18 Foods High in Vitamin A

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese and butter. 18 foods high in vitamin A are mentioned below.

Vitamin A is a fat-soluble vitamin that is stored in the liver.

There are two types of vitamin A that are found in the diet.

  • Preformed vitamin A is found in animal products such as meat, fish, poultry, and dairy foods.
  • Provitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene.

Vitamin A is also available in dietary supplements. It most often comes in the form of retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A) or a combination of preformed and provitamin A.

1. Beef Liver — 713% DV per serving

1 slice: 6,421 mcg (713% DV) 100 grams: 9,442 mcg (1,049% DV)

2. Lamb Liver — 236% DV per serving

1 ounce: 2,122 mcg (236% DV) 100 grams: 7,491 mcg (832% DV)

3. Liver Sausage — 166% DV per serving

1 slice: 1,495 mcg (166% DV) 100 grams: 8,384 mcg (923% DV)

4. Cod Liver Oil — 150% DV per serving

1 teaspoon: 1,350 mcg (150% DV) 100 grams: 30,000 mcg (3,333% DV)

5. Salmon — 25% DV per serving

Half a fillet: 229 mcg (25% DV) 100 grams: 149 mcg (17% DV)

6. Goose Liver Pâté — 14% DV per serving

1 tablespoon: 130 mcg (14% DV) 100 grams: 1,001 mcg (111% DV)

7. Goat Cheese — 13% DV per serving

1 slice: 115 mcg (13% DV) 100 grams: 407 mcg (45% DV)

8. Butter — 11% DV per serving

1 tablespoon: 97 mcg (11% DV) 100 grams: 684 mcg (76% DV)

9. Limburger Cheese — 11% DV per serving

1 slice: 96 mcg (11% DV) 100 grams: 340 mcg (38% DV)

10. Cheddar — 10% DV per serving

1 slice: 92 mcg (10% DV) 100 grams: 330 mcg (37% DV)

11. Camembert — 10% DV per serving

1 wedge: 92 mcg (10% DV) 100 grams: 241 mcg (27% DV)

12. Roquefort Cheese — 9% DV per serving

1 ounce: 83 mcg (9% DV) 100 grams: 294 mcg (33% DV)

13. Hard-Boiled Egg — 8% DV per serving

1 large egg: 74 mcg (8% DV) 100 grams: 149 mcg (17% DV)

14. Trout — 8% DV per serving

1 fillet: 71 mcg (8% DV) 100 grams: 100 mcg (11% DV)

15. Blue Cheese — 6% DV per serving

1 ounce: 56 mcg (6% DV) 100 grams: 198 mcg (22% DV)

16. Cream Cheese — 5% DV per serving

1 tablespoon: 45 mcg (5% DV) 100 grams: 308 mcg (34% DV)

17. Caviar — 5% DV per serving

1 tablespoon: 43 mcg (5% DV) 100 grams: 271 mcg (30% DV)

18. Feta Cheese — 4% DV per serving

1 ounce: 35 mcg (4% DV) 100 grams: 125 mcg (14% DV)

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10 Fruits High in Provitamin A

There are two types of vitamin A that are found in the diet. 10 Fruits High in Provitamin A are mentioned.

  • Preformed vitamin A is found in animal products such as meat, fish, poultry, and dairy foods.
  • Provitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene.

Vitamin A is also available in dietary supplements. It most often comes in the form of retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A) or a combination of preformed and provitamin A. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/

Provitamin A is generally more abundant in vegetables than fruits. But a few types of fruit provide good amounts, as shown below.

1. Mango — 20% DV per serving

1 medium mango: 181 mcg (20% DV) 100 grams: 54 mcg (6% DV)

2. Cantaloupe — 19% DV per serving

1 large wedge: 172 mcg (19% DV) 100 grams: 169 mcg (19% DV)

3. Pink or Red Grapefruit — 16% DV per serving

1 medium grapefruit: 143 mcg (16% DV) 100 grams: 58 mcg (6% DV)

4. Watermelon — 9% DV per serving

1 wedge: 80 mcg (9% DV) 100 grams: 28 mcg (3% DV)

5. Papaya — 8% DV per serving

1 small papaya: 74 mcg (8% DV) 100 grams: 47 mcg (5% DV)

6. Apricot — 4% DV per serving

1 medium apricot: 34 mcg (4% DV) 100 grams: 96 mcg (11% DV)

7. Tangerine — 3% DV per serving

1 medium tangerine: 30 mcg (3% DV) 100 grams: 34 mcg (4% DV)

8. Nectarine — 3% DV per serving

1 medium nectarine: 24 mcg (3% DV) 100 grams: 17 mcg (2% DV)

9. Guava — 2% DV per serving

1 medium guava: 17 mcg (2% DV) 100 grams: 31 mcg (3% DV)

10. Passion Fruit — 1% DV per serving

1 medium fruit: 12 mcg (1% DV) 100 grams: 64 mcg (7% DV)

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10 Vegetables High in Provitamin A

There are two types of vitamin A that are found in the diet. 10 Vegetables High in Provitamin A are mentioned.

  • Preformed vitamin A is found in animal products such as meat, fish, poultry, and dairy foods.
  • Provitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene.

Vitamin A is also available in dietary supplements. It most often comes in the form of retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A) or a combination of preformed and provitamin A. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/

Your body can produce vitamin A from carotenoids found in plants.

These carotenoids include beta-carotene and alpha-carotene, which are collectively known as provitamin A.

However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A.

Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated.

1. Sweet Potato (cooked) — 204% DV per serving

1 cup: 1,836 mcg (204% DV) 100 grams: 1,043 mcg (116% DV)

2. Winter Squash (cooked) — 127% DV per serving

1 cup: 1,144 mcg (127% DV) 100 grams: 558 mcg (62% DV)

3. Kale (cooked) — 98% DV per serving

1 cup: 885 mcg (98% DV) 100 grams: 681 mcg (76% DV)

4. Collards (cooked) — 80% DV per serving

1 cup: 722 mcg (80% DV) 100 grams: 380 mcg (42% DV)

5. Turnip Greens (cooked) — 61% DV per serving

1 cup: 549 mcg (61% DV) 100 grams: 381 mcg (42% DV)

6. Carrot (cooked) — 44% DV per serving

1 medium carrot: 392 mcg (44% DV) 100 grams: 852 mcg (95% DV)

7. Sweet Red Pepper (raw) — 29% DV per serving

1 large pepper: 257 mcg (29% DV) 100 grams: 157 mcg (17% DV)

8. Swiss Chard (raw) — 16% DV per serving

1 leaf: 147 mcg (16% DV) 100 grams: 306 mcg (34% DV)

9. Spinach (raw) — 16% DV per serving

1 cup: 141 mcg (16% DV) 100 grams: 469 mcg (52% DV)

10. Romaine Lettuce (raw) — 14% DV per serving

1 large leaf: 122 mcg (14% DV) 100 grams: 436 mcg (48% DV)

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8 Best Nutrients for Hair Growth

Many people view healthy-looking hair as a sign of health or beauty. Like any other part of your body, hair needs a variety of nutrients to be healthy and grow. In fact, many nutritional deficiencies are linked to hair loss. While factors such as age, genetics and hormones also affect hair growth, optimal nutrient intake is key. Below are 8 nutrients that may be important for hair growth.

1. Vitamin A

All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body.

Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy (2Trusted Source).

Diets deficient in vitamin A may lead to several problems, including hair loss (3Trusted Source).

While it’s important to get enough vitamin A, too much may be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss (4Trusted Source).

Sweet potatoes, carrots, pumpkins, spinach and kale are all high in beta-carotene, which is turned into vitamin A.

Vitamin A can also be found in animal products such as milk, eggs and yogurt. Cod liver oil is a particularly good source.

2. B-Vitamins

One of the best known vitamins for hair growth is a B-vitamin called biotin.

Studies link biotin deficiency with hair loss in humans (5Trusted Source).

Although biotin is used as an alternative hair-loss treatment, those who are deficient have the best results.

However, deficiency is very rare because it occurs naturally in a wide range of foods.

There’s also a lack of data about whether biotin is effective for hair growth in healthy individuals.

Other B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.

You can get B-vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark, leafy greens.

Additionally, animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement.

3. Vitamin C

Free radical damage can block growth and cause your hair to age.

Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals (6Trusted Source).

In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure.

Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.

Strawberries, peppers, guavas and citrus fruits are all good sources of vitamin C.

4. Vitamin D

Low levels of vitamin D are linked to alopecia, a technical term for hair loss (7Trusted Source).

Research also shows that vitamin D may help create new follicles — the tiny pores in the scalp where new hair can grow (8).

Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unknown.

That said, most people don’t get enough vitamin D and it may still be a good idea to increase your intake.

Your body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods.

5. Vitamin E

Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress.

In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months (9Trusted Source).

The placebo group had only a 0.1% increase (9Trusted Source).

Sunflower seeds, almonds, spinach and avocados are all good sources of vitamin E.

6. Iron

Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.

Iron deficiency, which causes anemia, is a major cause of hair loss. It’s especially common in women (10Trusted Source11Trusted Source12Trusted Source13Trusted Source).

Foods high in iron include clams, oysters, eggs, red meat, spinach and lentils.

7. Zinc

Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly.

Hair loss is a common symptom of zinc deficiency (14Trusted Source15Trusted Source).

Studies show zinc supplements reduce hair loss caused by zinc deficiency (16Trusted Source17Trusted Source).

However, there are some anecdotal reports that supplementing with too high of a dose can also contribute to hair loss.

For this reason, it may be better to get your zinc from whole foods. Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds and lentils.

8. Protein

Hair is made almost entirely of protein. Consuming enough is important for hair growth.

Animal studies show that protein deficiency may decrease hair growth and even lead to hair loss (18Trusted Source19Trusted Source20Trusted Source).

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