Fruits for vitamin A are universally recognized as being healthy and nutrient-rich. Although diets containing fruits are common, consuming sufficient amounts of fruits may not be. People often fail to include fruits in their diets due to their busy, industrial lifestyles. Even individuals with no active lifestyle benefit from increased fruit intake. The best part is that many fresh tropical fruits in regular use – such as bananas, mangoes and pineapples – are also rich in vitamin A. This makes them an excellent source of the vitamin. Vitamin A is essential for many aspects of the individual. In this article, we will look at foods that are high in vitamin A.
If you believe in the importance of health and want to feel better, then you need to know the important role played by vitamin a.
Fruits For Vitamin A
Good sources of vitamin A (retinol) include:
- cheese
- eggs
- oily fish
- fortified low-fat spreads
- milk and yoghurt
- liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (if you’re pregnant you should avoid eating liver or liver products)
You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol.
The main food sources of beta-carotene are:
- yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
- yellow fruit, such as mango, papaya and apricots
How Much Vitamin A Do I Need?
The total vitamin A content of a food is usually expressed as micrograms (µg) of retinol equivalents (RE).
The amount of vitamin A adults aged 19 to 64 need is:
- 700 µg a day for men
- 600 µg a day for women
You should be able to get all the vitamin A you need from your diet.
Any vitamin A your body does not need immediately is stored for future use. This means you do not need it every day.
What Happens If I Take Too Much Vitamin A?
Some research suggests that having more than an average of 1.5 mg (1,500 µg) a day of vitamin A over many years may affect your bones, making them more likely to fracture when you’re older.
This is particularly important for older people, especially women, who are already at increased risk of osteoporosis, a condition that weakens bones.
If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A.
Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A.
If you take supplements containing vitamin A, make sure your daily intake from food and supplements does not exceed 1.5 mg (1,500 µg).
If you eat liver every week, do not take supplements that contain vitamin A.
If You’re Pregnant
Having large amounts of vitamin A can harm your unborn baby. So if you’re pregnant or thinking about having a baby, do not eat liver or liver products, such as pâté, because these are very high in vitamin A.
Also avoid taking supplements that contain vitamin A. Speak to your GP or midwife if you would like more information.
What Does The Department Of Health And Social Care Advise?
You should be able to get all the vitamin A you need by eating a varied and balanced diet.
If you take a supplement that contains vitamin A, do not take too much because this could be harmful.
Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pâté, more than once a week.
You should also be aware of how much vitamin A there is in any supplements you take.
If you’re pregnant or thinking of having a baby:
- avoid taking supplements containing vitamin A, including fish liver oil, unless advised to by your GP
- avoid liver or liver products, such as pâté, as these are very high in vitamin A
Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.
This means:
- not eating liver or liver products, such as pâté, more than once a week, or having smaller portions of these
- taking no more than 1.5mg of vitamin A a day in supplements (including fish liver oil) if you do not eat liver or liver products
- not taking any supplements containing vitamin A (including fish liver oil) if you eat liver once a week
Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm.
Foods That Are High in Vitamin A
Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function 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.
Deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet.The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300–600 mcg for children and adolescents.
The RDA provides enough vitamin A for the vast majority of people.
Put simply, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canada.
This article lists 20 foods that are rich in vitamin A, plus an additional 20 fruits and vegetables rich in 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. King Mackerel — 43% DV per serving
Half a fillet: 388 mcg (43% DV) 100 grams: 252 mcg (28% DV)
6. Salmon — 25% DV per serving
Half a fillet: 229 mcg (25% DV) 100 grams: 149 mcg (17% DV)
7. Bluefin Tuna — 24% DV per serving
1 ounce: 214 mcg (24% DV) 100 grams: 757 mcg (84% DV)
8. Goose Liver Pâté — 14% DV per serving
1 tablespoon: 130 mcg (14% DV) 100 grams: 1,001 mcg (111% DV)
9. Goat Cheese — 13% DV per serving
1 slice: 115 mcg (13% DV) 100 grams: 407 mcg (45% DV)
10. Butter — 11% DV per serving
1 tablespoon: 97 mcg (11% DV) 100 grams: 684 mcg (76% DV)
11. Limburger Cheese — 11% DV per serving
1 slice: 96 mcg (11% DV) 100 grams: 340 mcg (38% DV)
12. Cheddar — 10% DV per serving
1 slice: 92 mcg (10% DV) 100 grams: 330 mcg (37% DV)
13. Camembert — 10% DV per serving
1 wedge: 92 mcg (10% DV) 100 grams: 241 mcg (27% DV)
14. Roquefort Cheese — 9% DV per serving
1 ounce: 83 mcg (9% DV) 100 grams: 294 mcg (33% DV)
15. Hard-Boiled Egg — 8% DV per serving
1 large egg: 74 mcg (8% DV) 100 grams: 149 mcg (17% DV)
16. Trout — 8% DV per serving
1 fillet: 71 mcg (8% DV) 100 grams: 100 mcg (11% DV)
17. Blue Cheese — 6% DV per serving
1 ounce: 56 mcg (6% DV) 100 grams: 198 mcg (22% DV)
18. Cream Cheese — 5% DV per serving
1 tablespoon: 45 mcg (5% DV) 100 grams: 308 mcg (34% DV)
19. Caviar — 5% DV per serving
1 tablespoon: 43 mcg (5% DV) 100 grams: 271 mcg (30% DV)
20. Feta Cheese — 4% DV per serving
1 ounce: 35 mcg (4% DV) 100 grams: 125 mcg (14% DV)
10 Vegetables High in Provitamin A
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)
10 Fruits High in Provitamin A
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)
How Do You Meet Your Vitamin A Requirements?
You can easily meet your requirements for vitamin A by regularly eating some of the foods listed in this article. Many foods also contain added vitamin A, including cereals, margarine and dairy products.
Since vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fat. Most animal-sourced foods that are rich in vitamin A are also high in fat, but the same doesn’t apply to most plant sources of provitamin A.
You can improve your absorption of provitamin A from plant sources by adding a dash of oil to your salad.
However, as mentioned above, some people have a genetic mutation that makes the conversion of provitamin A into vitamin A much less efficient.
Because of this, vegans should take supplements or make sure to eat plenty of the fruits and vegetables listed above.
Fortunately, foods abundant in vitamin A are usually easy to come by and most are an excellent addition to a healthy diet.
10 Fruits High In Vitamin E
While fruits are generally not the best sources of vitamin E, many provide good amounts. Fruits are also rich in vitamin C, which cooperates with vitamin E as an antioxidant
1. Mamey Sapote — 39% DV per serving
Half a fruit: 5.9 mg (39% DV)
100 grams: 2.1 mg (14% DV)
2. Avocado — 14% DV per serving
Half a fruit: 2.1 mg (14% DV)
100 grams: 2.1 mg (14% DV)
3. Mango — 10% DV per serving
Half a fruit: 1.5 mg (10% DV)
100 grams: 0.9 mg (6% DV)
4. Kiwifruit — 7% DV per serving
1 medium fruit: 1.0 mg (7% DV)
100 grams: 1.5 mg (10% DV)
5. Blackberries — 6% DV per serving
Half a cup: 0.8 mg (6% DV)
100 grams: 1.2 mg (8% DV)
6. Black Currants — 4% DV per serving
Half a cup: 0.6 mg (4% DV)
100 grams: 1.0 mg (7% DV)
7. Cranberries (dried) — 4% DV per serving
1 ounce: 0.6 mg (4% DV)
100 grams: 2.1 mg (14% DV)
8. Olives (pickled) — 3% DV per serving
5 pieces: 0.5 mg (3% DV)
100 grams: 3.8 mg (25% DV)
9. Apricots — 2% DV per serving
1 medium fruit: 0.3 mg (2% DV)
100 grams: 0.9 mg (6% DV)
10. Raspberries — 1% DV per serving
10 pieces: 0.2 mg (1% DV)
100 grams: 0.9 mg (6% DV)
10 Vegetables High in Vitamin E
Like fruits, many vegetables are decent sources of vitamin E, but do not provide nearly as much as nuts and seeds.
1. Red Sweet Pepper (raw) — 13% DV per serving
1 medium pepper: 1.9 mg (13% DV)
100 grams: 1.6 mg (11% DV)
2. Turnip Greens (raw) — 10% DV per serving
1 cup: 1.6 mg (10% DV)
100 grams: 2.9 mg (19% DV)
3. Beet Greens (cooked) — 9% DV per serving
Half a cup: 1.3 mg (9% DV)
100 grams: 1.8 mg (12% DV)
4. Butternut Squash (cooked) — 9% DV per serving
Half a cup: 1.3 mg (9% DV)
100 grams: 1.3 mg (9% DV)
5. Broccoli (cooked) — 8% DV per serving
Half a cup: 1.1 mg (8% DV)
100 grams: 1.5 mg (10% DV)
6. Mustard Greens (cooked) — 8% DV per serving
Half a cup: 1.3 mg (8% DV)
100 grams: 1.8 mg (12% DV)
7. Asparagus (cooked) — 6% DV per serving
4 spears: 0.9 mg (6% DV)
100 grams: 1.5 mg (10% DV)
8. Swiss Chard (raw) — 6% DV per serving
1 leaf: 0.9 mg (6% DV)
100 grams: 1.9 mg (13% DV)
9. Collards (raw) — 5% DV per serving
1 cup: 0.8 mg (5% DV)
100 grams: 2.3 mg (15% DV)
10. Spinach (raw) — 4% DV per serving
1 cup: 0.6 mg (4% DV)
100 grams: 2.0 mg (14% DV)
10 Cooking Oils High in Vitamin E
The richest sources of vitamin E are cooking oils, especially wheat germ oil. Just one tablespoon of wheat germ oil may provide around 135% of the DV.
1. Wheat Germ Oil — 135% DV per serving
1 tablespoon: 20 mg (135% DV)
100 grams: 149 mg (996% DV)
2. Hazelnut Oil — 43% DV per serving
1 tablespoon: 6.4 mg (43% DV)
100 grams: 47 mg (315% DV)
3. Sunflower Oil — 37% DV per serving
1 tablespoon: 5.6 mg (37% DV)
100 grams: 41 mg (274% DV)
4. Almond Oil — 36% DV per serving
1 tablespoon: 5.3 mg (36% DV)
100 grams: 39 mg (261% DV)
5. Cottonseed Oil — 32% DV per serving
1 tablespoon: 4.8 mg (32% DV)
100 grams: 35 mg (235% DV).
6. Safflower Oil — 31% DV per serving
1 tablespoon: 4.6 mg (31% DV)
100 grams: 34 mg (227% DV)
7. Rice Bran Oil — 29% DV per serving
1 tablespoon: 4.4 mg (29% DV)
100 grams: 32 mg (215% DV)
8. Grapeseed Oil — 26% DV per serving
1 tablespoon: 3.9 mg (26% DV)
100 grams: 29 mg (192% DV)
9. Canola Oil — 16% DV per serving
1 tablespoon: 2.4 mg (16% DV)
100 grams: 18 mg (116% DV)
10. Palm Oil — 14% DV per serving
1 tablespoon: 2.2 mg (14% DV)
100 grams: 16 mg (106% DV)
How Can You Get Enough Vitamin E?
Vitamin E is found in nearly all foods to some extent. For this reason, most people are not at risk of deficiency.
Yet, disorders that affect the absorption of fat, such as cystic fibrosis or liver disease, may lead to deficiency over time, especially if your diet is low in vitamin E .
Increasing your vitamin E intake is easy, even without supplements. For instance, an excellent strategy would be to add some sunflower seeds or almonds to your diet.
You can also increase the absorption of vitamin E from low-fat foods by eating them with fat. Adding a tablespoon of oil to your salad could make a significant difference.
The 5 Best Vitamins 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 5 vitamins and 3 other 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.
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 .
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.
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
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 .
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. It may still be a good idea to increase your intake.
5. Vitamin E
Similar to vitamin C, vitamin E is an antioxidant that can help 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.
The placebo group had only a 0.1% increase
Importance Of Vitamin A
1. Immune function
An adequate intake of vitamin A contributes to the normal functioning of the immune system by supporting the integrity of the mucosal epithelium (a protective membrane that lines various organs).*
Research shows that when there’s inadequate vitamin A, the integrity of this lining is suboptimal, affecting barrier function of the respiratory tract, digestive tract, and eyes against possible invaders or compounds we don’t want to cross these barriers.* This is relevant since 45% of adults fall short3 on the nutrient.
2. Eye health
You surely learned early in life that beta-carotene-rich carrots are good for your eyes. Indeed, vitamin A is necessary for proper eyesight and needed in the rod cells found in the retina, which allow us to see in low light and even detect motion,* says Alexander Michels, Ph.D., a research associate at Oregon State University’s Linus Pauling Institute. Without proper intake of it, one’s eyesight can be significantly affected.
3. Healthy skin
Vitamin A is an essential nutrient for skin as it acts as an antioxidant and supports the process through which the skin regenerates.*
Its most famous skin-healthy version is actually topical: retinol, a vitamin A derivative. When applied to the epidermis, it promotes skin cell turnover, evenness, smoothness, and vitality.
4. Reproduction & growth
Scientific literature has long acknowledged the importance of vitamin A for reproduction—and researchers now know that the retinoic acid form of vitamin A, in particular, plays a role in both male and female reproductive health, as well as in the normal development of embryos.*