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Health Vitamin A Foods. All food items rich in Vitamin A

Vitamin A Foods. All food items rich in Vitamin A

By GP Team   

Vitamin A : An Introduction

Vitamin A is a fat soluble vitamin and a powerful antioxidant. It is available in two forms. Animal based foods like beef, liver or fish contain the form of vitamin A known as retinol. Plant sources of vitamin A contain provitamin beta – carotene which gets converted into Vitamin A in the body.

Vitamin A foods

Vitamin A foods


Functions of Vitamin A

Vitamin A is required for a variety of functions such as vision, proper growth, cell differentiation, reproduction, bone growth, immune system health and maintenance of epithelial cells. It also helps the skin and mucous membranes in fighting against bacteria and viruses more effectively. Antioxidant property of vitamin A also helps in reducing inflammation by eliminating free radical damage.

Recommend Dietary Allowance

The recommended dietary allowance of Vitamin A for

a) Children – 1,300 IU / day
b) Adult Male – 3,000 IU / day
c) Adult Female – 2,300 IU / day
d) Pregnant Women – 2,600 IU / day
e) Breast feeding Women – 4,300 IU / day

Deficiency of Vitamin A

Deficiency of Vitamin A can manifest as night blindness, xeropthalmia, keratomalacia, growth retardation, sterility in males, keratinization of epithelial cells, rough and dry skin, increased bacterial infection and urinary stones.

Vitamin A foods - All food items

Vitamin A foods – All food items


Vitamin A Foods

Non – Vegetarian Foods Rich In Vitamin A

Food Item Vitamin A content
Turkey Liver 26,901 IU / 100 gm Liver is known to contain more nutrients than any other food. Turkey Liver is nature’s most concentrated source of Vitamin A. Vitamin A helps in maintaining cell function. It plays an important role in maintenance of healthy vision. Regular consumption of Vitamin A lessens the risk of night blindness and also lowers the risk of age – related macular degeneration which can further lead to permanent blindness.
Beef Liver 17,997 IU / 100 gm Beef liver offers significant amount of proteins, minerals and vitamins. Beef Liver is a rich source of Vitamin A therefore plays a vital role in regulating immune system, facilitating cell differentiation and helping cells communicate to one another.
Tuna Fish (cooked) 2,520 IU / 100 gm Tuna Fish helps in reducing cardiovascular conditions, stimulating growth and lowering blood pressure. It is also a great source of Vitamin A therefore helps the skin and mucous membranes in fighting away bacteria and viruses more effectively. This function is important with respect to pregnancy, childbirth, infancy, and resistance to infectious disease.
Egg 520 IU / 100 gm Egg is rich in high quality protein and is one of the easily available source of Vitamin A. Egg helps in facilitating various important functions like vision, proper growth, cell differentiation, reproduction, bone growth.

Dairy Products Rich In Vitamin A


Item Vitamin A content
Cheese 945 IU / 100 gm Cheese is a good source of Vitamin A which is essential in maintaining healthy teeth, bones, skin, skeletal tissue and soft tissue.
Whole Milk 47 IU / 100 gm Milk is a great source of a number of vitamins and minerals that are essential for maintaining a healthy immune system. Milk also contains Vitamin A which plays an important role in maintaining the health and functioning of eyes. It also helps in improving the health of the skin and soft tissues. Regular consumption of diet rich in Vitamin A increases the formation of white blood cells which help in fighting away infections.
Yogurt 34 IU / 100 gm Yogurt is extensively healthy and offers endless number of benefits. Yogurt is a good source of Vitamin A which is required by the body to carry out different functions normally like growth, night vision, red blood cell production, building and maintaining skeletal tissue and teeth health.
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Vegetables Rich In Vitamin A


Item Vitamin A content
Carrot 16,706 IU / 100 gm Carrot being a root vegetable is an excellent source of beta – carotene, fibre and antioxidants. Carrot is packed with beta – carotene which gets converted into Vitamin A in the body. This nutrient is necessary for immunity, organ function, eye health and visual acuity.
Sweet Potatoes 14,187 IU / 100 gm Sweet potatoes are easily available sourcs of Vitamin A which is important for proper functioning of various organ systems. Regular consumption of foods high in Vitamin A may help in preventing the development of serious medical problems.
Butternut Squash 10,630 IU / 100 gm Butternut Squash is a rich source of beta – carotene which is uber – important for healthy eyesight. It’s a great source of zeaxanthin and lutein as well.
Kale 9,990 IU / 100 gm Kale being a rich source of provitamin beta – carotene plays a major role in maintaining skin health. Its antioxidant property can prevent early signs of ageing, occurrence of wrinkles and promotes a bright complexion.
Spinach 9,377 IU / 100 gm Spinach is an extremely nutritious food and is rich in antioxidants. Spinach is high in antioxidant carotenoids that is beta – carotene. Beta – carotene is a fat – soluble nutrient which is important for immunity, organ function, eye health and visual acuity.
Romaine Lettuce 8,710 IU / 100 gm Romaine Lettuce is very beneficial due to its ability of improving heart health. Romaine Lettuce is a good source of antioxidants like vitamin C and beta – carotene. Both of these antioxidants inhibit the oxidation of cholesterol and prevent plaque formation on arterial walls.
Pumpkin 8,513 IU / 100 gm Pumpkin is known to support heart health as it is a rich source of Potassium, Vitamin C and fibre. It is also one of the best – known sources of beta – carotene which is a powerful antioxidant. This nutrient is essential during pregnancy and lactation as it helps in hormone synthesis. Pumpkin is a rich source of both Vitamin C and beta – carotene which plays a vital role in boosting the immune system of the body.
Swiss Chard 6,116 IU / 100 gm Swiss Chard is known to provide an insane amount of health benefits. This vegetable is an excellent source of carotenoids like beta – carotene, lutein and zeaxanthin. They provide protection to eyes against age – related disorders including macular degeneration, glaucoma, night blindness and cataracts.
Collard Greens 5,019 IU / 100 gm Collard greens are part of the cruciferous vegetable family which are high in nutrients and low in calories. Collard greens are known to contain provitamin beta – carotene which plays a crucial role in maintaining healthy vision, neurological function and healthy skin. It also plays an essential role in improving overall skin health. Deficiency of this nutrient can lead to a poor complexion.
Bok Choy 4,468 IU / 100 gm Bok choy or Chinese cabbage is known to provide innumerable health benefits. It is known to have plenty amount of beta – carotene which being a powerful antioxidant protects the cells from damage that can lead to chronic health problems such as cardiovascular disease and cancer.
Sweet Red Pepper 3,131 IU / 100 gm Red bell peppers are high in pro-vitamin A which gets converted into vitamin A in the body. Regular intake of diet rich in this nutrient reduces inflammation by fighting away free radicals , which is vital for good health and longevity.
Mustard Greens 3,024 IU / 100 gm Mustard Greens are packed with phytonutrients, antioxidants and fibre. Mustard greens are also rich in Vitamin A which helps in maintaining healthy eyesight. Mustard greens contain compounds which have powerful antioxidant property and prevent degeneration of the retinal cells. This vegetable is a good source of Vitamin A and Vitamin C which are crucial for maintaining healthy skin.
Leeks 1,667 IU / 100 gm Leeks contain good amount of beta – carotene which is crucial for eye health. A diet which lacks adequate Vitamin A may lead to development of skin problems and night blindness.
Chinese Broccoli 1,638 IU / 100 gm Chinese Broccoli is high in Vitamin A therefore consumption of this vegetable will protect eyes from various ocular diseases like cataract, macular degeneration and glaucoma. It strengthens the membranes of the human body such as mucous membranes, respiratory, urinary and intestinal tracts.
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Fruits Rich In Vitamin A

Food Item Vitamin A content
Cantaloupe Melon 3,382 IU / 100 gm Cantaloupe Melon is a rich source of antioxidant compounds which filters out harmful blue light rays and protects eye from the risk and progression of age – related macular degeneration. It also protects the cells from the damage caused by free radicals which can lead to chronic health problems like cancer.
Apricot 1,926 IU / 100 gm Apricot is a rich source of phytonutrients, antioxidants, and vitamins. Apricot contain Vitamin A which help in maintaining skin, eyes, bones, teeth, heart, and nervous system healthy.
Passion Fruit 1,272 IU / 100 gm Passion Fruit is a delicious and versatile fruit. Presence of Pro – Vitamin A plays a vital part in maintaining proper health of eyes and skin.
Grapefruit 1,150 IU / 100 gm Grapefruit is known to provide some amazing health benefits as it contain high amount of many essential nutrients. It contain high amount of Vitamin A which inhibit oxidation of cholesterol thereby preventing plaque formation on arterial walls.
Mangoes 1,082 IU / 100 gm Mangoes are packed with some wonderful health benefits as it is a rich source of many important essential nutrients. Mangoes contain Vitamin A and antioxidants which keep free radicals at bay. Due to high beta – carotene content, mangoes also protects the body from pollutants and chemicals that lead to cancer.
Papaya 950 IU / 100 gm Papaya offers some great benefits as it is loaded with essential nutrients. Papaya contain beta – carotene which is good for maintaining healthy eyes , growth of bones and strengthening the immune system.
Guava 624 IU / 100 gm Guava is filled with plentiful amount of beta – carotene therefore regular consumption of this fruit can lower the risk for age – related macular degeneration.
Watermelon 569 IU / 100 gm Watermelon provide great benefits to our body as it contain abundant amount of Pro – Vitamin A. Intake of diet rich in this nutrient serves to slow down the aging process and increase eye health, boost immunity, and foster new cell growth.
Peaches 326 IU / 100 gm Peaches are known to provide enormous number of health benefits some of which includes maintenence of vision, proper growth, cell differentiation, reproduction, bone growth and immune system health.
Avocados 146 IU / 100 gm Avocados are undoubtedly rich in many essential nutrients and provides endless number of health benefits. They are high in beta – carotene , an antioxidant that is converted to vitamin A in the body. Vitamin A offers protection against damage to the skin as well as the eyes.
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Dry-fruits Rich In Vitamin A

Item Vitamin A content
Dried Apricots 3,604 IU / 100 gm Dried apricots contain carotenoids which support night vision and help in synthesis of red blood cells. They help in keeping immune system strong and skin healthy.
Prunes 781 IU / 100 gm Prunes are dried plums and are rich source of Vitamin A. Prunes contain beneficial antioxidants which fight away free radicals. They are also vital for healthy immune function and good vision.
Pistachio 415 IU / 100 gm Pistachio is rich source of antioxidants which neutralize the free radicals that form in the body after cellular metabolism. Antioxidant properties of pistachio prevent conditions like cancer and heart disease.
Pecans 56 IU / 100 gm Pecans are rich in phytochemical substances like beta – carotene, lutein and zea-xanthin. These substances play an important role in removing toxic oxygen-free radicals thereby protecting body from various diseases, cancer and infections.

Reference

Wikipedia Page On Vitamin 
 
 
 
 

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