12 Vitamin A-Rich Foods to Add to Your Diet: A Clear Vision to Health: Animal products like meat, fish, dairy, and eggs are good sources of vitamin A. Many fruits and vegetables are also rich in provitamin A and can help you meet your needs.
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12 Vitamin A-Rich Foods to Add to Your Diet: A Clear Vision to Health
Foods high in vitamin A
Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese, and butter.
Here are some of the best sources of vitamin A1.
1. Beef liver, cooked
2. Lamb liver, cooked
3. Liver sausage (liverwurst)
4. Cod liver oil
5. King mackerel, cooked
6. Salmon, cooked
7. Bluefin tuna, cooked
8. Goose live pate, canned
9. Goat cheese
10. Butter
11. Limburger cheese
12. Cheddar cheese
13. Camembert cheese
14. Roquefort cheese
15. Eggs
16. Trout, cooked
17. Clams, canned
18. Cream cheese
19. Oysters, canned
20. Whole milk
Fruits high in vitamin A
Provitamin A is generally more abundant in vegetables than fruits.
However, a few types of fruit provide good amounts, as shown below.
1. Mango
2. Cantaloupe
3. Grapefruit
4. Watermelon
5. Papaya
6. Apricot
7. Tangerine
8. Nectarine
9. Guava
10. Passion fruit
Vegetables high in vitamin A
Your body can produce vitamin A from carotenoids found in plants. These carotenoids include beta-carotene and alpha-carotene, which are collectively known as provitamin A.
However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated.
1. Sweet potato, baked
2. Butternut squash, baked
3. Kale, cooked
4. Collard greens, cooked
5. Turnip greens, cooked
6. Carrots, cooked
7. Sweet red pepper, raw
8. Swiss chard, cooked
9. Spinach, cooked
10. Romaine lettuce, raw
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