What is Vitamin A?
Vitamin A is a fat-soluble vitamin essential for various bodily functions. It plays a critical role in maintaining healthy vision, supporting the immune system, promoting growth and development, and ensuring the proper functioning of the heart, lungs, kidneys, and other organs.
Benefits of Vitamin A
Vision Health: Crucial for good eyesight, helping form rhodopsin, a pigment in the retina that allows the eye to see in low-light conditions.
Immune System Support: Strengthens the immune system by supporting the production and function of white blood cells, which fight off infections.
Skin Health: Promotes healthy skin by aiding in the production of new skin cells and reducing the risk of skin infections.
Cell Growth: Essential for cellular growth and differentiation, playing a key role in the normal formation and maintenance of the heart, lungs, and kidneys.
Foods High in Vitamin A
Here are some foods rich in Vitamin A along with their approximate Vitamin A content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for vitamin A is approximately 0.9 mg for men and 0.7 mg for women.
Top Sources of Vitamin A for Carnivores
Beef Liver
Vitamin A content: 9.442 mg per 100g
% of Daily Need: 1049% for men, 1349% for women
Beef liver is one of the richest sources of vitamin A.
Lamb Liver
Vitamin A content: 7.500 mg per 100g
% of Daily Need: 833% for men, 1071% for women
Lamb liver provides a substantial amount of vitamin A, similar to beef liver.
Cod Liver Oil
Vitamin A content: 3.000 mg per 100g
% of Daily Need: 333% for men, 429% for women
Cod liver oil is not only high in vitamin A but also rich in omega-3 fatty acids.
Cheddar Cheese
Vitamin A content: 0.265 mg per 100g
% of Daily Need: 29% for men, 38% for women
Cheddar cheese is a dairy source that offers a good amount of vitamin A along with calcium and protein.
Egg Yolks
Vitamin A content: 0.140 mg per 100g
% of Daily Need: 16% for men, 20% for women
Egg yolks provide a moderate amount of vitamin A and are easy to incorporate into various dishes.
Top Sources of Vitamin A for Vegans
Carrots
Vitamin A content: 0.835 mg per 100g
% of Daily Need: 93% for men, 119% for women
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A.
Sweet Potatoes
Vitamin A content: 0.709 mg per 100g
% of Daily Need: 79% for men, 101% for women
Rich in beta-carotene, sweet potatoes are a staple in many vegan diets.
Kale
Vitamin A content: 0.681 mg per 100g
% of Daily Need: 76% for men, 97% for women
Kale is a nutrient-dense leafy green that provides a high amount of vitamin A.
Spinach
Vitamin A content: 0.469 mg per 100g
% of Daily Need: 52% for men, 67% for women
Spinach is packed with beta-carotene and other essential nutrients.
Red Bell Peppers
Vitamin A content: 0.157 mg per 100g
% of Daily Need: 17% for men, 22% for women
Red bell peppers are rich in beta-carotene and vitamin C, making them a great addition to a vegan diet.