Top 10 Foods Highest in Vitamin A – Vitamin A is an essential nutrient for the health. We know vitamin A has an important role to maintain eye health. In fact, the benefits of vitamin A is more than that. In addition for eye health, vitamin A also plays a role in keeping the immune system and prevent infection. As a result, vitamin A deficiency can lead to increased infections and blindness.
Many cases of childhood blindness in developing countries is the result of a lack of vitamin A. However, vitamin A also should not be exaggerated because it can cause several health problems such as hair loss, loss of appetite, jaundice, irritability and others.
So, how we can get vitamin A? Lets we see a list of foods highest in vitamin A.
Top 10 Foods Highest in Vitamin A
1. Carrots
Carrots is a vegetable which is famous for vitamin A. We often hear that the eye pain sufferers is recommended to consume carrots. It is true because these orange vegetables contain vitamin A in large quantities. A medium carrot contains 10,191 IU of vitamin A (204% DV). It means, carrots can meet the daily needs of up to 200%. In addition to being a warehouse for vitamin A, carrots also contains vitamin A, vitamin B, vitamin K, fiber and magnesium.
2. Iceberg lettuce
The next food that contains high vitamin A is Iceberg lettuce. These vegetables are well known in America. Normally this vegetable used in salads or mixed into a sandwich. The amount of vitamin A in a cup of Iceberg lettuce is 361 IU vitamin A (7% DV). Another very pleasant is this vegetable is low in calories. In the same measure it only contains 10 cal course.
3. Sweet potato
Furthermore, the foods highest in vitamin A are sweet potatoes. It also includes the most famous food in America. Sweet potatoes can be made as a healthy snack that is able to meet vitamin A to the body. In a medium-sized of sweet potato contains 21 909 IU of vitamin A (438% DV). It is reach up 400% of the daily requirement of vitamin A adults. Sweet potato is not only healthy but also very cheap in price and easily obtained because it is easily in cultivation.
4. Mango
Mango is very tempting, especially if enjoyed when ripe. The sweet taste makes anyone who ate it be addictive. Apparently, mango not only delicious in eating but also contain many nutrients to support health, especially vitamin A. In one cup of mango juice containing 26% of daily vitamin A. While the number of calories is only about 107 cal.
5. Paprika
Paprika is spicy foods with high vitamin A content. In 100 grams of peppers containing 49.254 IU of vitamin A. Paprika is famous spices in South America, Spain and India. Usually in a variety of spicy dishes always present the paprika spice. So, you do not need to be afraid of spiciness, because these foods can intake vitamin A into your body.
6. Kale
Kale is a dark green vegetables that still categorized in cabbage. A high vitamin content make these vegetables are preferred. Based on data from Google.com found in 100 grams of kale contains 9,990 IU of vitamin A. The amount of vitamin A will increase to 13.621 IU when the vegetable is boiled. Thus, it is recommended to consume kale in the form of vegetables that have been boiled.
7. Dried apricots
Apricot is a fruit that is beneficial to maintain eye health, prevent premature aging and keep skin healthy and beautiful. Actually, apricot benefit very much, you can see it in “health benefits of apricot juice“.
Apricot health benefits will be greater when it dried. Dried apricots is said contain more higher of vitamin A. In 100 grams of apricots contains 1,926 IU of vitamin A. But when dry, the size of 100 grams already contains 3.604 IU of vitamin A. It is advisable to consume dried apricots in order to maintain adequate vitamin A intake.
8. Butternut squash
Butternut squash is a winter squash with a shape like papaya. The yellow color of butternut squash indicates a high content of beta-carotene which is then converted into vitamin A.
In 100 grams of butternut squash contains 10.630 IU of vitamin A. While for size 1 cup or 140 grams, you can get 14.882 IU of vitamin A. It is large number, can even reach 400% of your daily requirement. In addition to vitamin A, Butternut squash also contains fiber, potassium and vitamin C.
Read also: High Fiber Foods
9. Spinach
Spinach is the famous foods highest in vitamin A. Consuming spinach very well to get the intake of vitamin A and iron needed by the body. In 100 grams of spinach contains 9.377 IU of vitamin A. While for a cup you’ve got 2.813 IU of vitamin A.
In addition, spinach also contains many other nutrients such as vitamin K, iron and calcium.
10. Cantaloupe
Cantaloupe is one kinds of melons, it has orange flesh. The orange color signifies the rich content of vitamin A. Eating cantaloupe strongly favors in the form of juice, especially during the blazing sun.
Not only the freshness obtained from this fruit, but also vitamin A. In 100 grams of cantaloupe contains 3.382 IU of vitamin A. While for the size of 814 grams of fruit containing 27.529 IU of vitamin A.
These are top 10 foods highest in vitamin A. The nutrient is essential for maintaining the health of the body from infection and preserve eye health. A balance of vitamins are needed for health support. Do not forget to share this article to your friends so that they also know the importance and good source of vitamin A.