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Vitamin A in foods, what are the best source of vitamin A?

How can you get sufficient amounts of vitamin A from foods?

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Vitamin A is a fat-soluble vitamin as vitamin D and vitamin K, this vitamin is very essential for the human body.

Vitamin A is helpful when it comes to anti-aging skin and for healthy smooth ski hair growth, and other many important benefits.
For the sake of it, you should eat foods high in vitamin A, to provide your body with enough amount of vitamin A.

There are plenty of foods with vitamin A such as fruits, vegetables, and meat.

Vitamin A in foods ( source of vitamin A )

It is worth to notice before we dive in foods high in vitamin A that there is tow kind of vitamin A in foods.

The first type is preformed vitamin A found in animal products such as meat, fish poultry, and dairy products.

The second type is called provitamin A, the most common form of this type is called pro-vitamin A beta-carotene.
This kind is found in vegetarian foods such as vegetables and fruits.

Let's check out the best sources of vitamin A:

1.Beef liver

100 grams of the beef liver contains 9,422 Mcg.

Beef liver contains a very high percentage of vitamin A or retinol
in addition, it is a healthy food rich in minerals and vitamins. 
It considered one of the best foods high in vitamin A.

2.Cod liver oil

1OO grams of the cod liver oil contains 30,000 mcg.

Cod liver oil is a rich food with vitamin A also vitamin D.
These two vitamins are very useful and effective for bone and immune system.

Vitamin A has an essential role in maintaining healthy smooth skin.

3.Lamb's liver

100 grams of the lamb liver contains 7,471mcg

Lamb's liver is considered one of the best sources of vitamin A.
It contains a high nutritional value such as vitamin E, vitamin B also minerals like zinc, and iron.

4.Salamon

1OO grams of salmon contains 149 mcg.

 Salamon also contains calcium and protein also magnesium and potassium.

Salamon is one of the best rich foods with vitamin A, it is very effective for the human body.

5.Liver sausage 

1OO grams of liver sausage contains 8,384 mcg.

It is a food high in vitamin A has many benefits for the human body.

Perhaps the most important feature of tuna fish is its great positive impact on heart health, as it works to reduce the blockage of coronary arteries.

6.butter

100 grams of butter contains 684 mcg.

Butter is one of the foods rich with vitamin A, it is considered one of the best sources of vitamin A.

it also contains other important vitamins such as vitamin E and vitamin K ( fat-soluble vitamins).

7.Goat cheese

100 grams of goat cheese contains 407 mcg.

It also contains calcium, vitamin D, and potassium, it is one of the high foods with vitamin A.

It is very effective for the human body you should take it.

8.Caviar

100 grams of caviar contains 271 mcg.

caviar also contains vitamin D and calcium, iron, and magnesium, and other many nutrients.

It is considered one of the high foods with vitamin A.

Recommended article: Vitamin D

9.Boiled eggs

100 grams of boiled eggs contain 149 mcg.

It also contains vitamin D, calcium, and protein eggs is considered a great food for athletes.

Recommended article: Calcium

10.Bleu cheese 

100 grams of bleu cheese contains 198 mcg, it is a good source of vitamin A.

11.Cheddar

100 grams of cheddar contains 330 mcg.

12. Camembert 

100 grams of camembert contains 241 mcg.

13. LIMBURGER cheese

100 grams of Limburger cheese contains.

14.Trout

100 grams of trout contains 100 mcg. 

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Fruits are high in provitamin A

There are many fruits that can provide you with good and sufficient amounts of vitamin A let's see which fruits are rich with vitamin A?

1.Cantaloupe

100 grams of cantaloupe contains 169 mcg. 

It also contains potassium and sodium, eating cantaloupe contributes to increased sexual desire in both men and women.

It reduces the appearance of aging sings the most important of which are wrinkles.

2.Apricot

100 grams of apricot contains 96 mcg.

It also contains potassium and vitamin C, other antioxidants such as vitamin E.

Apricot is considered one of the best fruits rich with vitamin A..



Lycopene is one of the most effective types of carotenoids as an antioxidant, and it is available in high concentrations in apricots.


Read more: Vitamin C 

3.papaya


100 grams of papaya contains 47 mcg.


Papaya is a tropical fruit, research has shown every 100 grams of papaya contains 60 milligrams grams of vitamin C.


Papaya is rich in vitamin E as well as vitamin B also potassium and iron and calcium.


Papaya helps to strengthen the immune system as it contains a high level of vitamin C  which is an essential component for the immune system functions.

4.Nectarine


100 grams of nectarine contains 17 mcg.

It also contains other nutrients such as vitamin C and calcium.

Nectarine is also an important beauty ingredient As a mask, crushed and applied to the face, it tones the skin.

5.Mango

Mango is one of the best rich foods with vitamin A, 100 grams of mango contains 54 mcg.

It also contains vitamin C potassium and calcium and other beneficial nutrients.

It is worth to notice that one mango covers 10% of the body's vitamin A needs, which are necessary for the immune system.

6.Watermelon

100 grams of watermelon contains 28 mcg.

It also contains potassium and calcium and other essential nutrients for our body.

Watermelon has many important benefits for our body such as relieving the pain after exercise.

The high watermelon content of antioxidants and amino acids contribute to better athletic performance.

Vegetables high in Provitamin A

1.KALE

100 grams of kale contains 681 mcg.

It also contains potassium sodium and fiber also vitamin C.

kale has many anti-cancer properties, including lobiol.

Kale is one of the best natural remedies for stomach ulcers  (called peptic ulcers).

Kale helps to strengthen the immune system and helps the body to resist free radicals. 

2. Sweet potato

100 grams of sweet potato contains 1,043 mcg.

It also contains potassium calcium and sodium also vitamin D, it is considered one of the sources of vitamin A.

Sweet potatoes are a source of carbohydrates and starches that are the main source of energy in the body.

You don't need more than a medium sweet potato to get the recommended daily dose of beta-carotene, which is preventing cancer.

3. Carrot

100 grams of carrot contains 852 mcg.
It also contains vitamin E and vitamin C, vitamin K.

Carrots contain beta-carotene, alpha-carotene, and lutein, which are antioxidants that reduce cholesterol in the blood.

It also contains potassium and thus the carrot improves the health of the heart and nervous system and reduces the risk of heart or stroke. 

Recommended article: Vitamin K

4.Spinach 

100 grams of spinach contains 469 mcg.

Spinach contains powerful antioxidants, such as flavonoids and carotenoids, which are substances that help fight cancer especially digestive and skin cancer.

Among the benefits of spinach is that it helps to strengthen the immune system in general, and also helps to fight infections.

5. Sweet red pepper 

100 grams of red pepper contains 157 mcg.

It is one of the best foods with vitamin A, it is considered a good source of this vitamin.

Summary

Vitamin A  is an essential vitamin for your body, you need it in several functions.

There are many foods rich in vitamin A such as beef liver and butter.

You can also find this vitamin in fruits like apricot and cantaloupe.

Vegetables also considered one of the best sources of vitamin A such as red sweet pepper and spinach.


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