Vitamin A has essential functions in maintaining the human body and its health, but what are vitamin A food sources? Here is a collection of vitamin A natural food sources in this article.
Vitamin A has a crucial role in maintaining the human body in general, and since the body cannot produce it on its own, you must eat it from its various sources, so what are the natural food sources of vitamin A? (1, 2, 3)
Vitamin A Natural Food Sources
One of the most questions that we must answer regarding this type of vitamin is what are the natural food sources of vitamin A? So, here are the most natural food sources from which you can get vitamin A:
1. Sweet potato
Sweet potatoes are among the most natural source of vitamin A. So, one whole potato provides 1403 micrograms of vitamin A. And Vitamin A in sweet potatoes is in the form of beta-carotene. (4)
Carrots are rich in dietary fiber, which helps prevent constipation, promote intestinal health, and are low in calories.
3. Red pepper
Red bell peppers are among the natural source of vitamin A, which is known as retinoids. Eating them is associated with many different health benefits, as half a cup of red pepper contains 120 micrograms of vitamin A. (8)
Half a cup of boiled spinach contains 570 micrograms of vitamin A and eating it will provide you with both iron and magnesium as well.
Broccoli is also among the healthy natural food sources of vitamin A, as half a cup of broccoli provides 60 micrograms of vitamin A, which constitutes 24% of the person’s recommended daily value. And in turn, broccoli is an excellent source of vitamin K. The two are necessary for maintaining human health. (10)
6. Ice cream
That may sound surprising, but ice cream also among the natural food sources of vitamin A, and it provides approximately 20% of the recommended daily intake of this vitamin. But it is usually better to focus on eating healthy sources of vitamins such as those found in fruits and vegetables, which are known for their low calories.
Did you know that 100 grams of mangoes contain approximately 54 micrograms of vitamin A? And not only that but that mango fruit has antioxidant properties and contains high levels of dietary fibers important to human health? (11)
8. Lamb liver
Lamb’s liver is one of the most natural food sources of vitamin A, as 85 grams of fried liver contains 6,600 micrograms of vitamin A, which is approximately 700% of the recommended daily ratio of this vitamin. (12, 13)
Also, the liver is rich in protein, vitamin B2, vitamin B12, folate, iron, and many other essential nutrients to human health.
The importance and benefits of vitamin A
After we have answered the question, what are the natural food sources of vitamin A? It is necessary now to mention the health benefits and functions associated with vitamin A specifically:
Maintains skin health
It has a role in maintaining the wall of the intestine, stomach, bladder, and others.
Necessary for growth and development.
It is essential to maintain adequate amounts of vitamin A in the human body. Low levels of vitamin A can be associated with many different problems, including hair loss, skin problems, dry eyes, and vision problems.
Recommended doses of vitamin A
After we have answered one of the questions related to vitamin A, what are the natural food sources of vitamin A? It is necessary now to refer to the recommended daily intake of vitamin A, which is as follows:
For men: 700 mcg.
For women: 600 mcg.
Pregnant women: 750-770 mcg.
Breastfeeding women: 950 mcg.
For children and teenagers: 300-600 mcg.
However, the daily ratio of a pregnant woman should not exceed more than 1500 mcg per day.