Beef Liver — 713% DV per serving vegetables, consumption has in recent decades been low and stagnating in many countries ... programs aiming toincrease production and/or demand for vitamin A rich foods have had. Just one cup of chopped turnip greens gives you 318 mcg RAE, that is, 127% of your DV.13 Cook them and you get 549 mcg RAE in a cup (219% DV).14. Nutrition
Staying with a plant based diet helps eliminate these concerns but you still want to make sure you are getting a balance of nutrients. Vitamin A-Rich Vegetables: 4. 2. The rule of thumb with Vitamin A rich foods is to think colorful. Vitamin A is a fat-soluble vitamin that your body needs for good vision (particularly low light vision) and healthy skeletal tissue, teeth, skin, soft tissue and mucous membranes.1 It also keeps your reproductive system, immune system, heart, kidneys, and lungs working well.2. Lettuce, celery, radish, spring onions, parsley, cucumber, and tomatoes are probably the most important salad vegetables as they are generally eaten raw, and by doing this, the whole of the vitamin content it preserved. ‘Beauregard’ Sweet Potato. Many packaged foods contain excess sugar, salt and fat which we are told to avoid. Adding vitamin-A-rich foods to your weekly menu will pay off major beauty dividends (it helps protect against UV rays and keep skin healthy),, plus it boosts immunity. The word vitamin comes from the words "vital" and "amine."
A cup of cooked kale provides 17707 IU of vitamin A, while spinach provides 377% of the daily value. Vitamin A in vegetables is readily available, and easy for the body to access, while most of the meats that carry it are high in cholesterol. Now that you have this exclusive list of veggies to fall back on, it’s time to go shopping. This includes vitamin A, vitamin K, calcium, iron, manganese and of course, vitamin C. Kale is also a source of powerful antioxidants like quercetin and kaempferol. This is a fact sheet intended for health professionals. 1 cup of cooked kale provides 885 mcg RAE (354% DV). 3) Carrots: Being rich in color, it is even a rich source of vitamins A, K, C and B8. The content of beta carotene makes it a super-food for vitamin A. Its mild flavor makes it especially versatile. Vitamin A is fat soluble that gets absorbed easily specially Provitamin A that is taken from plant sources. You can even blend it into your post-workout/morning smoothie.9. The vegetables that are rich in this vitamin are avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots. 3. A plant based diet provides Vitamin A while offering low fat nutrition. Green leafy vegetables combined with other green, orange and red veggies provide natural sources of the vitamin. Just be sure to have a variety of vitamin A-rich food and you’ll meet your requirements without a glitch.3. The % daily value (DV) indicates how much of your daily value the food delivers. They’ll win you over not only with their precious vitamin A content but just as much with their irresistible flavor and texture. High vitamin A foods include sweet potatoes, carrots, fish (tuna), winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers, pink grapefruit, and broccoli. Roast it along with sweet bell peppers, add some garlic and olive oil or lemon butter, and you have the perfect side to your main course. There are two types of Vitamin A. Preformed Vitamin A is found in meats and dairy, while provitamin A is in fruits and vegetables. Many vegetables have this crucial vitamin and incorporating them into your daily diet isn’t as complicated as you may think. One cup of cooked collard greens gives you around 722 mcg RAE of vitamin A (288% DV)10 Cook them up with a dash of garlic, chili flakes, and sesame oil to make your own version of the southern “mess of greens.” You can even have them raw in salads with a dash of chili oil and lemon juice. Fortunately, there is a host of vegetables rich in Vitamin A. Vitamin A veggies have certain characteristics, too, to help you identify them. Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Toss wilted kale into frittatas, omelets, quiches, or scrambled eggs for an amped-up breakfast. One cup of raw red peppers offers you 234 mcg RAE of vitamin A or roughly 47% of your DV. For example, instead of reaching for a bag of chips, use raw broccoli to go along with dips. Roast them, mash them, fry them, or bake them as a side to complement pretty much any entree. Find more gardening information on Gardening Know How: Keep up to date with all that's happening in and around the garden. Kale is a very beneficial vegetable for good health, as they are rich in Vitamin A. One-cup kale gives 200% of the required need of vitamin A. Vitamin A in 1 Cup of Kale: 200 % DV Being zero in fat content, the food is great to add in your health chart. They can also be eaten raw in sandwiches and wraps. Sign up for our newsletter. Pumpkin pie is another treat rich in vitamin A, with one piece containing 488 mcg and 249 percent of the DV. Author information: (1)Shandong Taishan Medical College, Taian City 271000, China. Other background papersprovide details on other food-based approaches for increasing intakes of vitamin A through 1. How Much Weight Should You Gain During Pregnancy? One cup of steamed broccoli gives you 120 mcg RAE of vitamin A or about 48% of your DV.16 Broccoli is easy to incorporate into your daily diet. Here’s another green powerhouse of vitamin A. The ideal intake of vitamin A varies based on your age, gender, and even whether you’re pregnant or nursing. Lettuce, turnip greens, and … Here, I have prepared the lists of vitamin A-rich fruits and vegetables exclusively for vegetarians and vegans. A cup of chopped mustard greens can help you meet 118% of the d… 2) Kale: This dark green colored veggie and among the best vitamin A food sources, K, and other antioxidants. A vitamin A deficiency is something you don’t want to reckon with. In my previous post, I have shared the top 9 foods that are rich in Vitamin A. A 100-gram beef liver will provide you 300% of your needed Vitamin A for a day. Add this amazing charred goodness to burgers or hot dogs – whatever you’ve got going on the grill! Add shredded lettuce to salads, juices, and smoothies or toss them into veggie stir-fries. Top 25 Vitamin A Rich Foods Vitamin A is crucial for many of our body functions. A well-balanced diet with veggie options such as chard, collard greens, and spinach, sweet potatoes, and carrots can provide you with enough vitamin A to get through the day. You can meet your requirement of Vitamin A by eating vitamin A rich foods, fruits, and vegetables listed below. Those foods are however beneficial for non-veg lovers. DV is a measure of richness in the nutrient and is pegged at 900mcg RAE for the calculations below. Spinach. The wonder green vegetable gives your proteins, iron and vitamin A for good eye health. As well as being rich in vitamin A, pumpkins are a good source of antioxidants. According to a study done by Columbia University, short-term deficit of vitamin A while the lungs are being formed in the baby during pregnancy is linked to asthma later in life. 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