Vitamin A does more than just stimulate collagen for the smoothest and firmest skin. The fat-soluble vitamin is crucial to our overall health and does a lot to support our immune system, cell growth, and more, according to Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital. She adds that consuming whole foods that contain the vitamin is the best way to make sure you’re getting enough of it.
It’s pretty easy to find foods rich in vitamin A and incorporate them into your diet, whether you’re a vegetarian, vegan, or have no dietary restrictions. The best vitamin A foods are as follows:
- Vitamin A is essential for our immune system and keeping our lungs, eyes, and other organs healthy.
- The best way to get your daily vitamin A intake is through whole foods.
- Some of the best vitamin A foods include beef liver, spinach, carrots, and milk.
- The recommended dietary allowance of vitamin A for an adult male is 900 mcg, while the dose for females is 700 mcg.
Beef Liver
Coming in as the most vitamin A–rich food, three ounces of pan-fried beef liver contain 6,582 micrograms (mcg) of the vitamin. That is 731% of the daily value recommended that you should be consuming, so be careful of eating this too often.
Sweet Potato
Sweet potatoes also contain a great amount of this vitamin. According to the National Institute of Health (NIH), one whole sweet potato has 1,403 mcg of vitamin A.
Spinach
Spinach makes for a great addition to any meal because it is vitamin- and nutrient-rich (think magnesium, along with vitamins A, C, E, and K). In terms of vitamin A content, half a cup of the leafy green contains 573 mcg.
Carrots
Another vegetable to consider when looking to up your vitamin A intake is carrots. Half a cup of raw carrots contains 488 mcg of the vitamin.
Milk
Milk comes with loads of benefits, such as providing us with the calcium and vitamin D needed for bone health. But it’s also packed with vitamin A. One cup of skim milk contains 149 mcg of the vitamin.
Cheese
Certain cheeses, like ricotta, can be considered rich sources of vitamin A. According to the NIH, half a cup of ricotta contains 133 mcg of the vitamin.
Peppers
If you love adding a little kick to your meal by way of fresh peppers, you’re in luck; it’s one of the most vitamin A–rich vegetables you can reach for. According to the NIH, half a cup of either sweet or red peppers contains 117 mcg of vitamin A.
Eggs
Eggs are an easy addition to any well-balanced meal, providing protein and many vitamins (like vitamin A). According to the NIH, one hard-boiled egg contains 75 mcg of the vitamin.
Tuna
Tinned fish is more than a trendy food moment, and it is known to be packed with all the nutrients and vitamins you need for optimal health. The NIH lists canned tuna as having 20 mcg of vitamin A.
Salmon
There’s very little that salmon can’t do nutrition-wise, in our opinion. As one of the healthiest food options (if you like fish, of course), three ounces of cooked salmon contain 59 mcg of vitamin A.
Chicken
While it doesn’t have as high of vitamin A content compared to others on this list (half a chicken breast contains 5 mcg of the vitamin), it still shouldn’t be dismissed. Chicken is a great source of protein and other nutrients and vitamins, which makes it a well-rounded option to have in your meal if you’re looking for a healthy source of animal meat.
What does vitamin A do?
Vitamin A does a lot for the body (and skin). Dieras says that the vitamin is involved in maintaining our immune system; the development and growth of our body cells to help maintain the health of the lungs, eyes, and other organs; and our reproductive systems.
For our skin, vitamin A helps with the antiaging process. The most common form of vitamin A is retinol, which helps boost collagen, reduce acne, brighten complexion, and increase skin-cell turnover to reveal smoother texture.
How much vitamin A do you need per day?
There are two types of vitamin A you can consume: preformed vitamin A and provitamin A. Preformed vitamin A is found in animal products such as dairy, eggs, fish, and organ meats. Provitamin A is found in plants that contain certain types of the antioxidant carotenoids, such as beta-carotene, alpha-carotene, and beta-cryptoxanthin. While it’s all dependent on the person, in general, Dieras says that the recommended dietary allowance of vitamin A for an adult male is 900 mcg (and 700 mcg for females).
How much vitamin A is too much?
Vitamin A is one of the vitamins that you should be careful about consuming too much of.
According to Dieras, the body does store unneeded amounts of vitamin A in the body (instead of getting rid of it through excrement), and there is an upper limit of what is considered to be safe before you start experiencing some major side effects. According to the US Department of Health and Human Services, adult males and females should try not to exceed more than 3,000 mcg a day.
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