tomato gives you 20% of the vitamin A needed for the day. They are also an excellent source of vitamin C and Lycopene .
Serving size: 1 medium unit, 1,025 IU of vitamin A (20% DV), 22 calories.
18- Spinach
Add more spinach to your diet every day, and you'll enjoy a wonderful boost to many aspects of your health.
In particular, a serving of one cup of spinach contains 49% of the recommended daily value. Spinach also provides your body with vitamin C, vitamin K, manganese, iron and calcium.
Serving size: 1 cup, 2,464 IU of vitamin A (49% DV), 8 calories.
19- Peach
The peach is as rich in nutrients as it is in flavor. Peaches are rich in vitamin C, potassium, calcium, phosphorus, magnesium and iron.
In addition, if you need to get a quick boost with vitamin A, a medium-sized peach provides about 10% of the amount an average person needs per day.
Serving size: 1 medium unit, 489 IU of vitamin A (10% DV), 59 calories.
20- Papaya
Tropical papaya is rich in various vitamins, minerals, enzymes and antioxidants.
In particular, it is a viable source of vitamin A. Only a small papaya provides 29% of the recommended daily value. Papaya fruit is often eaten alone or is also a great ingredient in fruit salads and smoothies.
Serving size: 1 small unit, 1,444 IU of vitamin A (29% DV), 59 calories.
21- Red peppers
Red peppers are as versatile as they are tasty. Many people eat them stuffed, in sauces, but you can also enjoy them in salads, scrambled eggs, and pasta dishes.
Regardless of how the commas, you experience all the health benefits they provide to your body. Red peppers are rich in antioxidants including lycopene, vitamin C, and vitamin A.
Serving size: 1 medium unit, 3726 IU of vitamin A (75% DV), 37 calories.
22- Dandelions
If you are making a healthy salad or milkshake, consider adding some dandelion greens into the mix. They are rich in calcium, iodine, high in antioxidants and low in calories.
If vitamin A is a concern for your diet, only one cup of these vegetables provides more than 100% of the recommended daily value.
Serving size: 1 cup, 5589 IU vitamin A (112% DV), 25 calories.
23- Liver of cattle
The liver is often considered a great remedy for anemia , But it is also a good source of vitamins C and A. A 100 gram serving of cow's liver contributes more than 300% of the vitamin A needed for the day.
Serving size (100 grams), 16,898 IU of vitamin A (338% DV), 135 calories.
24- Fortified oatmeal
Many grains and dairy products are fortified with essential vitamins that people normally do not get in their diet. These include vitamins D and A.
In the case of vitamin A, many brands of oats Fortified foods contain up to 29% of the daily value per serving of a cup. Be sure to check the nutrition label the next time you are shopping for your favorite type of oatmeal.
Serving Size: 1 cup cooked oats, 1,453 IU vitamin A (29% DV), 159 calories.
Vitamin A is an essential part of a healthy diet. It is especially important for the proper development, functioning and maintenance of the eyes, skin and immune system.
Fortunately, this important antioxidant vitamin can be found in abundance in many fruits, vegetables, meat, fish and dairy products that you are likely to already include in your diet.
References
- Bailey RL, Fulgoni VL, Keast DR et al. Examination of Vitamin Intakes among US Adults by Dietary Supplement Use. J Acad Nutr Diet. 2012; 112: 657-663.
- Grune T, Lietz G, Palou A et al. Beta-Carotene Is an Important Vitamin A Source for Humans. J Nutr. 2010 December; 140 (12): 2268S-2285S. Published online 2010 October 27.
- Tang G. Bioconversion of dietary provitamin A carotenoids to vitamin A in humans. Am J Clin Nutr. 2010 May; 91 (5): 1468S-1473S. Published online 2010 March 3. doi: 10.3945 / ajcn.2010.28674G.
- Van Jaarsveld PJ, Marais DW, Harmse E et al. Retention of β-carotene in boiled, mashed orange-fleshed sweet potato. Journal of Food Composition and Analysis, Volume 19, Issue 4, June 2006, Pages 321-329.