For good eyesight, strong immunity, and normal cell activity, vitamin A is a must-have vitamin. Vitamin A is most commonly found in animal products in the form of preformed retinol and in plant meals in the form of provitamin A, also known as beta-carotene. Take a look at this comprehensive list of 10 vitamin A-rich foods that includes both the active and inactive forms of this essential vitamin.
10 Foods That Are High in Vitamin A
Vitamin A is vital for vision, immunity, and cell function. The two primary types are preformed vitamin A (retinol) in animal products and provitamin A (beta-carotene) in plant sources. This detailed list of ten vitamin A-rich foods include both forms of this essential mineral.
1. Potatoes that are sweet.
One of the greatest places to get beta-carotene is in sweet potatoes. In just one medium roasted sweet potato, you can receive more than 400% of your daily vitamin A needs met by this vivid orange veggie, which is also high in antioxidants. Sweet potatoes are an excellent source of vitamin A, potassium, vitamin C, and fibre. Soups and stews, baked, or mashed, are just a few ways to enjoy these versatile potatoes.
2. Onions.
Because of its high beta-carotene concentration, carrots have gained a lot of fame. About 184% of the daily value (DV) for vitamin A is provided by one cup of chopped raw carrots. Aside from being good for your eyes, carrots are full of fibre, antioxidants, and vitamin K. Raw, roasted, or cooked, they add a variety of flavours to salads and soups.
3. Arugula.
When cooked, one cup of spinach provides around 105% of the daily value (DV) for vitamin A, making it a very vitamin A-rich leafy green vegetable. Folate, iron, vitamin C, and vitamin K are all abundant in spinach. Bone health and immunological function are among the many areas supported by its nutritional composition, which promotes general health. Toss spinach into salads, smoothies, or even cooked meals for a healthy twist.
4. Cruciferous plants.
A leafy green that is rich in nutrients and beta-carotene is kale. You can get about 98% of your daily vitamin A intake with just one cup of cooked kale. Kale is rich in vitamin A, vitamin C, vitamin K, antioxidants, and calcium, among other nutrients. Smoothies, salads, and side dishes are just a few ways to enjoy kale.
5.Scrambled Butternut Squash.
When cooked, one cup of butternut squash provides over 457% of the daily value (DV) for vitamin A, making it an excellent source of beta-carotene. This vegetable, which has orange flesh, is rich in fibre, potassium, and vitamins C and E. The natural sweetness of it makes it a wonderful complement to roasted vegetable dishes, soups, and stews.
6. Tangerines.
With 54% of the daily value for vitamin A provided by just one cup of sliced mango, mangoes are an excellent source of beta-carotene. Vitamins C and E, fibre, and antioxidants are all abundant in mangoes. Fresh, blended, or mixed into a fruit salad, they’re delicious any way you slice them.
7. Peppers, red.
A number of antioxidants, including beta-carotene, are abundant in red bell peppers. There are around 75% of the daily values for vitamin A in just one medium red bell pepper. Additionally, they contain a lot of vitamin C, which is good for your skin and immune system. Salads, stir-fries, and crunchy snacks are just a few ways to enjoy red bell peppers.
8. Eggs.
Preformed vitamin A, also known as retinol, is abundant in eggs; in fact, only one big egg supplies around 10% of the daily value. On top of that, they have a tonne of healthy fats, vitamins B12 and D, and protein. Boiling, scrambling, or poaching are just a few methods to cook eggs.
9.Liver .
There are few foods that are as high in preformed vitamin A as liver, and beef liver in particular. The amount of vitamin A found in just three ounces of beef liver is more than 700% of the daily value. Among its many minerals are iron and vitamin B12. The high vitamin A concentration of liver makes it a food that should be eaten in moderation.
10. Cucumber.
Cantaloupe is a fruit that is rich in beta-carotene and moisturising. The vitamin A content of one cup of cantaloupe is around 30% of the daily value. Its high water content keeps you hydrated, and it also has vitamins C and K. Smoothies, fruit salads, and fresh cantaloupe are some of the many ways to eat this versatile fruit.
Tips:
A diet rich in vitamin A can improve health. This vital vitamin is abundant in sweet potatoes, carrots, spinach, kale, butternut squash, mangoes, red bell peppers, eggs, liver, and melons.
\These animal or plant-based foods can meet your vitamin A needs, improving vision and immunity. Including a variety of these foods in your diet can boost vitamin A intake and provide extra nutrients.
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