Vitamin A is an extremely important vitamin and antioxidant for vision, and its high levels in the body prevent eye inflammation, dry eyes, and nighttime blindness.
The daily recommendation for this vitamin is about 5000 IU.
Furthermore, despite supporting the healthy development and maintenance of the eyes, this vitamin is needed for a healthy and strong immune system, and a healthy skin.
Fortunately, there are many fruits and vegetables, dairy products, meat, and fish, which are loaded with vitamin A.
These 26 foods are the richest sources of vitamin A:
- Cod Liver Oil
Cod liver oil supplements provide high amounts of vitamins and minerals. They can be taken in liquid and capsule form, and are rich in vitamin A, D, and omega 3 fatty acids. A tablespoon of cod liver oil exceeds the daily recommended intake of Vitamin A.
Serving Size (1 tablespoon), 14000 IU of Vitamin A (280% DV), 126 calories.
- Turnip Greens
Turnip greens are rich in nutrients, and low in calories, and to help the body to absorb them easily, consume them cooked or steamed.
Serving Size (1 cup chopped), 6373 IU of Vitamin A (127% DV), 18 calories.
- Turkey Liver
You can prepare the turkey giblets in various ways, and the liver is fortified with minerals, and vitamins, including vitamin A. A 100-gram turkey liver provides 1507% of the recommended daily value of Vitamin A.
Serving Size (100 grams), 75333 IU of Vitamin A (1507% DV), 273 calories.
- Mangoes
Mangoes are healthy, nutrient- high juicy fruits and a cup of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A.
Serving Size (1 cup sliced), 1785 IU of Vitamin A (36% DV), 107 calories.
- Spinach
Spinach is a rich source of vitamin K, C, A, calcium, iron, and manganese. A one-cup serving of spinach provides 49% of the daily recommended value.
Serving Size (1 cup), 2464 IU of Vitamin A (49% DV), 8 calories.
- Mustard Greens
A cup of chopped mustard green provides 118% of the daily recommended value of Vitamin A, and high amounts of manganese, protein, calcium, folate, fiber, Vitamin C, and Vitamin E.
Serving Size (1 cup chopped), 5880 IU of Vitamin A (118% DV), 15 calories.
- Dandelion Greens
These greens are well provided with antioxidants, iodine, calcium, and vitamin A. Just one cup of dandelion greens contains more than 100% of the daily recommended value.
Serving Size (1 cup), 5589 IU of Vitamin A (112% DV), 25 calories.
- Dried Basil
Sprinkle it over all your meals, as it is incredibly versatile and beneficial. A 100-gram serving of dried basil contains 15% of the daily recommended value of Vitamin A.
Serving Size (100 grams), 744 IU of Vitamin A (15% DV), 251 calories.
- Carrots
Carrots are loaded with this vitamin and a medium carrot provides about 200% of the daily needs of this vitamin. Carrots are also high in fiber, potassium, and vitamins C, K, and B.
Serving Size (1 medium), 10191 IU of Vitamin A (204% DV), 25 calories.
- Peas
Sweet green peas are high in vitamins K, B, and C, and a serving (half a cup) has only 62 calories and provides 134% of the recommended amount of Vitamin A.
Serving Size (1/2 cup), 1680 IU of Vitamin A (134% DV), 62 calories.
- Iceberg Lettuce
Iceberg lettuce is full of vitamin A, as well as many other vitamins and minerals, and a cup of shredded Iceberg lettuce contains only 10 calories.
Serving Size (1 cup shredded), 361 IU of Vitamin A (7% DV), 10 calories.
- Cantaloupe
Being low in fat and calories, and high in minerals and vitamins, this delicious fruit is excellent for a healthy snack or a dessert. One wedge provides 120% of the recommended amount of Vitamin A for the day.
Serving Size (1 wedge, or 1/8 medium melon), 5986 IU of Vitamin A (120% DV), 23 calories.
- Fortified Oatmeal
Many grains and dairy products are stuffed with essential vitamins, including Vitamins D and A. A cup of various types of fortified oatmeal provides about 29% of the needed daily vitamin A intake.
Serving Size (1 cup cooked), 1453 IU of Vitamin A (29% DV), 159 calories.
- Dried Apricots
Dried fruits energize the body and provide high amounts of antioxidants and nutrients. A cup of dried apricot halves will provide 94% of the recommended value of Vitamin A for the day.
Serving Size (1 cup halves), 4685 IU of Vitamin A (94% DV), 313 calories.
- Whole Milk
Whole milk or skim milk is another nutrient-rich food, and a good source of magnesium, protein, calcium, vitamins D and A.
Serving Size (1 cup), 395 IU of Vitamin A (8% DV), 146 calories.
- Dried Marjoram
Dried marjoram is one of the most beneficial dried herbs. A 100-gram serving contains 161% of the recommended daily amount of Vitamin A.
Serving Size (100 grams), 8068 IU of Vitamin A (161% DV), 271 calories.
- Peaches
Peaches are a rich source of iron, magnesium, potassium, Vitamin C, calcium, phosphorus, and vitamin A. A medium-sized peach provides about 10% of the amount the average person needs daily.
Serving Size (1 medium), 489 IU of Vitamin A (10% DV), 59 calories.
- Tomatoes
Tomatoes are very low in calories and are abundant with minerals and vitamins, including vitamin C, and lycopene. Also, a medium tomato will provide 20% of the daily needs of vitamin A.
Serving Size (1 medium), 1025 IU of Vitamin A (20% DV), 22 calories.
- Papaya
This tropical fruit is abundant in vitamins, minerals, enzymes, and antioxidants. A small papaya fruit contains 29% of the daily recommended value.
Serving Size (1 small), 1444 IU of Vitamin A (29% DV), 59 calories.
- Red Pepper
A tablespoon of this piquant spice will enrich the taste of your meal and will provide 42% of the daily recommended amount of Vitamin A.
Serving Size (1 tablespoon), 2081 IU of Vitamin A (42% DV), 16 calories.
- Red Bell Peppers
Red peppers are packed with antioxidants, including vitamin A, C, and lycopene.
Serving Size (1 medium), 3726 IU of Vitamin A (75% DV), 37 calories.
- Butternut Squash
Its high beta-carotene content is indicated by its yellow-orange color, and it is converted into vitamin A. A cup of butternut squash cubes provides 400% of the daily recommended value of Vitamin A, as well as high amounts of fiber, potassium, and Vitamin C.
Serving Size (1 cup cubes), 22868 IU of Vitamin A (457% DV), 82 calories.
- Beef Liver
Liver is well supplied with Vitamins C and A, as a 100-gram serving of beef liver contains more than 300% of the needed Vitamin A intake for the day.
Serving Size (100 grams), 16898 IU of Vitamin A (338% DV), 135 calories.
- Paprika
This fiery red spice is a great addition to your food and is loaded with potassium, calcium, and vitamin C. Also, a tablespoon provides 69% of the recommended daily amount of Vitamin A.
Serving Size (1 tablespoon), 3448 IU of Vitamin A (69% DV), 20 calories.
- Sweet Potatoes
Sweet potatoes are simply delicious and full of nutrients. One medium sweet potato has only 103 calories and provides an incredible 438% of the average adult’s daily Vitamin A needs.
Serving Size (1 medium), 21909 IU of Vitamin A (438% DV), 103 calories.
- Kale
Kale is a tasty vegetable, loaded with nutrients, which will help you to optimize the levels of vitamin A. Namely, a one-cup serving contains about 200% of the average person’s daily needs.
Serving Size (1 cup), 10302 IU of Vitamin A (206% DV), 34 calories.
Source: theheartysoul.com