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A vital nutrient Vitamin A is also a potent antioxidant that is essential for the healthy eyes. A diet high in vitamin A is helpful in protecting the eyes from inflammation, night blindness, dryness etc. Also, vitamin A is required for proper functioning and development, maintenance of skin, and healthy immune system apart from treating several other health issues. An average adult must get at least 5000IU of vitamin A every day. Fortunately, this nutrient and antioxidant is found in abundant doses among several fruits, meat, dairy products, fish,vegetables etc. So, you need to know about the foods that are rich in vitamin A and include them in your diet.
Below Is The List Of The Top 11 Foods That Are Rich In Vitamin A:
Cod Liver Oil:
Cod liver oil is a great source of vitamin A, vitamin D, and omega 3s. It is available in the form of liquid and supplements. In fact, having one tablespoon of cod liver oil can provide you more than the required content of vitamin A per day. The vitamin A content present in a tablespoon of cod liver oil is 14000 IU.
Carrots:
Carrots are great sources of vitamin A and consuming them regularly help improve eyesight. They are a great source of fiber, vitamins B, C, K, and potassium. Eating a medium carrot can meet more than the required content of vitamin A daily. The vitamin A content you can get from a medium carrot is 10191 IU.
Sweet potatoes:
Sweet potatoes contain a bunch of nutrients along with a healthy dose of vitamin A. They have a delectable taste and can exceed the vitamin A requirement you need per day. The vitamin A content you can get from a medium sweet potato is 21909 IU.
Turkey Liver:
Turkey liver contains a very high dose of vitamin A and other nutrients. A 100gm turkey liver contains high amounts of vitamin A than the required dose per day. The vitamin A content available in a 100gm turkey liver is 75333 IU.
Butternut Squash:
Butternut squash which has a yellow-orange color is a sign that it has a high dose of beta-carotene that is later converted into vitamin A by the body. It has a good dose of vitamin C, potassium, and fiber as well and can provide a great amount of vitamin A which can, in fact, exceed the daily requirement of the vitamin A. The vitamin A content available in a cup of butternut squash cubes is around 22868 IU.
Kale:
It is one such healthy green veggie that has a very good dose of vitamin A. It is a nutrient-dense vegetable that has a palatable taste and including it in the diet is one of the healthiest ways to get vitamin A. The vitamin A content available in a cup of kale is around 10302 IU.
Mustard Greens:
Either raw or cooked, mustard greens are incredible sources of vitamin A and contain a bunch of several other vital minerals and vitamins. They contain calcium, vitamin C, folate, manganese, fiber, protein, vitamin E etc. The vitamin A content available in a cup of chopped mustard greens is 5880 IU.
Cantaloupe Melon:
Cantaloupe melon is rich in vitamins and minerals and is low in fat and calories. It could be a great evening snack to munch on. A wedge of cantaloupe melon can provide lots of vitamin A than the required content per day. The vitamin A content you can get from a wedge of cantaloupe is 5986 IU.
Turnip Greens:
Turnip greens are yet other green leafy veggies that are high in nutrients. They are low in calories. Most of the dark green veggies could be eaten raw. However, turnip greens can be boiled or steamed before consumption as doing so will allow the body to absorb more nutrients. The vitamin A content available in a cup of chopped turnip greens is nearly 6373 IU.
Dried Marjoram:
Dried herbs are added while cooking to enhance the flavor of the dish. Dried marjoram is one of the healthiest sources of vitamin A among the dried herbs. The vitamin A content you can get from 100gm of dried marjoram is 8068 IU. Try including it in your diet to reap its benefits.
Dried Apricots:
Dried fruits are a great source of nutrients and can give you an instant energy boost. Dried apricots contain good doses of antioxidants and vitamin A. A cup filled with dried apricot halves can meet around 94% of your vitamin A requirement per day. The vitamin A available in a cup of dried apricot halves is 4685 IU.
