What foods are good sources of vitamin A?

Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions.

Carrots are a particularly good source of beta-carotene, fiber, vitamin K, potassium and antioxidants (1). Carrots have a number of health benefits. The traditional orange colored carrots get their bright color from beta-carotene, an antioxidant that is converted to vitamin A in the body.

With the help of vitamin K, the liver produces proteins that are important in blood clotting. It is also one of the organs that break down old or damaged blood cells. The liver plays a central role in all metabolic processes in the body. In fat metabolism the liver cells break down fats and produce energy.

Although considerably less than beef liver, several other animal sources provide plenty of retinoids such as eggs, cod liver oil, shrimp, fish, fortified milk, butter, cheddar cheese and Swiss cheese. For example, one large egg provides 303 international units of vitamin A.

Good dietary sources of vitamin E include nuts such as almonds, peanuts and hazelnuts, and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils, according to the U.S. National Library of Medicine (NLM).

Here are 11 healthy foods that are high in iron.

Shellfish. Shellfish is tasty and nutritious.

Spinach. Spinach provides many health benefits for very few calories.

Liver and Other Organ Meats. Organ meats are extremely nutritious.

Legumes. Legumes are loaded with nutrients.

Red Meat.

Pumpkin Seeds.

Quinoa.

Turkey.

Food sources: Vitamin B12 is found naturally in animal products (such as fish, poultry, meat, eggs, or dairy); it is also found in fortified breakfast cereals and enriched soy or rice milk. Most people have plenty of vitamin B12 in their diets. The main concern is whether vitamin B12 is adequately absorbed.

Fruits with the highest sources of vitamin C include:

Cantaloupe.

Citrus fruits and juices, such as orange and grapefruit.

Kiwi fruit.

Mango.

Papaya.

Pineapple.

Strawberries, raspberries, blueberries, and cranberries.

Watermelon.

Top Vitamin C Foods

1) Guava. 1 fruit: 377 mg (over 628% DV)

2) Black Currant. 1 cup: 203 mg (over 338% DV)

3) Red pepper. 1 cup raw: 190 mg (over 317% DV)

4) Kiwi. 1 piece: 164 mg (273% DV)

5) Green peppers. 1 cup chopped, raw: 120 mg (200% DV)

6) Orange. 1 large: 82 mg (over 163% DV)

7) Strawberries.

8) Papaya.

Foods that provide vitamin D include:

Fatty fish, like tuna, mackerel, and salmon.

Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.

Beef liver.

Cheese.

Egg yolks.

Milk is fortified with vitamin D, as are many ready-to-eat cereals and some brands of yogurt and orange juice. Cheese naturally contains small amounts of vitamin D. Fatty fish such as salmon, tuna, and mackerel are very good sources of vitamin D. Small amounts of vitamin D are also found in beef liver and egg yolks.

Symptoms of chronic vitamin A toxicity include:

blurry vision or other vision changes.

swelling of the bones.

bone pain.

poor appetite.

dizziness.

nausea and vomiting.

sensitivity to sunlight.

dry, rough skin.

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

Vitamin K is found in the following foods:

Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.

Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.

Fish, liver, meat, eggs, and cereals (contain smaller amounts)

Concentrations of preformed vitamin A are highest in liver and fish oils [2]. Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A [2]. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils [2].

A few foods, including cooking oils, seeds and nuts, are exceptionally rich sources.

Wheat Germ Oil — 135% DV per serving.

Sunflower Seeds — 66% DV per serving.

Almonds — 48% DV per serving.

Hazelnut Oil — 43% DV per serving.

Mamey Sapote — 39% DV per serving.

Sunflower Oil — 37% DV per serving.

Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].

Vitamins are classified as either water-soluble or fat soluble. In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C).

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese and butter.

Beef Liver — 713% DV per serving.

Lamb Liver — 236% DV per serving.

Liver Sausage — 166% DV per serving.

Cod Liver Oil — 150% DV per serving.

King Mackerel — 43% DV per serving.

Salmon — 25% DV per serving.

Vitamin D deficiency in children can manifest as rickets (it is the most common cause of nutritional rickets), which presents as bowing of the legs. Vitamin D deficiency in adults results in osteomalacia, which presents as a poorly mineralized skeletal matrix.