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What are Some Foods Containing Vitamin a?

Kerrie Main
Kerrie Main

Vitamin A is very important and helps with the formation and maintenance of healthy skin, hair and mucous membranes. It helps to regulate the immune system and might help white blood cells, which fight off infections, work more effectively. This vitamin also is necessary in essential body functions such as bone growth, tooth development and reproduction. One of the usable forms of the vitamin is retinol, which is a fat-soluble vitamin essential for proper vision and bone development. There are many foods containing vitamin A, including animal products, fortified products and dark-colored fruits and vegetables.

Many animal products are common foods containing vitamin A. They include whole eggs, liver and milk products. Cow liver typically has the most amount of vitamin A, compared to other types of animal livers, such as chicken livers. Milk products with this vitamin include whole milk, butter, yogurt, cheese and ice cream, and cow milk tends to have more vitamin A than goat milk or soy milk.

Butternut squash soup.
Butternut squash soup.

Fortified products, such as cereals, are other types of foods containing vitamin A. People can receive this nutrient by incorporating whole grain cereal, oatmeal and fortified bread into their daily diets. Vegetarians and vegans who typically do not eat animal products can incorporate more fortified products to meet the daily nutrient requirements provided by this vitamin.

Cantaloupes contain vitamin A.
Cantaloupes contain vitamin A.

One of the easiest ways to ensure the intake of foods containing vitamin A is by eating lots of dark-colored vegetables and fruits. Some foods that have very high amounts of vitamin A include sweet potatoes, butternut squash, broccoli, spinach and kale. Fruits with high vitamin A content are apricots, mangos, cantaloupe, cherries and many types of berries, such as blueberries, blackberries, strawberries and raspberries. Apples also contain high amounts of this nutrient, but the peel must be consumed as well.

Vitamin A can be found in whole eggs.
Vitamin A can be found in whole eggs.

When planning meals with foods containing vitamin A, one typically needs to incorporate all different types of the food categories. For example, one should plan to eat a fortified cereal or toast with berries for breakfast, along with a glass of milk. This type of meal planning provides vitamin A as part of a well-balanced diet.

The daily requirements of vitamins usually are measured in international units (IU). Adult males need to consume a minimum of 3,000 IU of Vitamin A per day, adult females need to consume at least 2,333 IU, pregnant women should consume a minimum of 2,500 IU, and lactating women need to consume at least 4,000 IU. These requirements can be easy to meet, because one large carrot is estimated to contain more than 10,000 IU of vitamin A.

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    • Butternut squash soup.
      By: Studio DER
      Butternut squash soup.
    • Cantaloupes contain vitamin A.
      By: Elena Schweitzer
      Cantaloupes contain vitamin A.
    • Vitamin A can be found in whole eggs.
      By: Elenathewise
      Vitamin A can be found in whole eggs.
    • Blueberries are high in vitamin A.
      By: Mariusz Blach
      Blueberries are high in vitamin A.
    • Apples contain high amounts of vitamin A, especially in the peel.
      By: tesgro
      Apples contain high amounts of vitamin A, especially in the peel.
    • Strawberries, blueberries, and blackberries, all of which contain vitamin A.
      By: Elenathewise
      Strawberries, blueberries, and blackberries, all of which contain vitamin A.
    • Soy milk typically does not contain as much vitamin A as cow's milk.
      By: 3dsguru
      Soy milk typically does not contain as much vitamin A as cow's milk.
    • Carrots contain Vitamin A.
      By: Dionisvera
      Carrots contain Vitamin A.
    • Kale has a high amount of vitamin A.
      By: silencefoto
      Kale has a high amount of vitamin A.
    • Most types of squash, including yellow squash, contain vitamin A.
      By: web2000ra
      Most types of squash, including yellow squash, contain vitamin A.
    • Apricots contain high amounts of vitamin A.
      By: Malyshchyts Viktar
      Apricots contain high amounts of vitamin A.
    • Like many leafy greens, spinach contains Vitamin A.
      By: margo555
      Like many leafy greens, spinach contains Vitamin A.
    • Mangos contain high amounts of vitamin A.
      By: volff
      Mangos contain high amounts of vitamin A.
    • Spinach can be used to make healthy, green smoothies.
      By: tashka2000
      Spinach can be used to make healthy, green smoothies.