Vitamin A plays an important role in a healthy diet. Daily intake of vitamin A-rich foods helps in proper functioning and development of our body ie, which helps in maintaining the health of our skin, eyes, teeth and also Vitamin A promotes bone growth, fights diseases and maintains the reproductive system. Vitamin A can be obtained from various meat, fish, fruits, vegetables, and dairy products. In this article, we enlisted 15 best vitamin A-rich foods that you can add to your diet for a healthy lifestyle.
What Is Vitamin A?
Vitamin A is a fat-soluble vitamin from the unsaturated hydrocarbons. This includes retinol, retinal and beta-carotene. Carotenoids have alpha, beta and gamma carotene that converts into vitamin A. Carotenoids are dark-coloured pigments found in the plant foods that gets converted into vitamin A such as beta-carotene.
Beta-carotene is an antioxidant that helps to protect the cells from any damage due to free radicals. Free radicals lead to many chronic diseases and play a vital role in the ageing process. This also helps to reduce the risk of cancer by taking Beta-carotene supplements.
Types Of Sources For Vitamin A:
Two types of vitamin A can be obtained from the diet. Preformed vitamin A is obtained from animal products like fish, poultry meat, and dairy foods. While pro-vitamin A can be obtained from plant-based foods like fruits and vegetables. The common type of pro-vitamin A is beta-carotene. it can also be available in dietary supplements. Maintaining the proper level of vitamin A helps to cure many health conditions. It is also required for reproduction and breastfeeding.
Benefits Of Vitamin A Rich Foods:
- Fights with Infections
- Healthy Eyesight
- Prevent Ocular Diseases
- Healthy Bones
- Strong Teeth
- Regeneration
- Prevent Urinary Stones
- Boost Immune System
- Cancer prevention
- Healthy Skin
- Reduce Acne and Wrinkles
- Reduce Stretch Marks
- Healthy Scalp
- Reduces Dandruff
Top Vitamin A Rich Foods In India:
Here we enlisted top 15 high Vitamin A rich foods available in India. Let’s have a look into them.
1. Meat:
The liver of most of the animal is filled with vitamins and minerals. They can be cooked by steaming or frying them with onions and many nutritious herbs.
• Turkey Liver
They can make a delicious turkey dinner. Turkey liver can be added to the gravy and as a stuffing to get many vitamins and minerals.
Vitamin A in 100 Grams Of Turkey Liver: 1507 % DV
Calories in 100 Grams Of Turkey Liver: 273
• Beef Liver
The liver is the best source of vitamin A and Vitamins C. They are an orthodox remedy to cure anaemia.
Vitamin A in 100 Grams Of Beef Liver: 300 % DV
Calories in 100 Grams Of Beef Liver: 135
2. Butternut Squash:
The butternut squash is yellow-orange in colour, which has good amount of beta carotene that gets converted into Vitamin A in your body. The Dark orange squash is very delicious that has a nutty and sweet flavour. One cup butternut squash can fill you with 400% of the daily required Vitamin A. They also have Vitamin C, potassium, and fibre that promoted good health.
Vitamin A in 1 Cup Of Butternut Squash: 400 % DV
3. Mustard Greens:
They have a spicy and crunchy flavour. It is also called leaf mustard that is the most nutrition filled green-leafy vegetables. Mustard greens can be consumed raw or cooked, as it is filled with flavour and nutrients. This is known as nutritional powerhouses that provide 118% of the daily required Vitamin A. They are also a good source of folate, fibre, protein, Vitamin C, Vitamin E, manganese, calcium, carotenes, vitamin K, and flavonoid anti-oxidants.
Vitamin A in 100 Grams Of Mustard Greens: 118 % DV
4. Whole Milk:
Whole milk is more loved than skimmed milk. It is filled with nutrients and has rich creamy taste. One cup of whole milk is a good source of Vitamins D, A, calcium, protein, and magnesium. This also has fat that is best, when consumed in moderate quantity.
5. Dried Basil:
100-gram dried basil helps you to get 15% of the daily said value of Vitamin A. Vitamin A contains antioxidant properties and is important for vision. This also helps to maintain healthy mucous membranes and the skin. Consume dries basil-rich in vitamin-A to protect your body from lung and oral cavity cancers. This versatile dried basil can be added to most of the meal you cook. You can Sprinkle over the foods to get Vitamin A and taste enhancement.
Vitamin A in 100 Grams Of Dried Basil: 15 % DV
See More: High Fiber Foods
6. Vegetables:
• Iceberg Lettuce
Dark green leafy vegetables are counted to be the best healthy foods. But, the light green Iceberg lettuce is a very good source of Vitamin A. You can add them to your salad and sandwiches to gain your everyday Vitamin A requirement. One cup Iceberg lettuce gives 10 calories, and many vitamins and minerals to the body.
Calories in 1 Cup Of Iceberg Lettuce: 10
• Peas
Sweet green peas can be prepared as a side dish to the meals for the healthy diet supplement. One-half cup gives 134% of Vitamin A, and 62 calories. They are also a good source of Vitamins C, K, and B.
Vitamin A in 1/2 Cup Of Peas: 134 % DV
Calories in 1/2 Cup Of Peas: 62
• Tomatoes
Tomatoes are a fruit, as per botanical studies consume them in good quantity since they are low in calories but contains good amount of vitamins and minerals. One tomato gives 20% of the Vitamin A needs for the day. They are also rich in vitamin C and lycopene.
Vitamin A in 1 Tomato: 20 % DV
• Spinach
Adding spinach to your daily diet gives a boost to health. One cup of spinach gives 49% of the daily recommended value of Vitamin A. Spinach is also a rich source of Vitamin K, manganese, iron, Vitamin C, and calcium.
Vitamin A in 1 Cup of Spinach: 49 % DV
• Kale
Kale is popularly known for its common garnish. They are delicious and filled with nutrients that must be included in your daily diet. Kale is a very beneficial vegetable for good health, as they are rich in Vitamin A. One-cup kale gives 200% of the required need of vitamin A.
Vitamin A in 1 Cup of Kale: 200 % DV
• Carrots
Vitamin A and eye health are always linked with carrots. They help to improve your eye vision and many other health benefits. One carrot can provide 200% of the daily recommended Vitamin A need. Carrots are also rich in Vitamins C, K, and B, magnesium and fibre.
Vitamin A in 1 Carrot: 200 % DV
7. Fruits:
• Sweet Potatoes
Sweet potatoes have a delicious taste and are very rich in nutrient. One sweet potato gives 438% of the Vitamin A daily needs and adds 103 calories to your diet.
Vitamin A in 1 Sweet Potato: 438 % DV
Calories in 1 Sweet Potato: 103
• Mangoes
Mangoes are everyone’s most loved fruit. They are sweet, juicy, tangy fruit that can be served as a main dish or as dessert plates. They contain many nutrients and vitamins that fulfil a healthy diet. One cup of mango gives 36% of the daily required amount of Vitamin A and 107 calories.
Vitamin A in 1 Cup of Mango: 36 % DV
Calories in 1 Cup of Mango: 107
• Peaches
Peach is delicious in flavour that contains many nutrients. Peaches are a rich source of calcium, phosphorus, magnesium, Vitamin C, potassium, and iron. One peach gives 10% of the person need for vitamin A per day and 59 calories.
Vitamin A in 1 Peach: 10 % DV
Calories in 1 Peach: 59
• Papaya
Papaya is a tropical fruit that contains many vitamins, minerals, enzymes, and antioxidants. One small papaya gives 29% of the daily required vitamin A value. The papaya fruit can be consumed raw, in salads or smoothies.
Vitamin A in 1 Small Papaya: 29 % DV
8. Red Bell Peppers:
Bell peppers are a very delicious vegetable, which can be consumed raw or cooked. Raw bell peppers have a crispy texture that makes it perfect for salads and dips. Cooked bell peppers are smoky, sweet in taste that can enhance the taste of many other dishes. Red bell peppers are little sweet in taste and are used to prepare pimentos and paprika. Red peppers are filled with flavour that can be eaten plain or dressed with veggie dip. They are also added to salads, scrambled eggs, and pasta dishes. They have many health benefits, as they rich in antioxidants like lycopene, Vitamin C, and Vitamin A.
9. Cod Liver Oil:
Cod liver oil supplements are consumed by many people to get vitamins and minerals. It is available in liquid and capsule form that is a rich source of Vitamin A, Vitamin D, and omega 3 fatty acids. One tablespoon of cod liver oil will help you get your Vitamin A for the day and 126 calories.
Calories in 1 Tbsp of Cod Liver Oil: 126
See More: Foods Rich In Potassium
10. Fortified Oatmeal:
Oatmeal is a staple breakfast in many parts of the world. It has many nutritional benefits and is the best source of dietary fibre. This also contains many minerals, phosphorus, potassium and iron. It also contains three types of vitamins, though two are present only in small amounts. Grains and dairy products are filled with vital vitamins like Vitamins D and A. Oatmeal contains 29% of the daily required vitamin A and 159 calories.
Vitamin A in 1 Cup of Fortified Oatmeal: 29 % DV
Calories in 1 Cup of Fortified Oatmeal: 159
11. Paprika:
Paprika is a very common spice used in Indian, South American, and Spanish cuisine. This fiery pungent red spice can be easily added to your favourite meals for health benefits. One tablespoon gives 69% of the daily Vitamin A. This also contains potassium, Vitamin C, and calcium.
Vitamin A in 1 Tbsp of Paprika: 69 % DV
12. Cantaloupe:
They have juicy flesh, sweet smell and are bright yellow-orange in colour. They are very beneficial to the body and help to cure and prevent many diseases. Cantaloupes are very low calories and fat. They contain a high amount of vitamins and nutrients. They taste delicious and can be added to fruit salad, midday snack, or after-dinner dessert. One wedge gives 120% amount of Vitamin A required for the day and 23 calories.
Vitamin A in 1 Wedge of Cantaloupe: 120 % DV
Calories in 1 Wedge of Cantaloupe: 23
13. Turnip Greens:
Adding leafy greens to your diet is an excellent way for good health. They contain low calories, high nutrients, and are simple to cook. Dark green vegetables can be consumed raw, but turnip greens should be cooking or steaming to boost their vital nutrients to get absorbed in the body.
14. Dried Apricots:
Dried fruits are a delicious snack that is filled with nutrients, antioxidants, and energy. These are a rich source of Vitamin A. One cup of dried apricot has 94% of the required Vitamin A for the day and 313 calories.
Vitamin A in 1 Cup of Dried Apricots: 94 % DV
Calories in 1 Cup of Dried Apricots: 313
15. Dried Marjoram:
Dried herbs are added to get unique flavours and get many health benefits. It is a good source of vitamin A. 100-gram can give 161% of recommended daily Vitamin A. You can add them to many meals to get 271 calories.
Vitamin A in 100 Grams of Dried Marjoram: 161 % DV
Calories in 100 Grams of Dried Marjoram: 271
See More: Iron Rich Foods
Top 5 Vitamin A Supplements:
While nature offers numerous sources of Vitamin A, there might be cases where people have an incapacity for proper absorption of the vitamin from food. Also, health issues like digestive disorders or certain medication may hamper the absorption of the nutrient. In this case, over the counter supplements for Vitamin A can come to your rescue.
1. Natures Way Vitamin A 10000 IU:
This is the top prescribed supplement for Vitamin A. These pills come in the form of soft gel capsules filled with natural cod liver oil. These pills are gluten-free, dairy-free and also free from artificial colours and flavours. They come in the potency of 10,000 IU.
2. Healthvit Vitamin A Dry Capsules:
Healthvit is another popular brand which offers Vitamin A in a dry tablet form. These tablets come in different potencies like 10,000 IU, 5000 IU. They are to be taken one to four times a day, or as prescribed by the physician. They are free of natural colours and flavours.
3. Puritans Pride Pro-vitamin A:
Puritan’s Pride Beta Carotene pills are soft gel capsules with 10,000 IU potency. They are pills with a rapid release of Vitamin A to readily convert for body usage. They are usually prescribed for adults with a dosage of one capsule per day. These capsules are extracted from carrot, rendering a rich orange colour to them.
4. Food Science Superior A :
Food Science Superior A is a highly potent Vitamin A supplement used for immunity boost, skin and eye health. Each soft gel capsule is a rich source of antioxidant to fight the body’s free radicals and prevent cell damage. They are free from artificial colours and flavours and the recommended dosage is one capsule per day.
5. Liquid Vitamin A Palmitate, 30 ml:
Liquid Vitamin A Palmitate is an extremely high concentrated liquid of Vitamin A in a water-soluble droplet form. The recommended dosage is to take one drop per day with food or water. The Liquid Vitamin A helps the quick release of Vitamin A into the bloodstream.
Side Effects Of Vitamin A Foods:
While Vitamin A is a vital nutrient for the body, overdosage can lead to severe side effects, including:
- Increased bone loss
- Nausea
- Dizziness
- Stomach Pain
- Skin Peeling
- Excessive skin stickiness
- Carotenosis, a condition where the soles and palms can turn into yellowish-orange colour
- Liver Damage
- Birth defects during pregnancy
It’s important to consult a doctor before taking supplements to prevent the risk of Vitamin A toxicity.
Tips For Consuming Vitamin A:
- Avoid consuming them in large or less quantity. This can affect your health.
- Excessive intake of Vitamin A causes birth defects, liver abnormalities, central nervous system disorders, lower bone mineral density, osteoporosis, etc
- Low level of Vitamin A can cause Night blindness, Xerophthalmia, keratomalacia, maternal mortality, reduces the ability to fight infections, measles, respiratory and diarrheal infections, decreased growth rate, slow bone development, etc
- Please take proper advice from your doctor before taking Vitamin A supplements.
- Most of the foods that we consume daily contain some amount of Vitamin A.
- Vitamin A can also be obtained from many multivitamins supplements.
We hope this article helped you understand the importance of Vitamin A in detail. Like every nutrient, Vitamin A should be consumed in recommended quantities and going over or under the dosage can lead to health complications. Feeling hungry and looking for a quick snack? Grab a crunchy carrot for your daily dosage of Vitamin A.
