Do you think you are getting enough vitamin A from the food that you eat? Of course, you might be asking first whether it is really that essential. Most people associate vitamin A foods with helping you with having good eyesight. But that is not the only thing that it helps with.
The National Institutes of Health says that vitamin A is actually found in many types of food, particularly those that have fats in them, as vitamin A is a fat-soluble vitamin. Aside from having good vision, this vitamin will also help keep your immune system and vital organs like your lungs, heart, and kidney from malfunctioning.
So this just confirms that vitamin A is essential for your health. So the question is, just how much vitamin A do you need to consume every day? The recommended amount will depend on how old you are and some other factors. For example, adult men should be getting around 900 micrograms per day, but adult women will only need about 700 micrograms. Those who are breastfeeding have higher needs, at around 100 micrograms for the daily amount.
While vitamin A deficiency is rare in developed countries, you might still want to watch out for symptoms to make sure that you will not suffer from it. Some of the things to watch out for include dry skin, night blindness, breakouts, and difficulty in conceiving. These may also be symptoms for other conditions if you
There are actually two types of vitamin A that you can get. One is from meat and dairy, and it is called preformed vitamin A. The other type is what is called provitamin A, and you can find this in plant-based products like fruits and vegetables. Some consumers resort to taking supplements instead, but it is very easy to incorporate them into your diet once you know the best foods for vitamin A.
We need to understand that our bodies cannot actually produce vitamin A on their own. Hence the need to take supplements or adding them to your daily meal. But you must also be careful not to consume more than the recommended daily intake. That’s because overconsumption of vitamin A is also dangerous. You may experience headaches, nausea, and even fall into a coma if you have too much.
We have listed these easy-to-find foods that can easily be added to your daily diet to help ensure that you will have consumed enough vitamin A for the day.
Table of Contents
Best Foods For Vitamin A
- Butternut Squash
- Red Bell Pepper
- Sweet Potato
- Beef liver
- Goat Cheese
- King Mackerel
- Hard-boiled Eggs
- Cod Liver Oil
- Tomato Juice
When it comes to foods rich in vitamin A, most people would think that carrots would rank very high on the list. And that is true because just one-half cup of some raw carrots, and you will have already consumed at least 50% of the needed daily value. Carrots are abundant in beta-carotene, which our bodies turn into vitamin A.
But they also contain other vitamins and minerals like biotin and potassium. Eating carrots can help you in many ways. It is very good for those who are trying to lose weight, as it is low in calories. It can also help lower your blood cholesterol and even lower your risk of getting cancer.
What’s great about carrots is that they can be eaten raw or cooked. If you are pressed for time, you can just cut them up into sticks, along with a store-bought dip. If you have a bit more time to spare, this Garlic Parmesan Roasted Carrots recipe takes less than half an hour to prepare and would be the perfect side dish for your mains.
The spinach may look simple but it is packed full of nutrients. If you consistently eat spinach as part of your diet, you can reap the many benefits it offers. Among these are better eyesight and immune system.
The high vitamin A content in spinach also helps our bodies fight different viruses and bacteria. It also helps keep your heart healthy due to its vitamin C content.
Spinach is a very versatile ingredient. You can enjoy them in salads, dips, and on their own. Adding them to smoothies will also make your drink much healthier.
The butternut squash has been around for thousands of years. It has a mild, somewhat nutty taste. What’s funny is that technically, it is considered a fruit but we cook it as if it was a vegetable. It would be perfect for a winter soup to warm you during the cold days. You can also roast it or even add it to your bread and pies.
It has very high levels of vitamin A, with one serving already giving you more than 100% of the daily value you need to consume. It also has fiber, which can help if you are experiencing indigestion.
Red bell peppers
Did you know that half a cup of raw bell pepper and you will already have taken almost 50% of our recommended daily allowance for vitamin A? But aside from that, that same amount will also give you more than 100% of the vitamin C that you will need.
Among the many benefits of red bell peppers include anemia prevention, as it is a good source of folate and vitamin B6. If you are looking to lose weight, they can also help increase your metabolism. If your family has a history of cancer, the antioxidants in bell pepper, especially lycopene, can help prevent certain types of cancer like prostate and lung.
Broccoli is a type of cruciferous vegetable which includes others like cauliflower and cabbage. It is not only rich in vitamin A but also other nutrients like folic acid, vitamin E and C, and potassium and iron.
If you always eat broccoli, you are lessening your chances of contracting heart disease as a study has shown that adding steamed broccoli to your regular menu can help lower your body’s cholesterol level. It also keeps your bones strong due to its vitamin K content.
But you don’t need to stick to steamed broccoli as even when you cook it in other ways, you can still enjoy many health benefits. Add it to your soups and casseroles or you can try different cooking techniques too. Why not try this Sous Vide Broccoli with Bacon and Blue Cheese Mornay. It’s the perfect meal to make during the weekends. Enjoy it with some steak and wine for an indulgent meal.
A six-ounce fillet of tuna will already give you more than 100% of your daily vitamin A need. As much as canned tuna is cheaper and more convenient, it would still be better to stick to the fresh variety as tuna does not really take too long to cook. This Lemon Pepper Grilled Tuna only requires less than five ingredients and just six to eight minutes to cook. The key is to marinade your fillet ahead of time so that the flavor would really stick to the meat.
Aside from vitamin A, tuna is also very high in omega-3 fatty acids which can offer various benefits, including lowering your cholesterol levels and preventing vision problems. Its anti-inflammatory properties can even help lower your risk for cancer. If you want to get to a healthier weight, you should always include tuna in your grocery list as it is lean meat but has low-calorie content.
Touted as a healthier alternative to potato, sweet potatoes offer many benefits that help you become healthy and strong. With a cup of baked sweet potato, you will get 122% of the daily intake needed. Not only that, the same amount also has around 65% of your daily vitamin C need.
Because it is packed with fiber, it is very good for your digestive system, allowing you to have a better bowel movement and even lowering your risk for colon cancer. If you find yourself getting stressed lately, sweet potatoes may help with your stress and even anxiety.
Vitamin A is not just found in vegetables, but fruits as well. A wedge of cantaloupe will already give you 19% of your daily intake. They can actually have as much beta-carotene content as carrots, and even more than other fruits like apricots, peaches, and tangerines. With its high water content, it can also help hydrate you on hot days.
While it can be eaten on its own, there are still many ways you can enjoy cantaloupe. You can add it to salads. You can also turn it into a smoothie, or even sorbet. For something a little more unique, try roasting it to make it even sweeter.
It’s important that you only buy your fruits from reliable sources, such as these websites for fresh fruits. Cantaloupes can have bugs in them due to their texture, so make sure that yrs is free from these bugs which may cause you to get sick.
It may be an acquired taste for some, but beef liver should always be on your menu if you are targeting the best foods for vitamin A. Did you know that just one slice of beef liver already gives you more than 700. of the needed daily value? If you are not a fan of beef liver, you can try other animals like lamb or even liver sausage.
It’s also very easy to prepare. If you don’t like that strong livery and bitter taste, you can soak it first in milk. Because it is already very flavorful, you don’t need so many ingredients to add to it. Many enjoy their beef liver with some sauteed onions. Be sure to not overcook it though, it only needs a few minutes on each side to cook perfectly.
Aside from tuna, salmon is another good source of vitamin A, giving you 25% of the daily value needed for every half fillet. And like tuna, it is also a good source of Omega-3 fatty acids.
A versatile ingredient, you can add it to salads, soups, or bake some for the perfect date night at home. Don’t forget to pair your salmon with some wine to make the meal even more special.
Looking for something new to spread on your toast or bagel in the morning? Why. not try goat cheese? Aside from its vitamin A contact, it is also a good source of protein and can improve your digestion.
If you are getting tired of eating tuna and salmon, the good news is that there are other types of fish that make for great sources of vitamin A, including King Mackerel. Half a fillet will even get you more of the needed serving than salmon.
Now because this fish can be on the oily side, you can smoke it or grill it for tastier results. Because it might be too cold to use an outdoor grill these days, you can try this Islamorada-Style King Mackerel recipe that uses a broiler instead.
Start your day right with a breakfast of hard-boiled eggs, with one large egg giving you 8% of the daily needed value. That may seem like a low amount, but there are still many other benefits you can get. Eggs can help increase your body’s good cholesterol and even reduce your risk for heart disease.
If you need something to pair with your snacks, go for a tomato juice, which can give you about 5% of the daily value for every serving.