What foods are high in vitamin A?

What does vitamin A produce?

Function. Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye. Vitamin A promotes good vision, especially in low light.

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].

Vitamin A deficiency may exacerbate low iron status, which can lead to anemia. Other symptoms of vitamin A deficiency include dry skin, bumpy skin, hair loss, and increased severity and mortality risk of diarrhea and measles.

Vitamin A is a fat-soluble vitamin that is good for healthy vision, skin, bones and other tissues in the body. Vitamin A often works as an antioxidant, fighting cell damage, but it also has many other uses.

Other causes of vitamin A deficiency are inadequate intake, fat malabsorption, or liver disorders. Deficiency impairs immunity and hematopoiesis and causes rashes and typical ocular effects (e.g., xerophthalmia, night blindness).

Vitamin A and vision make potent allies. Carrots contain lots of beta carotene and Vitamin A, which can contribute to your eyes’ health and may provide a fantastic source of eye vitamins for macular degeneration and cataracts. Good sources of Vitamin A and rhodopsin are also abundant in carrots.

Vitamin A is a powerful antioxidant. As it moves through your body it scavenges damaging free radicals and fights inflammation. Vitamin A benefits are wide reaching and have an influential role in brain function, skin, heart, kidneys, lungs, vision, and immune system health.

Yes, high intakes of some forms of vitamin A can be harmful. Getting too much preformed vitamin A (usually from supplements or certain medicines) can cause dizziness, nausea, headaches, coma, and even death. Women who might be pregnant should not take high doses of vitamin A supplements.

Vitamin A, or retinol, is a vitamin available over-the-counter OTC) as a nutritional supplement, or as the prescription injection Aquasol A when high doses are needed. The liver stores as much as 90 percent of the body’s vitamin A.

Oral vitamin A is used to treat vitamin A deficiency. Carotene compounds (found, for example, in egg yolk, butter and cream) are gradually converted by the body to vitamin A (retinol). Vitamin A supports growth and bone development, vision, reproduction, and development and maintenance of skin tissue.

Eating plenty of fruits and vegetables rich in antioxidants is good for your whole body, including your skin. Antioxidants such as beta-carotene and vitamins C, E, and A can curb the damage caused by unstable molecules known as free radicals. These molecules can harm skin cells and cause signs of aging.

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.

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.

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.

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.

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.

20 Foods High in Vitamin E

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.

Almond Oil — 36% DV per serving.

Hazelnuts — 28% DV per serving.

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.

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.

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)

Here are 15 foods that are rich in calcium, many of which are non-dairy.

Seeds. Seeds are tiny nutritional powerhouses.

Cheese. Most cheeses are excellent sources of calcium.

Yogurt. Yogurt is an excellent source of calcium.

Sardines and Canned Salmon.

Beans and Lentils.

Almonds.

Whey Protein.

Some Leafy Greens.