35+ Excellent Sources of Vitamin A You Should Add To Your Diet

Vitamins and minerals are essential in keeping our body healthy and strong. And it is very important that we as health reformers should know where to get these essential vitamins. Today, let’s get to know more about one of the fat-soluble vitamin that our body needs. Here are 35+ Excellent Sources of Vitamin A You Should Add To Your Diet.

The Prevalence of Vitamin A Deficiency

World Health Organization (WHO) cites that about 250,000 to 500,000 children have become blind every year because of Vitamin A deficiency. Moreover, an estimated 250 million preschool children are vitamin A deficient. [1]

Vitamin A, just like D, E and K are fat-soluble vitamins that our body cannot produce on its own. These fat-soluble vitamins are needed in small amounts and don’t need to be supplied every day.

Types of Vitamin A

Apparently, there are two basic forms of vitamin A

1. Retinoids

This type of vitamin A is mainly found in animal products like eggs, fortified milk, cheese, butter etc (for ovo-vegetarians).

2. Carotenoids

Carotenoids especially beta-carotene is preformed Vitamin A that needs to be converted by the body into the form of retinol. They are found in plant sources like green leafy vegetables, carrots, sweet potato etc. Beta-carotene from whole food is safe, as your body will only convert what it needs into retinol).

Functions of Vitamin A

1. Maintain Good Vision

Vitamin A plays a vital role in maintaining eye health.

It maintains differentiation of the cornea and conjunctival membranes of the eyes thus prevent xerophthalmia – (abnormal dryness of the conjunctiva and cornea of the eye, with inflammation and ridge formation, typically associated with vitamin A deficiency). [2]

2. Acne

If you are vulnerable to acne, you may need to check if your diet contains vitamin A.

Acne vulgaris is a common skin disease that may present as noninflammatory lesions or inflammatory lesions in the face, back or chest. [3]

3. Helps Treat Pneumonia

Vitamin A study shows that it significantly reduces the risk of pneumonia among children under 2 years old. [4]

4. Acts as Antioxidant

Antioxidants inhibit oxidation of other molecules that may produce free radicals in the body. [5] These free radicals trigger various human diseases like cancers, heart disease etc.

Vitamin A has antioxidant potentials that neutralize thyil radicals, stabilize peroxyl radicals and inhibits singlet oxygen (all causes oxidative damages). [6]

5. Reduce Wrinkles

Wrinkles are part of aging. But if you can reduce these fine lines, WHY NOT?

According to a study, Vitamin A improves fine wrinkles that are associated with natural aging. [7]

6. Prevent Cancer

An estimated 1,688,780 new cancer diagnosis in 2017 is published in American Cancer Society. [8]

Vitamin A decreases the incidence of tumors/cancer including skin, breast, lung, gastrointestinal and bladder cancers. Hence, epidemiological studies suggest that dietary intake of Vitamin A suppresses cancer growth. [9]

7. Immune System

Antioxidants significantly support in keeping the immune system strong.

And, in relation to that, Vitamin A or beta-carotene is one of the major antioxidants that not just keep your body healthy but also defend your body from the damaging free radicals.

8. Skin Health

Accordingly, skin reflects your inner health. And various studies reveal that antioxidants promote skin health and beauty. [10] As mentioned above, Vitamin A particularly the beta-carotene is a powerful antioxidant that helps fight the damaging effects of free radicals.

In addition, it supports skin cells repair and makes sure tissues are able to create a barrier to infections. [11]

9. Anti-inflammatory

Deficiency in Vitamin A makes you more susceptible to inflammation while aggravating the existing ones. It is, therefore, necessary to add Vitamin A rich foods to your diet regularly.

Recommended Daily Intake of Vitamin A

Below is the recommended daily intake of vitamin A. However, if you have a deficiency of this vitamin you should consult your doctor as soon as possible.

1-3 years old: 300 mcg/day
4-8 years old: 400 mcg/day
9-13 years old: 600 mcg/day

 Adult Females:
14 years old and above: 700 mcg/day

750 – 770 mcg/day
Lactating Mothers:
1,200-1,300 mcg/day

 Adult Males:
14 years old and above: 900 mcg/day

Here are 35+ Excellent Sources of Vitamin A You Should Add To Your Diet

35+ Excellent Sources of Vitamin A You Should Add To Your Diet

Source: USDA National Nutrient Database for Standard Reference

Measured By: 100 g

Food  IU
Pepper (Sweet, Bell, Red) 77261
Chives (Dried) 68300
Parsley 63240
Goji Berry (Dried) 26822
Sweet Potato (Cooked) 19218
Carrot (Cooked) 17033
Kale (Cooked) 14704
Spinach 12061
Butternut Squash (Cooked) 11555
Collard Green (Cooked) 11493
Lettuce (Raw) 8710
Moringa Leaves (Cooked) 7013
Cilantro (Raw) 6748
Sage (Ground) 5900
Pumpkin (Cooked) 5755
Basil Herb (Fresh) 5275
Broccoli Raab (Cooked) 4533
Apricots (Stewed) 4407
Butter 3571
Cantaloupe (Raw) 3382
Watercress (Raw) 3191
Rosemary (Dried) 3128
Arugula (Raw) 2373
Oregano (Dried) 1701
Leeks (Raw) 1667
Passion Fruit 1271
Cheese (Cheddar) 1242
Grapefruit 1150
Mango 1082
Asparagus (Cooked) 1006
Papaya 950
Brussel Sprout (Cooked) 926
Tomato (Raw) 833
Egg (Cooked or Fried) 787
Guava 624
Watermelon 569

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