Top 12 Sources of Vitamin A

sources of vitamin A

Vitamin A is very essential for our body. It is a fat soluble vitamin. There are many sources of vitamin A here are few of them. Vitamin A is required mainly for our vision. The deficiency of vitamin A causes night blindness or many other vision related disorders.

1. Spinach

Sources of Vitamin A – Spinach

Generally all leafy vegetables are rich sources of vitamin A . But the content of vitamin A is more in spinach. Each half-cup of boiled spinach provides 573 mcg of vitamin A. Spinach ia also good for heart health beacuse it lowers the blood pressure.

2. Egg


Egg contains all 20 amino acids. It is a rich source of amino acids. Along with amino acids it also contains vitamin A. One boiled egg contains 75 mcg of vitamin A. The yellow part also known as yolk have fatty acids.

3. Beef Liver

If you are a meat lover than this is one of the best source of vitamin A for you. It boost your immune system and help your body to fight against antigens. It is mostly taken in roasted form.

4. Carrots


Carrots are one of the richest sources of vitamin A particularly of beta carotene. A full cup of carrot contains around 460 mcg of vitamin A. Carrots are of different colors some are red and some are orange depending upon the concentration of beta carotene. Carrots are also rich in dietary fiber which is good for digestion.

5. Cod liver oil

Fish liver oil is excellent source of vitamin A. The concentration of vitamin A is very high in fish liver oil. 1 table spoon of cod liver oil contains around 4000 mcg of vitamin A. Cod oil is also rich in vitamin D. And have anti -inflammatory properties. Cod liver oil is also used in beauty products and in skin care. It also have omega 3 fatty acid.

6. Sweet Potato

Vitamin A have two forms one is retinol and another is beta carotene. Sweet potato contains beta carotene form which is present in the root of vegetables. Sweet potatoes are awesome for health because they are free from fat and have low calories. one average sized sweet potato contains about 1400-1405 mcg of vitamin A. Along with vitamin A sweet potaoes are also rich in vitamin C and vitamin K.

7. Mango


Mangoes are very good anti-oxidants and also are rich sources of vitamin A and vitamin C. Mango is delicious fruit with good amount of dietary fiber. It seasonal fruit and easily available in India during summers. A raw raw mango contains  111- 114 mcg of vitamin A

8. Dried apricot

Dry fruits are rich sources of vitamins, fibers and antioxidants. Dried apricot is sweet in taste. And 20 halves of apricots contain around 126 mcg of vitamin A. But due to presence of sugar diabetic patients should consume it in limited amounts.

9. Broccoli

Broccoli is considered as a great source of vitamin A, C and K. Vitamin K is required for clotting of blood on wounds. Broccoli also have good amount of anti-oxidant and anti-inflammatory properties. It also reduces the risk of cancer because of sulforaphane. A full cup of broccoli contains about 120 mcg of vitamin A.

10. Supplements

In severe deficiency of vitamin A, it can also be taken in the form of supplements. Vitamin A is available in multivitamins. But supplements should always be taken after the prescription from doctors. Otherwise they can be harmful to us.

11. Ice cream

Ice cream lovers can overcome their deficiency easily through ice creams. 1 cup of ice cream contains around 288 mcg of vitamin A.

12. Papaya


This fruit is important for liver and eye health and contains high amounts of Pro-vitamin. It has 274 micrograms of beta-carotene.

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