11 Foods That are Best Source of Vitamin A

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 11 best vitamin A-rich foods that you can add to your diet for a healthy lifestyle.

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.

* 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.

- Beef Liver

The liver is the best source of vitamin A and Vitamins C. They are an orthodox remedy to cure anaemia.

- 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.

* 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.

* 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.

* 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.

* 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.

- 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.

* 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.

* 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.

* 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.

* 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.

* 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.

- 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.

- 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.

- 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.

* 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.

* 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.

* 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.