Thursday, February 21, 2013

Top 10 Foods Highest in Vitamin A


Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. The current percent daily value for Vitamin A is 5000 international units (IU).


#1: Liver (Pâté)
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV). Click to see complete nutrition facts.
#2: Paprika, Red Pepper, Cayenne, Chili Powder
A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon.
Click to see complete nutrition facts
#3: Sweet Potatoes
With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.
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#4: Carrots
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.
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#5: Dark Leafy Greens
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV).
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#6: Butternut Squash
Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup.
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#7: Dried Herbs
Dried herbs are so packed with vitamins they appear on practically every HealthAliciousNess Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV).
Click to see complete nutrition facts
#8: Lettuce
The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.
Click to see complete nutrition facts.
#9: Dried Apricots
Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot.
Click to see complete nutrition facts.
#10: Cantaloupe
Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.
Click to see complete nutrition facts




Other Vitamin A Rich Foods
Papaya1094IU (22% DV) per 100 gram serving1532IU (31% DV) per cup cubed (140 grams)1663IU (33% DV) per small papaya (152 grams)Click to see complete nutrition facts for Papaya
Mangoes765IU (15% DV) per 100 gram serving1262IU (25% DV) per cup sliced (165 grams)1584IU (32% DV) in an average mango (207 grams)Click to see complete nutrition facts for Mangoes
Green Peas2100IU (42% DV) per 100 gram serving3360IU (68% DV) per cup (160 grams)1680IU (34% DV) in a half cup (80 grams)Click to see complete nutrition facts for Cooked Green Peas
Tomatoes833IU (17% DV) per 100 gram serving1499IU (30% DV) per cup chopped (180 grams)1025IU (20% DV) in an average tomato (123 grams)Click to see complete nutrition facts for Red Ripe Tomatoes
Peaches326IU (7% DV) per 100 gram serving502IU (10% DV) per cup sliced (154 grams)489IU (10% DV) in a medium sized peach (150 grams)Click to see complete nutrition facts for Raw Peaches
Red Bell (Sweet) Peppers3131IU (63% DV) per 100 gram serving4665IU (93% DV) per cup chopped (149 grams)3726IU (75% DV) in a medium sized pepper (119 grams)Click to see complete nutrition facts for Raw Red Bell Peppers
Fortified Skim (Non-Fat) Milk*204IU (4% DV) per 100 gram serving500IU (10% DV) per cup (245 grams)63IU (1% DV) in a fluid ounce (31 grams)Click to see complete nutrition facts for Fortified Skim Milk
Whole Milk102IU (2% DV) per 100 gram serving249IU (5% DV) per cup (244 grams)32IU (1% DV) in a fluid ounce (31 grams)Click to see complete nutrition facts for Whole Milk
Oatmeal (Fortified)621IU (12% DV) per 100 gram serving1453IU (29% DV) per cup (234 grams)272IU (14% DV) in a half-cup (117 grams)Click to see complete nutrition facts for Instant Fortified Oatmeal
*Amount of vitamin A may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin A from each individual product. 

Health Benefits of Vitamin A

  • Increased Protection from Bacterial and Viral Infections - Vitamin A is essential for healthy surface linings of the eyes, mucous membranes, respiratory, urinary, and intestinal tracts.3-6
  • Proper Immune Functioning - Vitamin A is essential to regulate the immune system, and plays a key role in making white blood cells which fight off infections in the body.4,5,7-9
  • Cancer Protection (*Food Sources Only) - Studies suggest beta-carotene and vitamin A lower risk of many types of cancer.10 This effect could mainly be from a diet high in vegetables and not from supplements. Vitamin A supplements have been shown to increase risk of cancer.11-13

High Risk Groups for a Vitamin A Deficiency

  • Vegetarians and Vegans - Vegetarians and vegans who do not eat eggs and dairy foods need to consume at least 5 servings of either dark leafy greens or orange and yellow fruits and vegetables to meet their vitamin A needs.
  • People with Long Term Problems Absorbing Fat - Problems absorbing fat in the long term can lead to diarrhea and vitamin A deficiency. This includes people with:
    • Celiac disease - Gluten Intolerance
    • Crohn's disease - Inflammatory Bowel Disease
    • Pancreatic disorders - The pancreas releases enzymes for proper digestion of fats

Read more at http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php#MlVVGy1Xv0WiLwLE.99 

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