What Are The Top Vitamin A Foods?

What are the Top Vitamin A Foods?  Some of the best animal food products are fish, liver dairy, eggs are good sources of Vitamin A. And there are fruits and vegetables that are rich in provitamin A as well. Vitamin A is a fat-soluble vitamin that plays a role in maintaining vision, immune function, reproductive health, etc.

Why is it important to get an adequate amount of Vitamin A from your diet?

Some of the negative effects of Vitamin A deficiency is potential night blindness, hair loss, skin problems, dry eyes, and heightened susceptibility to various infections.

A recommended RDA for males is 900 micrograms and 700 micrograms for female is 700 micrograms. And 300 to 600 micrograms for children and adolescents.

What are the Top Vitamin A Foods?   iStock- photo credit: art-skvortsova

Some of the best Vitamin A foods are the following:

(DV) stands for Daily Value and (RAE) stands for retinol activity equivalent.

• Cooked Salmon- 3.5 oz contains 69 mcg retinol and 8% of DV.
• Cooked Lamb- 3.5 oz contains 7,780 mcg retinol and 864% of DV.
• One Large Egg- contains 75 mcg of retinol and 8% of the DV.
• Cooked Trout-3.5 oz contains 100 mcg of retinol and 11% of DV.
• 1 cup of Whole Milk- contains 76 mcg of retinol and 8% of DV.
• Cooked Bluefin Tuna- 3.5 oz contains 757 mcg of retinol and 84% of DV.
• Cooked King Mackerel-3.5 oz contains 252 mcg of retinol and 28% of DV.
• Butter- 1 tbsp- contains 95 mcg of retinol and 11% DV.
• Canned Oysters-3.5 oz contains 98 mcg of retinol and 11% of DV.
• Sweet Potatoes- 1 cup- contains 1.920 mcg of retinol and 213% of DV.
• Kale- 1 cup- contains 172 mcg RAE and 19% of DV.
• Carrots- 1 cup contains 1,280 mcg RAE and 142% of DV.
• Cooked Spinach-943 mcg RAE and 105% of DV.
• Raw Romaine Lettuce- 1 cup contains 205 mcg RAE and 23% of DV.
• One Tangerine- contains 37 mcg RAE and 4% of DV.
• Two Apricots contain 67 mcg RAE and 7% of DV.
• 1 cup of Watermelon contains 43 mcg RAE and 5% of DV.
• 1 cup of Mango contains 89 mcg RAE and 10% of DV.

The Bottom Line is there are a lot of tremendous health benefits from Vitamin A. And you can get most of these nutrients from  foods such as fruits, vegetables, and animal food sources such as fish, liver, eggs, etc.

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References

1. NIH- https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
2. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/172533/nutrients
3. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
4. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
5. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
6. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097512/nutrients
7. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
8. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
9. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
10. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102698/nutrients
11.  USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
12. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102601/nutrients
13. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102673/nutrients