Vitamin a Foods Beef Liver With Sweet Potato and a Side of Salad

What is vitamin A?
Health benefits of vitamin A
11 foods loftier in vitamin A
Tips for eating vitamin A

If y'all accept any medical questions or concerns, please talk to your healthcare provider. The manufactures on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. Yet, they are not a substitute for professional medical advice, diagnosis, or treatment.

"Eat your carrots! Don't you want to have expert eyesight?"

If your parents told you something along those lines when you were a kid, they were correct. Carrots are just one of the many foods that incorporate vitamin A, an essential nutrient that plays many roles in the body, from eyesight to reproductive wellness. This article covers what vitamin A is and 11 food sources of vitamin A.

Get $xv off your first multivitamin order

Our squad of in-house doctors created Roman Daily to target common nutrition gaps in men with scientifically backed ingredients and dosages.

Larn more

Vitamin A is i of the fat-soluble vitamins—significant it gets absorbed by fat in the torso—that play an essential part in many functions, including eye wellness, allowed function, and fetal development during pregnancy. You might see vitamin A referred to by many different names, including retinoids and carotenoids, which are different forms of the vitamin.

The recommended dietary assart (RDA) of vitamin A is around 700–900 mcg (2300–3000 IU) for adults (Chea, 2021).

Vitamin A deficiencies are uncommon in developed countries since this vitamin is found in so many dissimilar foods, although it still leads to night blindness in some developing countries. A weakened immune organisation, dry eyes (xerophthalmia), and skin irritation are a few other vitamin A deficiency symptoms.

Most people with good access to food can get enough vitamin A from their diet without the demand for dietary supplements.

In rare cases, people may develop vitamin A toxicity, where there's besides much vitamin A in the body. Fat-soluble vitamins are stored in trunk fatty and can build up in the body over time. Long-term intake of high doses of vitamin A supplement may pb to toxicity and symptoms like:

Nativity defects
Headache
Rash
Coarse hair
Cracked lips
Ulcer in the corner of the rima oris.

Meaning women should follow their healthcare provider'due south medical advice to consume prenatal vitamins as recommended and eat a balanced diet, as both as well little and as well much vitamin A can crusade problems in the developing infant.

Here are some of the important uses of vitamin A (Chea, 2021):

Eye health: Inadequate vitamin A can lead to dry centre symptoms and night incomprehension.
Allowed health: Vitamin A helps support the allowed system by increasing the development of immune cells.
Pregnancy: Vitamin A helps support prison cell division and the growth of the baby's organs, vision, and bones.
Antioxidant properties: Vitamin A is a blazon of antioxidant, meaning it helps protect cells from damage and lowers cancer risk.

Here are some common foods high in vitamin A:

Orange and yellow colored fruits and vegetables go their colour from a substance called beta-carotene, which turns into vitamin A in the trunk. Beta-carotene provides the orangish pigment in foods, so it tin can help you identify foods with vitamin A.

Half of a cup of raw carrots contains nigh 450 mcg of vitamin A. While carrots tin can't help yous see in the dark, they practise provide a large corporeality of your daily vitamin A needs to help prevent a deficiency.

Vitamin A palmitate supplementing

Sweet potatoes are an splendid source of vitamin A. Ane sweet white potato contains near 1400 mcg of vitamin A when consumed with its skin.

Sweet potatoes are also high in cobweb, magnesium, and potassium.

Some of the vitamins and minerals in foods—including vitamin A—can be lost during cooking, so uncooked foods can help ensure you're getting all of the nutrients you need. Cantaloupe is a keen option for this reason. There is nearly 135 mcg of vitamin A in a one-half cup of cantaloupe.

1 medium apricot holds nigh 34 mcg of vitamin A. They're also a corking source of other antioxidants like vitamin C, vitamin Eastward, and flavonoids. These nutrients help reduce the gamble of chronic diseases like centre affliction and diabetes (Ciumarnean, 2020).

Beef liver and other types of animate being livers are rich sources of vitamin A. Humans (and other animals) convert vitamin A into its agile course in the liver, and some vitamin A is stored there (Blaner, 2016).

I serving of beef liver contains about six,500 mcg of Vitamin A and other nutrients similar:

B-vitamins
Iron
Folate
Copper
Choline

Many dairy products naturally contain vitamin A. In the U.Due south., many of these products are fortified with boosted vitamin A. Often, products contain betwixt 200 to 300 mcg of vitamin A depending on the type of dairy food.

Many dairy products are likewise good sources of calcium, vitamin D, and B vitamins.

Dark green, leafy vegetables are loaded with many beneficial nutrients, like vitamin A, fe, vitamin C, and more. For case, a serving of spinach can provide around 500 mcg of vitamin A.

Try adding spinach to your salad, smoothie, or as a cooked side for a fiber and nutrient heave to any meal or snack.

Fatty fish is an fantabulous source of anti-inflammatory omega-3 fatty acids, but they likewise offer other nutrients like vitamin D, vitamin A, vitamin Thousand, and vitamin E. One tablespoon of cod liver oil contains around 4000 mcg of vitamin A.

Research suggests that regularly consuming fatty fish helps lower inflammation, protect heart health, and lower the adventure of chronic diseases (Derbyshire, 2019).

How to choose a multivitamin tablet

Grapefruit is an excellent source of vitamin A, vitamin C, and fiber. One medium grapefruit contains around 140 mcg of vitamin A.

While grapefruit is a bully source of vitamins, you should talk with your healthcare provider about eating grapefruit if you're taking any medication. Some medications don't interact well with grapefruit.

Bell peppers, like sugariness reddish peppers, are full of vitamins and minerals. A one-half cup of raw ruddy pepper provides about 120 mcg of vitamin A and contains vitamin C, folate, and vitamin B6.

Research suggests the antioxidants and carotenoids in bell peppers may assist protect against degenerative and metabolic diseases (Hassan, 2019).

Tomatoes are packed with vitamins and minerals similar vitamin C, vitamin A, lycopene, lutein, and zeaxanthin. I medium love apple provides effectually 1,000 IU of vitamin A.

Vitamin A is widely available in many foods. Most people are able to meet their needs through diet alone.

Many of the sources of vitamin A are plant-based, and so it'south important to pair these foods with other types of food that incorporate fat. Since vitamin A is a fatty soluble vitamin, information technology absorbs best when eaten with fat.

The best way to ensure adequate nutrition is to eat a broad variety of foods, specifically lean protein, whole grains, fruits, vegetables, and healthy fats.

Blaner, W. S., Li, Y., Brun, P. J., Yuen, J. J., Lee, S. A., & Clugston, R. D. (2016). Vitamin A assimilation, storage and mobilization. Sub-cellular Biochemistry, 81, 95–125. doi: 10.1007/978-94-024-0945-1_4. Retrieved from https://pubmed.ncbi.nlm.nih.gov/27830502/
Chea, E. P., Lopez, M. J., & Milstein, H. (2021). Vitamin A. [Updated 2021 Jul 25]. In: StatPearls [Internet]. Retrieved on Oct. 18, 2021 from https://world wide web.ncbi.nlm.nih.gov/books/NBK482362/
Ciumărnean, L., Milaciu, One thousand. Five., Runcan, O., Vesa, Ș. C., Răchișan, A. L., Negrean, Five., et al. (2020). The furnishings of flavonoids in cardiovascular diseases. Molecules, 25(18), 4320. doi: 10.3390/molecules25184320. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7571023/
Derbyshire, E. (2019). Oily fish and omega-3s across the life stages: a focus on intakes and future directions. Frontiers In Nutrition, vi, 165. doi: 10.3389/fnut.2019.00165. Retrieved from https://world wide web.ncbi.nlm.nih.gov/pmc/articles/PMC6861329/
Hassan, N.M., Yusof, N. A., Yahaya, A. F., Mohd Rozali, North. Northward., & Othman, R. (2019). Carotenoids of capsicum fruits: pigment profile and health-promoting functional attributes. Antioxidants, 8(10), 469. doi: x.3390/antiox8100469. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827103/