Vitamin A, also called Retinol, is a fat-soluble vitamin, and it’s important for an array of bodily functions, processes, and parts. It boosts your immune system and strengthens your vision. It is important for the healthy development of eyes and bones, can prevent night blindness and persistent dryness in the eyes, and it also helps guarantee clear vision.
It is also good for your skin, prevents kidney stones, enhances muscle growth, reduces acne, prevents cancer, repairs tissues, slows down the aging process, lowers your cholesterol, protects your reproductive health, and even treats measles. Vitamin A is present in many foods, but some people may be deficient in it because of a sub-standard American diet. We’re going to look at the top 20 foods high in Vitamin A. If you just stick to this list, you’ll be sure to get all your Vitamin A, and you’ll also be boosting your diet and health in general. Many of the foods we’ve included on the list here are good for your health in general. With all the clear benefits of Vitamin A, you’ll want to start incorporating these foods as soon as possible into your diet.
1. Turkey Liver
You don’t have to wait for the next Thanksgiving to enjoy the benefits of turkey liver. If you cook a bird and ask to keep the innards, you can make turkey liver, which is one of the richest sources of Vitamin A available. This food contains 1507% of the daily recommended supply of this vitamin. Next time you cook a whole bird, save the giblets and liver and serve them with stuffing and gravy. You can also fry the liver with onions or chop it to make a delicious sandwich spread.
2. Beef Liver
If turkey liver seems hard to come by after the holiday season, try regular beef liver. A serving of this robust dish contains more than 300% of the recommended daily amount of Vitamin A.
In addition, the liver is rich in iron and vitamin C which is essential for the absorption of iron. Enjoy beef liver fried with onions or chopped up and served on bread or stuffed in celery.
The liver can be high in cholesterol, so make it an occasional nutritional boost if you are watching your levels of LDL cholesterol.
3. Sweet Potatoes
This traditional American favorite is making a comeback in a big way and is now a popular staple ingredient for chips and French fries. More people are shelving white potatoes in favor of more nutrient-rich alternatives, such as sweet potatoes.
These root vegetables have more Vitamin A than carrots, with one serving providing 438% of the daily recommended supply of the Vitamin. These vegetables are filling and yet they contain only 110 calories.
They are remarkably versatile and can be made into chips, fries and baked with a dollop of butter and brown sugar.
4. Butternut Squash
The expression “you can’t tell a book by its cover” doesn’t apply to vegetables. You can usually tell that a vegetable is rich in Vitamin A by its telltale orange appearance.
Butternut squash has flesh the tone of deep orange and has over 400% of the daily recommended supply of Vitamin A. This versatile vegetable is delicious and hearty roasted in the oven and pureed into a soup. It is also rich in Vitamin C, fiber, and potassium.
Butternut squash is a nourishing alternative to regular white potatoes as a side for meat dishes.
5. Cod Liver Oil
Cod liver oil is another traditional food that is seeing renewed popularity. Although it was seldom a culinary favorite and was given to schoolchildren to boost immunity, today people are embracing cod liver oil along with other oily fish.
This oil is rich in Omega 3 fatty acids which are associated with heart health and also contain Vitamin D. A tablespoon of cod liver oil provides 280% of the daily requirement of Vitamin A. You can take this oil by the tablespoon or through capsules.
Fish oils also have a beneficial impact on brain functioning.
Carrots are closely associated with Vitamin A and are famous for being good for eyesight.
These vegetables are packed with Vitamin A, with 200% of the required daily amount in one serving. There is probably not a reason to worry about overdosing on Vitamin A since it is a water-soluble Vitamin that needs constant replenishing and is excreted in the urine.
These colorful root vegetables remain high in vitamins whether they are raw or roasted, but if you boil them, save the water and reuse it to retain the vitamins.
The vegetables also contain vitamins C, K, and fiber.
Kale is the “in” vegetable with millennials. You can find kale dishes in cafes in hipster neighborhoods as well as kale chips in health food stores. There is enough Vitamin A in kale to make any mother of a millennial proud.
It has as much of this vitamin as carrots, 200% of the daily recommended allowance. You can cook kale much like spinach and it can be eaten raw, although it may be easier on the digestive system if it is lightly steamed.
Kale makes a great addition to stews, soups, and quiches.
Peas are green, but they contain as much Vitamin A as many yellowish or orange vegetables.
A three-quarter cup of peas contains 134% of the daily supply of Vitamin A. When it comes to serving peas, the fresher the better for preserving vitamins. Try buying peas in their shells and removing them from their husks for a sweet freshness.
Steam them with a dollop of butter on top. Frozen peas are a decent compromise if you can’t find the fresh vegetables. Canned peas may have some nutritional value, but fresh peas taste better and are more nutritious.
Many people start their day with a half a cantaloupe as an accompaniment to a cooked breakfast, cereal, and cottage cheese. This melon’s orange flesh indicates its high Vitamin A content, a single wedge has 120% of the daily recommended allowance.
Cantaloupe is convenient because it can be halved and scooped right out. It is a welcome addition to fruit salad, especially when it is formed into small balls and served with grapes and strawberries. In addition, cantaloupe has enough juice to slake your thirst in the summertime.
This fruit is favored by dieters because it has just 23 calories per wedge.
A generation ago, mothers would have to coax their kids for a long time to get them to eat their greens.
Today’s millennials certainly love to eat greens, and kale and mustard greens are popular foods with today’s youth.
You may not yet see mustard green chips on the shelves that stock kale chips, but it is worth enjoying this nutritious vegetable, which has 118% of the daily recommended supply of Vitamin A.
These greens are best when steamed since boiling them deprives them of many of their vitamins and minerals. If you must boil them drink or reuse the water for soup.