Vitamin A is essential for maintaining good vision, immune function, and skin health. It can be found in a variety of foods, both plant-based and animal-derived. Here’s a comprehensive list of foods rich in vitamin A.
Animal Sources
Liver
- Beef liver: One of the richest sources of vitamin A, providing over 600% of the daily value in a single serving.
- Chicken liver: Also high in vitamin A, with a significant amount per serving.
Fish
- Cod liver oil: An excellent source of vitamin A, often used as a supplement.
- Salmon: Contains a healthy amount of vitamin A, particularly when prepared with the skin.
Dairy Products
- Whole milk: Provides a moderate amount of vitamin A.
- Cheddar cheese: Contains vitamin A, though in smaller amounts compared to liver and fish.
Eggs
- Egg yolks: A good source of vitamin A, particularly in the form of retinol.
Plant Sources
Orange and Yellow Vegetables
- Carrots: Rich in beta-carotene, which the body converts into vitamin A.
- Sweet potatoes: High in beta-carotene, providing a substantial amount of vitamin A.
Leafy Greens
- Spinach: Contains a significant amount of beta-carotene.
- Kale: Another leafy green high in beta-carotene.
Other Vegetables
- Butternut squash: Provides a good dose of beta-carotene.
- Pumpkin: High in beta-carotene, making it an excellent source of vitamin A.
Fruits
- Mangoes: Rich in beta-carotene and other vitamins.
- Cantaloupe: Contains a notable amount of beta-carotene.
Fortified Foods
- Fortified cereals: Often enriched with vitamin A.
- Fortified orange juice: Some varieties are fortified with vitamin A.
Each of these foods contributes to maintaining optimal vitamin A levels and supports overall health.