Vitamin A-rich Foods: Top 14 Food Sources and their Nutritional Details
Vitamin A, an essential nutrient that plays a crucial role in various bodily functions, can be found in a wider array of food sources than previously thought. Beyond the commonly mentioned fruits and vegetables, a variety of animal and plant-based foods offer significant amounts of this vital nutrient.
For those following a meat-based diet, lamb liver and liver sausage emerge as rich sources of Vitamin A. A 100-gram serving of lamb liver contains approximately 7491 mcg of Vitamin A, while liver sausage provides around 8300 mcg per serving. Fish such as salmon, king mackerel, Bluefin tuna, trout, and caviar also contain notable amounts of Vitamin A. For example, Bluefin tuna has around 757 mcg per 100 grams, salmon 149 mcg, and king mackerel about 252 mcg per 100 grams.
Dairy products are another rich source of Vitamin A. Butter, milk, goat cheese, cream cheese, Roquefort cheese, and blue cheese all provide notable amounts of this nutrient. Hard-boiled eggs and egg yolks are also recognized as good sources, containing about 74 mcg and 250 mcg per large egg, respectively. Shrimp is another animal source of Vitamin A.
For vegetarians and vegans, a host of plant-based foods offer Vitamin A. Spinach, rich in beta carotene and iron, is particularly beneficial for women’s health. Mangoes, known for their antioxidant properties, support skin and eye health. Red bell peppers, vibrant in colour and high in beta carotene and antioxidants, are another great option. Pumpkin, containing Vitamin A along with vitamin E and zinc, is another healthful choice. Broccoli, black-eyed peas, and kale are additional vegetables with Vitamin A content, while legumes such as lentils and chickpeas also offer some Vitamin A.
Ghee, a full-fat dairy fat widely used in Indian cooking and Ayurveda, is also recognized for its Vitamin A content.
Carrots, rich in beta carotene, provide 51% of the DV of vitamin A per half a cup. Bell peppers, particularly red ones, are a great source of antioxidants such as beta carotene and lycopene. They also contain quercetin, which has anti-inflammatory and antihistamine properties. Cantaloupe is a good source of the antioxidant vitamin C, boosting immune function and protecting against several diseases.
Sweet potatoes are another rich source of Vitamin A, with one whole baked sweet potato providing 156% of the DV. Dried fruits, including apricots, are high in fiber and antioxidants, but should be consumed in moderation due to their sugar and calorie content. Butternut squash is another rich source of Vitamin A, with one cup of cooked butternut squash providing 378% of the DV.
Black-eyed peas are a good source of Vitamin A, with each cup of boiled black-eyed peas providing 7% of the DV. Spinach contains a wealth of nutrients, including Vitamin A, with half a cup of boiled spinach providing 64% of the DV.
For a sweet treat rich in Vitamin A, dried apricot halves contain 7% of the DV of Vitamin A. A half-cup of raw sweet red bell pepper provides 13% of the DV of Vitamin A.
Animal livers, such as beef liver, are among the richest sources of Vitamin A. A 3-ounce serving of pan-fried beef liver contains 731% of the daily value (DV) of Vitamin A. Fish livers, such as cod liver oil, are also excellent sources of preformed Vitamin A. One tablespoon of cod liver oil provides 933% of the DV.
Vitamin A is essential for many bodily processes, including immune function, reproduction, healthy vision, proper functioning of the heart, lungs, kidneys, and other organs, skin health, and growth and development. By incorporating a diverse range of these food sources into your diet, you can ensure that you meet your daily Vitamin A needs effectively.
- Surprising food sources of Vitamin A include lamb liver and liver sausage, offering approximately 7491 mcg and 8300 mcg per serving, respectively.
- Fish such as salmon, king mackerel, Bluefin tuna, trout, caviar, and Bluefin tuna host notable amounts of Vitamin A, with Bluefin tuna providing around 757 mcg per 100 grams.
- Dairy products, like butter, milk, goat cheese, cream cheese, Roquefort cheese, blue cheese, and hard-boiled eggs, are rich sources of Vitamin A.
- Egg yolks contain about 250 mcg of Vitamin A per large egg.
- Shrimp is another animal source of Vitamin A.
- For vegetarians and vegans, spinach, mangoes, red bell peppers, pumpkin, broccoli, black-eyed peas, and kale offer significant amounts of Vitamin A.
- Legumes like lentils and chickpeas also contain some Vitamin A.
- Ghee, a popular cooking oil in Indian cuisine, is recognized for its Vitamin A content.
- Carrots, rich in beta carotene, provide 51% of the daily value (DV) of Vitamin A per half a cup.
- Bell peppers, particularly red ones, are a great source of antioxidants such as beta carotene and lycopene, and also contain quercetin.
- Cantaloupe is a good source of the antioxidant vitamin C.
- Sweet potatoes are another rich source of Vitamin A, with one whole baked sweet potato providing 156% of the DV.
- Dried fruits, including apricots, are high in fiber and antioxidants but should be consumed in moderation due to their sugar and calorie content.
- Butternut squash is another rich source of Vitamin A, with one cup of cooked butternut squash providing 378% of the DV.
- Black-eyed peas provide 7% of the DV of Vitamin A per cup of boiled black-eyed peas.
- Spinach contains 64% of the DV of Vitamin A per half a cup of boiled spinach.
- For a sweet treat rich in Vitamin A, dried apricot halves contain 7% of the DV of Vitamin A.
- Animal livers, like beef liver, are among the richest sources of Vitamin A, with a 3-ounce serving of pan-fried beef liver providing 731% of the DV of Vitamin A. Fish livers, such as cod liver oil, are also excellent sources of preformed Vitamin A, with one tablespoon of cod liver oil providing 933% of the DV. Vitamin A plays a crucial role in various bodily functions, including immune function, skin health, and growth and development, among others. By incorporating a diverse range of foods containing Vitamin A into your diet, you can effectively meet your daily needs and support your overall health and wellness, fitness and exercise, and skin care.
