35+ Excellent Sources of Vitamin A You Should Add To Your Diet
Vitamins and minerals are essential in keeping our body healthy and strong. And it is very important that we as health reformers should know where to get these essential vitamins. Today, let’s get to know more about one of the fat-soluble vitamin that our body needs. Here are 35+ Excellent Sources of Vitamin A You Should Add To Your Diet.
The Prevalence of Vitamin A Deficiency
World Health Organization (WHO) cites that about 250,000 to 500,000 children have become blind every year because of Vitamin A deficiency. Moreover, an estimated 250 million preschool children are vitamin A deficient. 
Vitamin A, just like D, E and K are fat-soluble vitamins that our body cannot produce on its own. These fat-soluble vitamins are needed in small amounts and don’t need to be supplied every day.
Types of Vitamin A
Apparently, there are two basic forms of vitamin A
This type of vitamin A is mainly found in animal products like eggs, fortified milk, cheese, butter etc (for ovo-vegetarians).
Carotenoids especially beta-carotene is preformed Vitamin A that needs to be converted by the body into the form of retinol. They are found in plant sources like green leafy vegetables, carrots, sweet potato etc. Beta-carotene from whole food is safe, as your body will only convert what it needs into retinol).
Functions of Vitamin A
1. Maintain Good Vision
Vitamin A plays a vital role in maintaining eye health.
It maintains differentiation of the cornea and conjunctival membranes of the eyes thus prevent xerophthalmia – (abnormal dryness of the conjunctiva and cornea of the eye, with inflammation and ridge formation, typically associated with vitamin A deficiency). 
If you are vulnerable to acne, you may need to check if your diet contains vitamin A.
Acne vulgaris is a common skin disease that may present as noninflammatory lesions or inflammatory lesions in the face, back or chest. 
3. Helps Treat Pneumonia
Vitamin A study shows that it significantly reduces the risk of pneumonia among children under 2 years old. 
4. Acts as Antioxidant
Antioxidants inhibit oxidation of other molecules that may produce free radicals in the body.  These free radicals trigger various human diseases like cancers, heart disease etc.
Vitamin A has antioxidant potentials that neutralize thyil radicals, stabilize peroxyl radicals and inhibits singlet oxygen (all causes oxidative damages). 
5. Reduce Wrinkles
Wrinkles are part of aging. But if you can reduce these fine lines, WHY NOT?
According to a study, Vitamin A improves fine wrinkles that are associated with natural aging. 
6. Prevent Cancer
An estimated 1,688,780 new cancer diagnosis in 2017 is published in American Cancer Society. 
Vitamin A decreases the incidence of tumors/cancer including skin, breast, lung, gastrointestinal and bladder cancers. Hence, epidemiological studies suggest that dietary intake of Vitamin A suppresses cancer growth. 
7. Immune System
Antioxidants significantly support in keeping the immune system strong.
And, in relation to that, Vitamin A or beta-carotene is one of the major antioxidants that not just keep your body healthy but also defend your body from the damaging free radicals.
8. Skin Health
Accordingly, skin reflects your inner health. And various studies reveal that antioxidants promote skin health and beauty.  As mentioned above, Vitamin A particularly the beta-carotene is a powerful antioxidant that helps fight the damaging effects of free radicals.
In addition, it supports skin cells repair and makes sure tissues are able to create a barrier to infections. 
Deficiency in Vitamin A makes you more susceptible to inflammation while aggravating the existing ones. It is, therefore, necessary to add Vitamin A rich foods to your diet regularly.
Recommended Daily Intake of Vitamin A
Below is the recommended daily intake of vitamin A. However, if you have a deficiency of this vitamin you should consult your doctor as soon as possible.
1-3 years old: 300 mcg/day
4-8 years old: 400 mcg/day
9-13 years old: 600 mcg/day
14 years old and above: 700 mcg/day
750 – 770 mcg/day
14 years old and above: 900 mcg/day
Here are 35+ Excellent Sources of Vitamin A You Should Add To Your Diet
Measured By: 100 g
|Pepper (Sweet, Bell, Red)||77261|
|Goji Berry (Dried)||26822|
|Sweet Potato (Cooked)||19218|
|Butternut Squash (Cooked)||11555|
|Collard Green (Cooked)||11493|
|Moringa Leaves (Cooked)||7013|
|Basil Herb (Fresh)||5275|
|Broccoli Raab (Cooked)||4533|
|Brussel Sprout (Cooked)||926|
|Egg (Cooked or Fried)||787|