Vitamin A is one of the essential vitamins that our body needs to function properly. It is responsible for promoting good vision, maintaining healthy skin, and supporting the immune system.

The human body cannot produce vitamin A on its own, so it is essential to consume it through food or supplements.

What is Vitamin A?

Vitamin A is a group of fat-soluble retinoids that include retinol, retinal, and retinyl esters. These compounds are found in animal-based foods, such as liver, fish, and dairy products.

Vitamin A can also be found in plant-based foods as carotenoids, such as beta-carotene. Our body converts these carotenoids into retinoids for better absorption.

How much Vitamin A do we need?

The amount of Vitamin A that a person needs differs based on their age, sex, and overall health. The recommended dietary allowance (RDA) for Vitamin A is as follows:.

Vitamin A RDA by age bracket:

Infants 0-6 months – 400 micrograms/day (mcg/day)
Infants 7-12 months – 500 mcg/day
Children 1-3 years – 300 mcg/day
Children 4-8 years – 400 mcg/day
Children 9-13 years – 600 mcg/day
Teens 14-18 years (boys) – 900 mcg/day
Teens 14-18 years (girls) – 700 mcg/day
Adults 19 years and older (men) – 900 mcg/day
Adults 19 years and older (women) – 700 mcg/day

Foods that are rich in Vitamin A

Here are the different foods that are rich in Vitamin A:.

1. Liver

Liver is a rich source of Vitamin A. A 100-gram serving of liver contains over 9,000 mcg of Vitamin A, which is more than the RDA for adults. However, liver is also high in cholesterol, so it should be eaten in moderation.

2. Sweet Potatoes

A medium-sized sweet potato contains around 400% of the RDA for Vitamin A. Sweet potatoes are also rich in fiber, potassium, and Vitamin C.

3. Carrots

A medium-sized carrot contains 200% of the RDA for Vitamin A. They are also rich in fiber, potassium, and Vitamin C.

4. Pumpkin

One cup (245 grams) of cooked pumpkin contains around 200% of the RDA for Vitamin A. It is also rich in fiber, potassium, and Vitamin C.

5. Spinach

One cup (100 grams) of cooked spinach contains around 180% of the RDA for Vitamin A. Spinach is also rich in iron, calcium, and Vitamin K.

6. Broccoli

One cup (91 grams) of chopped, cooked broccoli contains around 80% of the RDA for Vitamin A. It is also rich in fiber, Vitamin C, and potassium.

7. Cheese

Cheese is a rich source of Vitamin A. A 100-gram serving of cheese contains around 24% of the RDA for Vitamin A. Cheese is also a source of protein and calcium.

8. Eggs

Eggs are a good source of Vitamin A. One large egg contains around 6% of the RDA for Vitamin A. Eggs are also rich in protein.

9. Milk

Milk is a source of Vitamin A. One cup (240 ml) of whole milk contains around 4% of the RDA for Vitamin A. Milk is also a source of protein, calcium, and Vitamin D.

10. Beef

Beef is a good source of Vitamin A. A 100-gram serving of beef contains around 7% of the RDA for Vitamin A. Beef is also a source of protein and iron.

Conclusion

Vitamin A is an important nutrient that plays a crucial role in maintaining good health. It is essential to consume Vitamin A-rich foods to meet the body’s needs.

Include foods like liver, sweet potatoes, carrots, pumpkin, spinach, broccoli, cheese, eggs, milk, and beef in your diet to ensure adequate levels of Vitamin A. Consult a healthcare professional before consuming supplements, especially if you are pregnant or breastfeeding.