Top 15 healthy foods rich in vitamin A that are good for your health.
While there are many food sources rich in vitamin A, many people don't know how to choose the healthiest foods that are most rich in vitamin A.
1. Causes that hinder the body's absorption of vitamin A.
Vitamin A is a fat-soluble vitamin with antioxidant and immune-boosting properties, meaning it helps reduce free radical damage. Unlike water-soluble vitamins, vitamin A and other fat-soluble vitamins can travel through fat and be stored within fat or organs of the body, including the liver.
According to Associate Professor Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, in addition to protecting the eyes, preventing night blindness and dry eyes, vitamin A also ensures the normal development of bones and teeth, protects mucous membranes and skin, strengthens the body's resistance, and helps fight infectious diseases.
Vitamin A deficiency can cause dry eyes, dry cornea, corneal softening; lead to degeneration and keratinization of epithelial cells, reduce the body's protective functions; and decrease immunity...
According to nutrition experts, because vitamin A is a fat-soluble vitamin, a diet lacking in fat will reduce its absorption. A deficiency in protein or zinc can also lead to vitamin A deficiency, as these play a role in the metabolism and transport of vitamin A.
In the body, active vitamin A exists in the form of retinol, bound to fatty acids. Beta-carotene, the type found primarily in plants, first needs to be converted into active vitamin A for the body to use. This takes place in the lining of the intestines and the liver.
Often, the vitamin A in plant-based foods is not converted into active vitamin A, especially in people with poor gut health where conversion is difficult. This is why treating gut problems such as inflammatory bowel disease or irritable bowel syndrome is important, as these digestive issues can hinder the proper absorption of vitamin A-rich foods.
2. Ways to supplement vitamin A through diet
How can the body effectively obtain vitamin A through diet? The best way is to eat healthy, whole foods of both plant and animal origin to provide the two different forms of vitamin A.
The two main forms of vitamin A obtained from food are beta-carotene (found in some plant-based foods, especially those that are orange, red, and yellow) and active vitamin A, also known as retinol (found in some animal-based foods such as eggs and liver).
The best plant-based sources of vitamin A are primarily orange, yellow, or red fruits and vegetables.
Regarding animal-based foods rich in vitamin A, those with high fat content (such as eggs, butter, liver, or whole milk) are more likely to provide vitamin A because it is a fat-soluble vitamin. Of these, liver is the food with the highest vitamin A content.
3. List of foods richest in vitamin A
Beef liver
85g of cooked beef liver contains 17,800 mcg of vitamin A (1977% DV - daily value) and 128 calories.
Sweet potato
One boiled sweet potato, peeled (approximately 151g), contains 1,190 mcg of vitamin A (132% DV) and 115 calories.
Pumpkin
One cup (205g) of cooked pumpkin (unsalted) contains 1,140 mcg of vitamin A (126% DV) and 82 calories.
Spinach
One cup (180g) of cooked spinach without salt contains 943 mcg of vitamin A (105% DV) and 41 calories.
Tuna
Approximately 85g of cooked bluefin tuna contains 643 mcg (71% DV) and 156 calories.
Carrot
One raw carrot (61g) contains 509 mcg of vitamin A (56% DV) and 25 calories.
Watermelon
One cup (160g) of fresh cantaloupe contains 270 mcg (30% DV) and 54 calories.
Mackerel
Approximately 190g of canned mackerel contains 247 mcg of vitamin A (27% DV) and 296 calories.
Kale
One cup (118g) of cooked kale without salt contains 172 mcg of vitamin A (19% DV) and 42 calories.
Lettuce
One cup (36g) of chopped leafy green lettuce contains 133 mcg (15% DV) and 5 calories.
Broccoli
Approximately 180g of boiled, drained broccoli without salt contains 139 mcg of vitamin A (15% DV) and 63 calories.
Papaya
One cup (230g) of mashed raw papaya contains 108 mcg (12% DV) and 99 calories.
Egg
Two whole eggs (122g) contain 98 mcg (11% DV) and 182 calories.
Whole milk
One cup (244g) of whole milk (3.25% milk fat) contains 112 mcg (12% DV) and 149 calories.
Goat cheese
Approximately 28g of soft goat cheese contains 82 mcg of vitamin A (9% DV) and 75 calories.
Nutrition experts recommend incorporating foods rich in vitamin A into your daily diet as the safest and most effective way to supplement vitamin A. Once you've adopted a balanced diet and increased your intake of vitamin A-rich foods, you shouldn't take vitamin A supplements without a doctor's prescription, as this can lead to toxicity and other health problems.
