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Vitamin A is a micronutrient that cannot be synthesized by your body neither can it be stored. Therefore, it's extremely important that you source it from what you eat. Vitamin A is of two types - retinoids that comes from animal products and beta-carotene which comes from plants. Vitamin A is essential for good vision and overall growth & development of the body cells. One thing that needs to be taken into consideration is that Vitamin A is a fat-soluble vitamin. So, you won't be able to consume enough or absorb the same if you follow a low-fat diet. This means that should be consumed along with some dietary fat in order to be absorbed in the intestines.
Daily requirement - 600 micrograms (retinoids), 4800 micrograms (beta-carotene)
Source: National Institute of Nutrition
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Cod Liver Oil
As with most fish oils, cod liver oil is high in omega-3 acids along with Vitamin A and D. Cod liver oil is may help in lowering high triglycerides, high blood pressure, and treat some symptoms of kidney disease related to diabetes.
Vitamin A content: 30,000 micrograms for 100 grams as per USDA
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Carrots
When most people think of Vitamin A, they think of carrots and healthy eyes. Vitamin A contains retinol which helps in the formation of visual purple in the retina which allows vision in dim light.
Vitamin A content: 8840 micrograms for 100 grams as per National Institute of Nutrition
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Sweet Potatoes
Some recent studies have shown the ability of sweet potatoes to raise our blood levels of vitamin A, especially in case of children.
Vitamin A content: 2200 micrograms for 100 grams as per National Institute of Nutrition
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Spinach and Mustard Greens
It is difficult to find vegetables that are richer in Vitamin K than spinach. Besides this, it is also a great source of Vitamin A and iron. Mustard greens are a great source of antioxidants, phytonutrients and Vitamin A in the form of carotenoids.
Vitamin A content -
Spinach: 9440 micrograms for 100 grams as per National Institute of Nutrition
Mustard Greens: 2622 micrograms for 100 grams as per National Institute of Nutrition
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Pumpkin
Pumpkins can be found all year round and is one of the best sources of alpha-carotene, a carotenoid that converts to retinol, a form of vitamin A. Alpha-carotene is also an anti-nutrient for your good skin as it helps in the renewal of skin cells and increases the production of collagen.
Vitamin A content: 2100 micrograms for 100 grams as per National Institute of Nutrition
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Eggs
You've known about the benefits of having an egg a day. Another one to be added to the list is Vitamin A. Egg yolks are loaded with Vitamin A. Deteriorating night vision is an early symptom of vitamin A deficiency.
Vitamin A content: 420 micrograms for 100 grams per National Institute of Nutrition
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Mangoes
Vitamin A deficiencies may lead to a decreased ability to fight infection, so load up on this sweet fruit.
Vitamin A content: 2210 micrograms in 100 grams as per National Institute of Nutrition
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Papaya
Papaya was named as ‘the fruit of the angels' by Christopher Columbus. Its bright-orange flesh is packed with Vitamin A along with potassium and calcium. Mix it into your smoothie, bung it in salads or just have it as is.
Vitamin A content: 2740 micrograms for 100 grams as per National Institute of Nutrition
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Tomatoes
Besides being rich in lycopene, tomatoes are also full of Vitamin A. Beta-carotene acts an antioxidant that neutralizes harmful free radicals in the blood. Free radicals are dangerous because it may lead to cell damage.
Vitamin A content: 192 micrograms for 100 grams as per National Institute of Nutrition
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Green Peas
Green peas are a powerhouse of vitamins, especially vitamin A. Moreover, they are also high in fiber and low in fat and contain no cholesterol. So, get your daily dose of these sweet, chubby pods.
Vitamin A content: 83 for 100 grams as per National Institute of Nutrition
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Apricot
It's sweet, juicy and good for you! The red-orange hue comes from beta-carotene that converts to vitamin A in our body. It's also rich in vitamin C.
Vitamin A content: 2160 micrograms for 100 grams as per National Institute of Nutrition
