A list of healthy foods rich in Vitamin A
Nowadays many people are deficient in Vitamin A, especially Vegans, and those on a plant-based diet. The true form of Vitamin A is called Retinol. This is fat-soluble Vitamin and can only be found in animal products such as fish or eggs. A deficiency of vitamin A can lead to a great range of illnesses such as dry eyes, blurry vision at night, flaky skin, cystic acne, sinus and lung infections, sleep apnea and many more. The body needs Vitamin A to keep the eyes strong and healthy, especially with age. It is also needed for maintaining healthy skin, lungs and immunity.
In this article, we will share with you a list of the best foods rich In Vitamin A from both animal and plant-based sources. Animal-Based Foods (Retinol)
1. Beef Liver: Liver is the number one source of Vitamin A in its active form (retinol). This is one of the most nutrient-dense organ meats available. It supports the health of the eyes and reduces the risk of Alzheimer’s disease, arthritis and many more. 100g of liver provides 1,049% of the recommended daily value of Vitamin A.
2. Cod Liver Oil: Cod liver oil should only be purchased if it is extra virgin and has not been heating treated. We recommend Icelandic for the best possible health benefits. 1 teaspoon of this provides 150% of your daily value of Vitamin A. It also contains Vitamin D which boosts mood and aids in weight loss.
3. Eggs: Retinol can also be found in eggs, especially within the yolk. 1 large egg provides 17 per cent of your daily value of Vitamin A. Eggs are also excellent sources of protein, natural fat, B6, B12, zinc, iron and copper.
4. Butter: Natural grass-fed butter is one of the healthiest foods that you can consume. Look for a brand that has not been blended with vegetable oils or margarine. 1 tablespoon contains 11% of your daily value of Vitamin A. It also contains vitamin D, E, K2.
5. King Mackerel: This delicious fish provides 28% of your daily value of Vitamin A in the active form of retinol. It is also a rich source of Omega 3 fatty acids which lower inflammation throughout the entire body. Eating fish is a great way to reduce eye strain and headaches.
6. Cheddar Cheese: Again, look for a good quality cheese from grass-fed cows. 1 slice of cheddar provides 10% of your daily value of Vitamin A. Some people have an intolerance to dairy if this Is the case stick to the fish and meat-based products already mentioned. Plant-Based Foods (Beta Carotene) There are also plant-based foods which contain a different version of Vitamin A. This is called Beta Carotene and is, in fact, a ‘Provitamin A’. This is not the active form of vitamin A. The body has to convert this into the active form known as retinol. Unfortunately, only 3-6 % of the intake of Beta Carotene is converted into the active form. However, these plant-based foods also have other health benefits. Let’s take a look at some of these.
7. Mango: 1 medium-sized mango contains 20% of the daily value of Provitamin A (beta carotene). This is one of the most popular fruits in the world which helps to hydrate the body and supply Vitamin C for the immune system.
8. Cooked Kale: Kale is one of the most nutrient-dense superfoods on the planet. This leafy green cruciferous vegetable protects the DNA for mutations and damage. It also contains antioxidants and 1 cup supplies 98% of your daily value of Provitamin A.
9. Winter Squash Squash vegetables are excellent for balancing hormones and supplying Vitamin B2, B3, Folate, Vitamin K, potassium and magnesium. 1 cup of cooked squash or pumpkin contains 62% of your daily value of Provitamin A.
10. Collard Greens 1 cup of cooked collards contains 80% of your daily value of Provitamin A. These are one Of the healthiest leafy green vegetables which have been shown to reduce the risk of cancer and heart disease by detoxifying the body.
11. Carrot Carrots have been used for many years for those on a plant-based diet to boost health. Some people use these to fight cancer in the form of juice. 1 medium carrot contains 44% of the daily value of Provitamin A, along with a host of other important nutrients.
12. Sweet potatoes These delicious potatoes are a commonly eaten carbohydrate for those on a plant-based diet. 1 cup of cooked sweet potato contains 204% of your daily value of Provitamin A.
As you can see, there are many foods that you can eat to boost your intake of Vitamin A. Be sure to eat a mixture of the different foods seen in today’s article. If you still suffer from a deficiency in Vitamin A, then it is likely you have a digestive problem such as low stomach acid or a weak gallbladder. To strengthen the stomach, simply drink 2 teaspoons of apple cider vinegar in a glass of water with each meal. This will allow your body to absorb Vitamin A along with many other nutrients as your foods break down in the body. If you have a weak gallbladder or have had it removed, you will need to take bile supplements each day so that your body can digest fatty foods. Remember that the active form of this Vitamin only comes from fat-soluble sources. If you are a Vegan or living on a plant-based diet, you may need to consume fortified foods to boost your intake.