Vitamin A Foods: Importance To Health and Sources Of Vitamin A

Here are some Vitamin A foods and its role for a healthy body.

VITAMIN A FOODS – List of some healthy foods which are good source of Vitamin A and what is its importance for a healthy body.

To boost immune system, prevent or delay certain cancers, strengthen teeth and bones, maintain healthy skin, metabolize proteins and carbs, and many others – these are just some of the roles of vitamins to the body. But specifically important for normal vision, the immune system, and reproduction is Vitamin A which also helps the heart, lungs, kidneys, and other organs work properly.

Here are the top food sources of vitamin A:

• Beef liver, pan fried, 3 ounces
• Sweet potato, baked in skin, 1 whole
• Spinach, frozen, boiled, ½ cup
• Pumpkin pie, commercially prepared, 1 piece
• Carrots, raw, ½ cup
• Ice cream, French vanilla, soft serve, 1 cup
• Cheese, ricotta, part skim, 1 cup
• Herring, Atlantic, pickled, 3 ounces
• Milk, fat free or skim, with added vitamin A and vitamin D, 1 cup
• Cantaloupe, raw, ½ cup
• Peppers, sweet, red, raw, ½ cup
• Mangos, raw, 1 whole
• Breakfast cereals, fortified with 10% of the DV for vitamin A, 1 serving
• Egg, hard boiled, 1 large
• Black-eyed peas (cowpeas), boiled, 1 cup
• Apricots, dried, sulfured, 10 halves
• Broccoli, boiled, ½ cup
• Salmon, sockeye, cooked, 3 ounces
• Tomato juice, canned, ¾ cup
• Yogurt, plain, low fat, 1 cup
• Tuna, light, canned in oil, drained solids, 3 ounces
• Baked beans, canned, plain or vegetarian, 1 cup
• Summer squash, all varieties, boiled, ½ cup
• Chicken, breast

Here’s a recommended Dietary Allowances (RDAs) for Vitamin A depending on age, condition, and gender:

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