Vitamin A is an essential vitamin required for maintaining vision, body growth, boosting immune system and reproductive health. Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections. Vitamin A is a fat-soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. Fortunately, vitamin A can be founded in many foods and below is the list of 5 foods that are high in vitamin A.
1. Carrot: Carrot is one of the richest foods in vitamin A. The vitamin A in carrot comes in the form of beta-carotene, a healthy antioxidant. Eating plenty of carrots every day can improve your vision greatly. One carrot will provide 7835 IU of vitamin A and 100 grams serving provides 17033 IU of this essential vitamin. Also, carrots are a great source of vitamin B, C, K, fiber, and magnesium.
2. Squash: Squash is high in beta-carotene, which is converted to vitamin A in the body. A half cup of canned pumpkin provides 953 milligrams of vitamin A and just 42 calories. A 100 grams of cooked butternut squash provide 11155 UI of the daily value of vitamin A. Other squashes rich in vitamin A are Hubbard and pumpkin. Squash is also a good source of vitamin C, manganese, magnesium and fiber.
3. Dried Fruits: Dried fruits like prunes, apricots, and peaches are a great source of vitamin A. Apricot contains the highest levels of vitamin A out of all the dried fruits. A 100 grams serving provides 12669 IU of vitamin A, more than 200% of the daily-recommended value. Prunes provide 24%, while dried peaches provide 17% of the daily value of vitamin A.
4. Sweet Potato: Sweet potato is not only a tasty nutritious vegetable but also it is the best source of vitamin A. 100 grams serving of sweet potato provides 19218 IU of vitamin A, amounting to a whopping 384% of the daily value. A cup of cooked, frozen sweet potato provides 578% of the daily value of vitamin A, while canned sweet potato provides 444%.
5. Lettuce: The light green variety of iceberg lettuce is rich in vitamin A. 1 cup of shredded iceberg lettuce provides 361 IU of vitamin A and just 10 calories. A cup of Romaine lettuce provides 8710 IU of vitamin A per cup. The other types of lettuce high in vitamin A are red leaf, chicory, green leaf and butter head.