VITAMIN A FRUITS – Each type of vitamin has a different role in maintaining health and for Vitamin A, these are the food and fruit sources.
Most vitamins we need come from food. It is either because the body does not naturally produce this or if it produces it, in little amounts only. And just like vitamin A, the body does not naturally produce this and these are the fruits and other foods where we can get this.
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:
| Age | Male | Female | Pregnancy | Lactation |
| 0–6 months* | 400 mcg RAE | 400 mcg RAE | ||
| 7–12 months* | 500 mcg RAE | 500 mcg RAE | ||
| 1–3 years | 300 mcg RAE | 300 mcg RAE | ||
| 4–8 years | 400 mcg RAE | 400 mcg RAE | ||
| 9–13 years | 600 mcg RAE | 600 mcg RAE | ||
| 14–18 years | 900 mcg RAE | 700 mcg RAE | 750 mcg RAE | 1,200 mcg RAE |
| 19–50 years | 900 mcg RAE | 700 mcg RAE | 770 mcg RAE | 1,300 mcg RAE |
| 51+ years | 900 mcg RAE | 700 mcg RAE |
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