Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection. However, deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children.
Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption.
Top 10 Vitamin A Foods
The current percent daily value for Vitamin A is 5000 international units (IU). Below we have a list with top ten Vitamin A foods (in 100g product).
- Sweet Potato (Cooked) – 19218 IU;
- Carrots (Cooked) – 17033 IU;
- Dark Leafy Greens (Kale, Cooked) – 13621 IU;
- Dried Apricots – 12669 IU;
- Squash (Butternut, Cooked) – 11155 IU;
- Cos or Romaine Lettuce – 8710 IU;
- Cantaloupe Melon – 3382 IU;
- Sweet Red Peppers – 3131 IU;
- Tuna Fish (Bluefin, Cooked) – 2520 IU;
- Tropical Fruit (Mango) – 1082 IU.
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