What Food to Eat for a High Vitamin A
By Ashmal Shah
14 July 2023
Vitamin A is an essential nutrient that plays a vital role in many bodily functions, including vision, immunity, and reproduction. It is a fat-soluble vitamin, which means that it is stored in the body's fat tissues.
There are two main types of vitamin A: preformed vitamin A and provitamin A. Preformed vitamin A is found in animal products, such as liver, fish, and eggs. Provitamin A is found in plant foods, such as carrots, sweet potatoes, and spinach.
Here are some of the best foods to eat for a high vitamin A:
Beef liver:
Beef liver is one of the richest sources of vitamin A. A 3.5-ounce serving of cooked beef liver contains about 2,500 micrograms (mcg) of vitamin A, which is more than 500% of the Daily Value (DV).
Salmon:
Salmon is a good source of both preformed vitamin A and omega-3 fatty acids. A 3-ounce serving of cooked salmon contains about 1,300 mcg of vitamin A, or about 325% of the DV.
Carrots:
Carrots are a good source of provitamin A. A cup of cooked carrots contains about 1,000 mcg of vitamin A, or about 250% of the DV.
Sweet potatoes:
Sweet potatoes are another good source of provitamin A. A medium-sized sweet potato contains about 750 mcg of vitamin A, or about 187% of the DV.
Spinach:
Spinach is a good source of both preformed vitamin A and provitamin A. A cup of cooked spinach contains about 400 mcg of vitamin A, or about 100% of the DV.
Mango:
Mangoes are a good source of provitamin A. A medium-sized mango contains about 450 mcg of vitamin A, or about 113% of the DV.
Apricots:
Apricots are a good source of provitamin A. A cup of cooked apricots contains about 375 mcg of vitamin A, or about 94% of the DV.
Cantaloupe:
Cantaloupe is a good source of provitamin A. A cup of cantaloupe contains about 250 mcg of vitamin A, or about 62% of the DV.
Conclusion:
It is important to note that the amount of vitamin A in food can vary depending on the variety, ripeness, and cooking method. For example, cooked carrots contain more vitamin A than raw carrots.
If you are concerned about getting enough vitamin A in your diet, you can talk to your doctor or a registered dietitian. They can help you create a meal plan that meets your individual needs.
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