Vitamin A-Rich Foods | Best Dietary Sources Of Vitamin A

Vitamin A is a fat-soluble vitamin that is stored in the liver. Vitamin A-Rich Foods | Best Dietary Sources Of Vitamin A are mentioned below.

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.

Here are the best dietary sources of Vitamin A or retinol (Preformed Vitamin A):

1. Cod Liver Oil

One of the best sources of retinol is cod liver oil, which is commonly consumed in the form of supplements, which has 2000 percent of the Daily Value (DV), as per the data by USDA.

2. Goat Cheese

This low-calorie cheese is also a rich source of Vitamin A. It contains 29 percent of the DV (as per USDA data).

3. Liver

The livers of mammals like cow, lamb, pig etc, are incredibly rich in retinol and can be consumed as part of a non-vegetarian diet to meet requirements of the vitamin.

4. Blue Cheese

Another healthy cheese- blue cheese- is also rich in Vitamin A1 and contains 15 percent of the DV (as per USDA data).

Here are the best dietary sources of carotenoids or Provitamin A:

1. Carrots

Carrots are popular among health nuts for its nutrient riches, among which Vitamin A is found in 104 percent of the DV (as per USDA data).

2. Spinach

This extremely healthy low-calorie veggie is also rich in Provitamin A or carotenoids containing 52 percent of beta-carotene (a type of carotenoid) by DV (as per USDA data).

3. Sweet Potato

This favourite food of the health freaks also contains good amounts of carotenoids- 283 percent of the DV (as per USDA data).

4. Mango

The king of fruits mango also reigns supreme when it comes to supplying your body with Provitamin A. The delicious fruit contains 21 percent by DV of Vitamin A (as per USDA data).

Since Vitamin A is fat-soluble, it will be absorbed better by the body when consumed along with healthy fats. Animal-sources of Vitamin A may be more effective in fighting Vitamin A deficiency as they are also naturally rich in fats. For plant-sources of Vitamin A, make sure you add some amounts of healthy oils like olive oil, canola oil etc. to improve Vitamin uptake.

To find the complete information about Vitamin A: Its functions , deficiency , recommendations click here.

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