Vitamin A is crucial for overall health and well-being. Because the human body can not force it, people must acquire this vitamin from their diet. However, there are 10 of the best sources of vitamin A and the recommended daily intake.
Top 10 Vitamin A Rich Foods
1. Beef liver
Aminal livers are among the best sources of vitamin A. This is because, like humans, animals stock vitamin A in the liver. However, the daily value permits people to easily compare the nutrient contents of various foods. It is a percentage based on the suggested daily intakes of key nutrients from the Food and Drug Administration. As organ meat, the liver is big in protein. Also, it may contain many other nutrients, including:-
- Vitamin B2
- Vitamin B12
2. Cod liver oil
Fish livers are also a better source of executed vitamin A, with 1 tablespoon of cod liver oil providing 4080 mcg. Similarly, this and other fish oils are among the better sources of omega-3 fatty acids, which support fight inflammation and protect the heart. However, some study suggests that they may cure or prevent depression. Cod liver oil is also a better source of vitamin D, with 1 tablespoon holding 170 percent of the DV.
3. Sweet potato
One overall sweet potato, baked in its skin, supplies 1403 mcg of vitamin A, which is 156 percent of the DV. However, the vitamin A near in this root vegetable is in the form of beta carotene. Some study suggests that this compound may support protect against age-related macular degeneration (AMD). Some survey also suggests that that beta carotene may support protect against cancers, like prostate cancer, but the outcomes are mixed.
However, sweet potatoes are also:-
- Low in calories
- A source of vitamin B6, vitamin C, and potassium
- High in fiber
- Have a little glycemic index, supporting to control blood sugar levels
However, these are rich in carotene. Half a cup of raw carrots holds 459 mcg of vitamin A and 51 percent of the DV. A large carrot holds around 29 calories. This builds for light and healthful snacks, especially when taken with hummus or guacamole. These are also rich in dietary fiber, which can support constipation and promote good gut health.
5. Black-eyed peas
Beans are a better source of plant-based protein, and they are also wealthy in fiber. Each cup of boiled black-eyed peas holds 66 mcg of vitamin A and 7 percent of the DV. Black-eyed peas are a better source of iron. Some studies help the role of various types of beans in promoting heart health. For example, some research has connected eating beans with a lower risk of heart disease and high blood pressure.
Each half-cup of boiled spinach supplies 573 mcg of vitamin A which is 64 percent of the DV. However, this helping also supplies 17 percent of the DV for iron and 19 percent of the DV for magnesium. However, it plays a vital role in over 300 processes in the body. Some surveys indicate that spinach can lower blood pressure and increase heart health.
However, it is another useful source of vitamin A with a half-cup supplying 60 mcg, which is 7 percent of a person’s DV. Half a cup of broccoli holds just 15 calories and is also a better source of vitamin C and vitamin K. Vitamin K is crucial for bone metabolism and blood clotting, while vitamin C enhances immune function and has antioxidant and anti-inflammatory properties.
Eating cruciferous vegetables, like broccoli, may decrease a person’s risk of building cancer, due to the presence of a substance known as sulforaphane.
8. Sweet red pepper
A half-cup of raw sweet red bell pepper supplies 117 mcg of vitamin A which is 13 percent of the DV. This helping only holds around 19 calories and is rich in vitamin C, vitamin B6, and folate. Bell peppers are a better source of antioxidants like capsanthin. However, they also hold quercetin, which has anti-inflammatory and antihistamine properties.
An overall, raw mango holds 112 mcg of vitamin A or 12 percent of the DV. Mangoes are wealthy in antioxidants and dietary fiber, which can contribute to good gut function and support the control of blood sugar. However, this fruit is delicious on its own, but its efforts equally well in a tropical fruit salad or mango salsa.
A half-cup of this summer melon supplies 135 mcg of vitamin A which is 15 percent of the DV. Cantaloupe is a better source of the antioxidant vitamin C, which improves immune function and protects against several diseases. Eat firm cantaloupe on its own, with others, or in a smoothie.