Top 34 Natural Food Sources of Vitamin A

ТОР 34 TOP Natural Food A Vitamin Sources of Vitamin A comes from two sources. retinoids, which includes retinol and plants called carotenoids. Animal sources called Vitamin A (retinoids and carotenoids). ANIMAL SOURCES OF VITAMIN A: Cod Liver Oil - Vitamin A 13502 IU; 14g (one tablespoon) Cod liver oil has more vitamin A than any other natural source. In fact, it has way too much taken in pure form. Cases of hypervitaminosis-A are most prevalent in people who consume cod liver oil. This wasn't always the case, in fact back in the 1930's and long before that, cod liver oil was considered a very healthy way to get more vitamin's A and D in one's diet, Vitamin A and D work in tandem together. Without enough D, vitamin A becomes toxic to the body (ie., hypervitaminosis-A). *Nowadays, the ratio of these two vitamins is very skewed in most cod liver oils because of modern processing methods and you have to choose it carefully if you're going to use it as a source of vitamin's A or D. The supplements we recommend later use cod liver oil as a source, but the vitamin A is extracted from the oil, not in pure form such as you'll find in a bottle of cod liver oil where you measure your dose by the spoonful. 2. Turkey Liver - Vitamin A 75337IU; (Retinol 8058 µg); (DV 1507%); Calories 273 – per 100g (palm sized) 4050 ug); (270% DV); Calories 122 – per This is another source that's best avoided, as a small 100g serving provides at least triple the upper limit of vitamin A for all age groups, and way too much for infants and children. If you like turkey liver, it isn't dangerous to eat it once in a while, just don't eat it daily. 3. Beef Liver - Vitamin A 31718IU; (Retinol 9500 ug); (DV 634%); Calories 191; - per 100g 4. Pork Liver - Vitamin A 21649IU; (Retinol 6500ug); (DV 433%); Calories 134; – per 100g (palm sized) 5. Fish (salmon, king, chinook) liver - Vitamin A 3140IU; (Retinol 942 ug); (DV 63%); Calories 156; - per 100g Over double the upper recommended daily consumption limit for vitamin A. As with turkey liver, these fish and animal livers can be eaten occasionally, but should be avoided as a daily meal. 6. Butter - Vitamin A 2,499 IU; (Retinol 684ug); (DV 50%); Calories 717; per 100g(21 teaspoons) While 100g (21 teaspoons!) of butter may seem like an enticing and delicious way to get your vitamin A, that's a heck of a lot of calories just to get -70% of your RDA. 7. Eggs - Vitamin A 520 IU; (Retinol 140µg); (DV 15%); Calories 155; (approximately 2 regular eggs - 100g) Eggs aren't a huge source of vitamin A, but eating a couple every morning is a good way for most people to get a third or more of their daily needs. 8. Cheddar Cheese - Vitamin A 1,002 IU (Retinol 265 ug) (20% DV), Calories 300, (per 100g) 9. Whole Milk - 395 IU of Vitamin A, (8% DV), 146 calories, (1 cup) PLANT SOURCES OF VITAMIN A: 1. Dandelion Stems - Vitamin A 5588 IU; (DV 112%); Calories 24.7; per 55g – 2 cups chopped While 55g still has over 100% of the recommended dose, 55g grams is a lot of dandelions! Most people wouldn't be able to regularly choke back this much per day (they don't taste very good) but including a few stems in your salad or smoothie every day is perfectly fine. 2. Sweet Potato - Vitamin A 14,187 IU, (DV 300%) Calories 86; per 100g( ½ cup mashed) One or two of these every day is perfectly fine and a great way to supplement your diet with more vitamin A - along with several other beneficial nutrients. Carrots - Vitamin A 16,706 IU, (DV 334%); Calories 41; per 100g (4 cup chopped) Carrots are another great source of vitamin A, without being overwhelming in their "A" content. 4. Broccoli Leaves - Vitamin A 16,000 IU, (DV 90%); Calories 28; per 100g (1 ½ cups) u grow your own broccoli, the leaves are a great source of vitamin A, offering over 90% you the RDA in a 100g (1 ½ cup) serving. Don't mistake the leaves with the florets which are the "broccoli" you'll find at the supermarket. Florets aren't a significant source of "A". 5. Kale - Vitamin A 9,990 IU, (DV 200%); Calories 49; per 100g - 1 ½ cups Kale is a perfectly fine and safe source of vitamin A. Eat til your heart's content! 6. Spinach - Vitamin A 9,377 IU, (DV 52%); Calories 23 – 3 cups Yet another great food for getting your daily dose of vitamin A, without taking in too much. 7. Pumpkin - Vitamin A 8,513 IU, (DV 100%) Calories 26; 100g - 1 cup mashed Pumpkin is another very safe source of vitamin 8. Iceberg Lettuce - Vitamin A 502 UI, (7% DV), 14 calories, (1 cup shredded), 100g 9. Red 10. Paprika - Vitamin A 3448 IU, (69% DV), 20 calories, (1 tablespoon), 11. Collard Greens - Vitamin A 5,019 IU, (100% DV); Calories 32; per 100g; 12. Tomatoes - Vitamin A 1025 IU, (20% DV), 22 calories, (1 medium) 13. Fortified Oatmeal - (1 cup cooked), 1453 IU of Vitamin A, (29% DV), 159 calories. 14. Butternut Squash - (1 cup cubes), 22868 IU of Vitamin A, (457% DV), 82 calories. 15. Dried Basil - (100 grams), 744 IU of Vitamin A (15% DV), 251 calories. 16. Cantaloupe - (1 wedge, or 1/8 medium melon), 5986 IU of Vitamin A, (120% DV), 23 17. Mangoes - calories. 18. Dried Marjoram - (100 grams), 8068 IU of Vitamin A, (161% DV), 271 calories. 19. Peaches - (1 medium), 489 IU of Vitamin A, (10% DV), 59 calories. 20. Papaya - (1 small), 1444 IU of Vitamin A, (29% DV), 59 calories. 21. Red Bell Peppers - (1 medium), 3726 IU of Vitamin A, (75% DV), 37 calories. 22. Dandelion Greens - (1 cup), 5589 IU of Vitamin A, (112% DV), 25 calories. 23. Mustard Greens - (1 cup chopped), 5880 IU of Vitamin A, (118% DV), 15 calories. 24. Iceberg Lettuce - 361 IU of Vitamin A (7% DV), 10 calories, (1 cup cubes) 25. Butternut Squash - 22868 IU of Vitamin A (457% DV), 82 calories, (1 cup shredded) - Vitamin A 2081 IU, (42% DV), 16 calories, (1 tablespoon), cup sliced), 1785 IU of Vitamin A (36% DV), 107 çalories. Sources - http://nutritiondata.self.com/ • http://en.wikipedia.org/wikiNitamin_A