1. Sunflower Seeds
Sunflower seeds make an excellent snack. People can also sprinkle them on yogurt, oatmeal, or salad.
20 Foods High In Vitamin A
vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health.
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.
A, also known as retinol, has several important functions.
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.
Why You Need Vitamin A
excellent source of vitamin A on its own. In the US, though, many types of dairy milk are actually fortified with additional vitamin A.
Depending on the dairy source, a single serving can have between 100 and 300 mcg of vitamin A. That’s more than 150% of your daily requirement in a single serving. For people following plant-based diets, this makes sweet potato an invaluable source of vitamin A.
Spinach is known as a nutrient powerhouse for a reason. A half-cup of raw carrots contains more than 450 mcg of vitamin A. This is part of the reason why carrots are touted as good for your eyesight.
All forms of yellow squash include some vitamin A, but pumpkin is king when it comes to this nutrient. A slice of pumpkin pie can have as much as 480 mcg of vitamin A, which is more than half your daily requirement. Peppers
When it comes to vitamin A, the color of your peppers matters.
Swapping the color of peppers in your food is an easy change that has big nutritional dividends.