- Liver and whole milk are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
List of Vitamin A Foods
Vitamin A in 100g | Per cup (200g) | Per medium potato (114g) |
19218IU (384% DV) | 38436IU (769% DV) | 21909IU (438% DV) |
Vitamin A in 100g | Per cup, sliced (156g) | Per carrot (46g) |
17033IU (341% DV) | 26572IU (532% DV) | 7835IU (157% DV) |
Vitamin A in 100g | Per cup, chopped (130g) |
13621IU (272% DV) | 17707IU (354% DV) |
Vitamin A in 100g | Per cup, cubes (205g) | Per 1/2 cup, cubes (103g) |
11155IU (223% DV) | 22868IU (457% DV) | 11434IU (229% DV) |
Vitamin A in 100g | Per cup, shredded (47g) | Per head (626g) |
8710IU (174% DV) | 4094IU (82% DV) | 54525IU (1090% DV) |
Vitamin A in 100g | Per cup (119g) | Per 1/2 cup (60g) |
12669IU (253% DV) | 15076IU (302% DV) | 7538IU (151% DV) |
Vitamin A in 100g | Per cup, cubes (160g) | Per medium wedge (69g) |
3382IU (68% DV) | 5411IU (108% DV) | 2334IU (47% DV) |
Vitamin A in 100g | 1 cup chopped (149g) | 1 large pepper (164g) |
3131IU (63% DV) | 4665IU (93% DV) | 5135IU (103% DV) |
Vitamin A in 100g | Per 3oz (85g) | Per ounce (28g) |
2520IU (50% DV) | 2142IU (43% DV) | 714IU (14% DV) |
Vitamin A in 100g | Per cup, pieces (165g) | Per mango (336g) |
1082IU (22% DV) | 1785IU (36% DV) | 3636IU (73% DV) |
Top 10 Vitamin A Foods
Vitamin A is a fat soluble vitamin that has a critical role in maintaining healthy vision, neurological function and healthy skin.
A vitamin A deficiency will lead to night blindness and can eventually cause thickening of the cornea and blindness.
People at risk for a vitamin A deficiency include alcoholics who’s excess toxicity creates low vitamin A levels.
Also, people with long term malabsorption of fats will have a vitamin A deficiency.
The most common health problems that cause malabsorption of vitamin A include:
- Gluten sensitive
- Leaky Gut
- Inflammatory bowel disease (IBS, Crohn’s or Ulcerative Colitis)
- Pancreatic disorders
Vitamin A also plays a role in maintaining strong bones, gene regulation, clear skin, cell differentiation, and immune function. It is found in two primary forms: beta carotene and active Vitamin A.
Beta carotene, which is found primarily in plants, needs to be converted to active vitamin A in order to be utilized by the body. The RDA for vitamin A is 900mcg/day for men and 700mcg/day for women. The current daily value is 5000 IU.
Top 10 Vitamin A Foods
1) Beef Liver3 ounces: 14,363 IU (almost 3x the DV)
2) Carrots1 cup raw sliced: 21,384(over 100% DV)
3) Sweet potato
1 whole: 18,443 IU (over 100% DV)
1 whole: 18,443 IU (over 100% DV)
4) Kale
1 cup, chopped: 6693 IU (over 100% DV)
1 cup, chopped: 6693 IU (over 100% DV)
5) Spinach
1 cup raw: 2813 IU (56% DV)
1 cup raw: 2813 IU (56% DV)
6) Apricots
1 fruit: 674 IU (13% DV)
1 fruit: 674 IU (13% DV)
7) Broccoli
1 cup raw: 567 IU (11% DV)
1 cup raw: 567 IU (11% DV)
8) Butter
1 Tbsp: 355 IU (7% DV)
1 Tbsp: 355 IU (7% DV)
9) Eggs
1 extra-large: 302 IU (6% DV)
1 extra-large: 302 IU (6% DV)
10) Winter squash
1 cup, cubes: 514 IU (10% SV)
1 cup, cubes: 514 IU (10% SV)
Vitamin A Benefits For Skin, Hair and Eyes
Vision SupportWhen light shines on the retina, in the human eye, a molecule called rhodopsin is activated. The activated rhodopsin sends a signal to the brain which results in vision. Vitamin A is a critical part of the rhodopsin molecule, which is why a deficiency in vitamin A can cause night blindness.
Beta carotene, the form of vitamin A found in plants, plays a role in preventing macular degeneration, the leading cause of age-related blindness.
Immune supportVitamin A is known as an immune boosting vitamin because several immune system functions are dependent on sufficient vitamin A. Genes involved in immune responses are regulated by Vitamin A. A deficiency in this vitamin can lead to increased infections and an overall weakened immune system.
Beta-carotene is also a powerful antioxidant that can help boost the immune system and prevent a variety of chronic illnesses.
Skin Health and Cell GrowthVitamin A is needed to support all of the epithelial (skin) cells both internally and externally. It is needed to form glycoproteins, a combination of sugar and protein, which help the cells bind together forming soft tissues. Due to
this function, Vitamin A is necessary for wound healing and skin regrowth.
Vitamin A is essential for skin health and and a deficiency can lead to a poor complexion. Studies have proven that consuming vitamin A rich foods can fight acne and improve overall skin health.
Health Benefits of Vitamin A
- Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface linings of the eyes, mucous membranes, respiratory, urinary, and intestinal tracts.3-6
- Proper Immune Functioning - Vitamin A is essential to regulate the immune system, and plays a key role in making white blood cells which fight off infections in the body.4,5,7-9
- Cancer Protection (*Food Sources Only) - Studies suggest beta-carotene and vitamin A lower risk of many types of cancer.10 This effect could mainly be from a diet high in vegetables and not from supplements. Vitamin A supplements have been shown to increase risk of cancer.11-13
High Risk Groups for a Vitamin A Deficiency
- Alcoholics - Excessive consumption of alcohol can deplete levels of vitamin A in the body, and even moderate consumption can interfere with vitamin A absorption.
- People with Long Term Problems Absorbing Fat - Problems absorbing fat in the long term can lead to diarrhea and vitamin A deficiency. This includes people with:
- Celiac disease - Gluten Intolerance
- Crohn's disease - Inflammatory Bowel Disease
- Pancreatic disorders - The pancreas releases enzymes for proper digestion of fats
- Cystic Fibrosis - Leads to a pancreatic disorder and improper absorption of fats
#1: Liver (Veal, cooked) 70564IU (1411% DV) per 100 grams 59979IU (1199% DV) per 3oz (85 grams) Click to see complete nutrition facts for Liver #2: Spices (Paprika, Cayenne, Chili Powder) 49254IU (985% DV) per 100 grams 985IU (20% DV) per teaspoon (2 grams) Click to see complete nutrition facts for Spices #3: Sweet Potato (Cooked) 19218IU (384% DV) per 100 grams 21909IU (438% DV) per medium potato (114 grams) Click to see complete nutrition facts for Sweet Potato #4: Carrots (Cooked) 17033IU (341% DV) per 100 grams 7835IU (157% DV) per carrot (46 grams) Click to see complete nutrition facts for Carrots #5: Kale (Frozen, cooked) 14704IU (294% DV) per 100 grams 19115IU (382% DV) per cup, chopped (130 grams) Click to see complete nutrition facts for Frozen Kale #6: Dried Apricots 12669IU (253% DV) per 100 grams 15076IU (302% DV) per cup (119 grams) Click to see complete nutrition facts for Dried Apricots #7: Butternut Squash (Cooked) 11155IU (223% DV) per 100 grams 22868IU (457% DV) per cup, cubes (205 grams) Click to see complete nutrition facts for Butternut Squash #8: Dried Herbs (Mint) 10579IU (212% DV) per 100 grams 106IU (2% DV) per teaspoon (1 gram) Click to see complete nutrition facts for Dried Herbs #9: Cos or Romaine Lettuce 8710IU (174% DV) per 100 grams 4094IU (82% DV) per cup, shredded (47 grams) Click to see complete nutrition facts for Cos or Romaine Lettuce #10: Fresh Herbs (Parsley) 8424IU (168% DV) per 100 grams 337IU (7% DV) per tablespoon (4 grams) Click to see complete nutrition facts for Fresh Herbs Zucchini (Cooked) 1117IU (22% DV) per 100 gram serving 2011IU (40% DV) per cup, sliced (180 grams) 1340IU (27% DV) per 1/2 cup, mashed (120 grams) Click to see complete nutrition facts for Zucchini Carrot Juice 19124IU (382% DV) per 100 gram serving 45133IU (903% DV) per cup (236 grams) 5737IU (115% DV) per fluid ounce (30 grams) Click to see complete nutrition facts for Carrot Juice Pâté de Foie Gras 3333IU (67% DV) per 100 gram serving 433IU (9% DV) per tablespoon (13 grams) 933IU (19% DV) per ounce (28 grams) Click to see complete nutrition facts for Pâté de Foie Gras Watercress 3191IU (64% DV) per 100 gram serving 1085IU (22% DV) per cup, chopped (34 grams) 798IU (16% DV) per 10 sprigs (25 grams) Click to see complete nutrition facts for Watercress Apricots 1926IU (39% DV) per 100 gram serving 2985IU (60% DV) per cup, halves (155 grams) 674IU (13% DV) per apricot (35 grams) Click to see complete nutrition facts for Apricots Passion Fruit 1272IU (25% DV) per 100 gram serving 3002IU (60% DV) per cup (236 grams) 229IU (5% DV) per fruit (18 grams) Click to see complete nutrition facts for Passion Fruit Garden Cress 6917IU (138% DV) per 100 gram serving 3459IU (69% DV) per cup (50 grams) 69IU (1% DV) per sprig (1 gram) Click to see complete nutrition facts for Garden Cress Broccoli Raab (Cime di Rapa) 2622IU (52% DV) per 100 gram serving 1049IU (21% DV) per cup, chopped (40 grams) 498IU (10% DV) per stalk (19 grams) Click to see complete nutrition facts for Broccoli Raab Butter 2499IU (50% DV) per 100 gram serving 350IU (7% DV) per tablespoon (14 grams) 125IU (2% DV) per pat (5 grams) Click to see complete nutrition facts for Butter Eel (Cooked) 3787IU (76% DV) per 100 gram serving 3219IU (64% DV) per 3oz (85 grams) 6021IU (120% DV) per fillet (159 grams) Click to see complete nutrition facts for Eel Liverwurst 27667IU (553% DV) per 100 gram serving 4980IU (100% DV) per slice (18 grams) 7747IU (155% DV) per ounce (28 grams) Click to see complete nutrition facts for Liverwurst Silken Tofu 1913IU (38% DV) per 100 gram serving 1741IU (35% DV) per 1/5 package (91 grams) Click to see complete nutrition facts for Silken Tofu Canned Pumpkin 15563IU (311% DV) per 100 gram serving 38129IU (763% DV) per cup (245 grams) Click to see complete nutrition facts for Canned Pumpkin Goat Cheese (Hard) 1745IU (35% DV) per 100 gram serving 489IU (10% DV) per ounce (28 grams) Click to see complete nutrition facts for Goat Cheese Green Peas 2100IU (42% DV) per 100 gram serving 3360IU (68% DV) per cup (160 grams) 1680IU (34% DV) in a half cup (80 grams) Click to see complete nutrition facts for Cooked Green Peas Tomatoes 833IU (17% DV) per 100 gram serving 1499IU (30% DV) per cup chopped (180 grams) 1025IU (20% DV) in an average tomato (123 grams) Click to see complete nutrition facts for Red Ripe Tomatoes Fortified Skim (Non-Fat) Milk* 204IU (4% DV) per 100 gram serving 500IU (10% DV) per cup (245 grams) 63IU (1% DV) in a fluid ounce (31 grams) Click to see complete nutrition facts for Fortified Skim Milk Whole Milk 162IU (3% DV) per 100 gram serving 395IU (8% DV) per cup (244 grams) 50IU (1% DV) in a fluid ounce (31 grams) Click to see complete nutrition facts for Whole Milk Eggs (Yolks) 538IU (11% DV) per 100 gram serving 269IU (5% DV) in one large egg (50 grams) 245IU (5% DV) in a large yolk (17 grams) Click to see complete nutrition facts for Eggs Oatmeal (Fortified) 433IU (9% DV) per 100 gram serving 1013IU (20% DV) per cup (234 grams) 507IU (10% DV) in a half-cup (117 grams) Click to see complete nutrition facts for Instant Fortified Oatmeal
*Amount of vitamin A may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin A from each individual product.
- USDA National Nutrient Database for Standard Reference, Release 25-26.
- Office Of Dietary Supplements Fact Sheet: Vitamin A
- Semba RD. The role of vitamin A and related retinoids in immune function. Nutr Rev 1998;56:S38-48.
- Ross DA. Vitamin A and public health: Challenges for the next decade. Proc Nutr Soc 1998;57:159-65.
- Harbige LS. Nutrition and immunity with emphasis on infection and autoimmune disease. Nutr Health 1996;10:285-312.
- de Pee S, West CE. Dietary carotenoids and their role in combating vitamin A deficiency: A review of the literature. Eur J Clin Nutr 1996;50 Suppl 3:S38-53.
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC, 2001.
- Ross AC. Vitamin A and retinoids. In: Modern Nutrition in Health and Disease. 9th Edition (edited by Shils ME, Olson J, Shike M, Ross AC). Lippincott Williams and Wilkins, New York, 1999, pp. 305-27.
- Ross AC, Stephensen CB. Vitamin A and retinoids in antiviral responses. FASEB J 1996;10:979-85.
- Fontham ETH. Protective dietary factors and lung cancer. Int J Epidemiol 1990;19:S32-S42.
- Albanes D, Heinonen OP, Taylor PR, Virtamo J, Edwards BK, Rautalahti M, Hartman AM, Palmgren J, Freedman LS, Haapakoski J, Barrett MJ, Pietinen P, Malila N, Tala E, Lippo K, Salomaa ER, Tangrea JA, Teppo L, Askin FB, Taskinen E, Erozan Y, Greenwald P, Huttunen JK. Alpha-tocopherol and beta-carotene supplement and lung cancer incidence in the alpha-tocopherol, beta-carotene cancer prevention study: Effects of base-line characteristics and study compliance. J Natl Cancer Inst 1996;88:1560-70.
- Redlich CA, Blaner WS, Van Bennekum AM, Chung JS, Clever SL, Holm CT, Cullen MR. Effect of supplementation with beta-carotene and vitamin A on lung nutrient levels. Cancer Epidemiol Biomarkers Prev 1998;7:211-14.
- Pryor WA, Stahl W, Rock CL. Beta carotene: from biochemistry to clinical trials. Nutr Rev 2000;58:39-53.
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