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Vitamin A Rich Foods List

Truth is we’ve been delaying this article for a while until we had enough information & facts to allow us to enlighten our readers.

20 Foods High In Vitamin A

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. The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300–600 mcg for children and adolescents.
Put simply, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canad.

About The Types Of Vitamin A And Retinol Equivalents

The current daily value for Vitamin A is 900μg of retinol activity equivalents (RAEs). Below is a list high vitamin A foods, click here for over 200 foods high in vitamin A, sortable by common serving size, 200 calorie serving size, or 100 gram serving siz.

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Contents

These include: helping your body’s natural defence against illness and infection (the immune system) work properly

helping vision in dim light

keeping skin and the lining of some parts of the body, such as the nose, healthy.

Sources Of Vitamin A

There are two main sources of vitamin A: animal sources and plant sources. All the sources of vitamin A need some fat in the diet to aid absorption.
Plant sources of vitamin A include: mangos, papaya, many of the squashes, carrots, sweet potatoes and maize (but not the white varieties). Other good sources of vitamin A are red palm oil and biruti palm oil. (Note: if these oils are boiled to remove their colour the vitamin A is destroyed.).
Some fruits and vegetables are easier to digest than others, and it has been shown that dark green leafy vegetables such as spinach or amaranth are harder to digest. Ultraviolet light can also reduce the vitamin A content of food, so drying of fruits such as mangos should not be done in direct sunlight (see page 73). Diets that rely heavily on local carbohydrates, such as rice, fufu, ugali, cassava, millet and sorghum, are very low in vitamin A, unless vitamin A-rich foods are adde.

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