Half a cup of raw carrots contains more than 450 mcg of vitamin A. This is one of the reasons carrots are considered good for your eyes. All forms of yellow squash include some vitamin A, but squash comes first when it comes to this nutrient. Vitamin A1, also known as retinol, is only found in animal foods, such as oily fish, liver, cheese and butter.
A large hard-boiled egg (50 g) contains 75 mcg of retinol, or 8% of the recommended daily allowance (1). Provitamin A is generally more abundant in vegetables than in fruits. However, some types of fruit provide good quantities, as shown below. Half a grapefruit (154 g) contains 89 mcg of RAE, or 10% of the DV (3.A mandarin (109 g) contains 37 mcg of RAE, or 4% of the DV (4.A nectarine (140 g) contains 29 mcg of RAE, or 3% of the DV (4.) Two guavas (110 g) contain 34 mcg of RAE or 4% of the DV (4.At 3 ounces (oz) A serving of fried beef liver contains 6,582 micrograms (mcg) of vitamin A, equivalent to 731% of the daily value (DV).
A whole sweet potato, cooked with its skin, provides 1,403 mcg of vitamin A, which is 156% of the recommended daily intake. Beans are an excellent source of plant-based protein and are also high in fiber. Each cup of boiled black peas contains 66 mcg of vitamin A and 7% of the daily value. Like other green leafy vegetables, spinach contains a large amount of nutrients. Each half cup of boiled spinach provides 573 mcg of vitamin A, which is 64% of daily value.
Some research indicates that spinach may lower blood pressure and improve heart health. Sauteed spinach is a tasty side dish, and spinach also works well in pasta dishes and soups. This serving only contains about 19 calories and is rich in vitamin C, vitamin B6 and folic acid. Ten halves of dried apricot contain 63 mcg of vitamin A, which is 7% of the daily value.
Dried fruits are also high in fiber and antioxidants. The general rule of thumb with vitamin A-rich foods is to think about colors. The brighter the vegetables or fruits are, the more likely they are to be loaded with vitamin A. Asparagus, okra and celery are considered good sources of vitamin A, providing less than 1000 IU per serving.
It is also an example of why it is so important to cure intestinal problems such as leaky gut syndrome, inflammatory bowel disease or irritable bowel syndrome, as these types of digestive problems can block the body's ability to make good use of healthy foods rich in vitamin A. This must be achieved through a varied diet with a variety of vegetables rich in vitamin A, as well as protein sources of the vitamin. Fortunately, foods rich in vitamin A are often easy to obtain and most are an excellent addition to a healthy diet. You can get vitamin A supplements, but it's easier for the body to access foods that contain this vitamin, while accumulating other important nutrients. This is one of the reasons why it is recommended to consume a varied diet that includes some animal sources of active vitamin A, as they are easier for the body to use.
Half a cup of broccoli contains only 15 calories and is also an excellent source of vitamin C and vitamin K. Green leafy vegetables combined with other green, orange and red vegetables provide natural sources of the vitamin. Therefore, people who follow a vegetarian or vegan diet should take supplements or make sure they eat plenty of the fruits and vegetables mentioned above. However, as mentioned before, some people have a genetic mutation that makes the conversion of provitamin A to vitamin A much less efficient (24, 2).
Because vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when ingested with fat. The recommended daily amount of vitamin A is 900 micrograms a day for adult men and 700 micrograms a day for adult women. Vitamin A is a fat-soluble vitamin that has antioxidant properties that improve the immune system, meaning it helps reduce damage caused by free radicals (or oxidative stress). Depending on your genetics, the following vegetables may provide considerably less vitamin A of what was indicated.
