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10 Vitamin A Rich Foods You Should Know About

Vitamin A foods

If you want to support your immune system, make sure you eat enough vitamin A-rich foods. Vitamin A is naturally found in many foods and is known to keep your vision sharp and your skin clear, but it's also a fantastic way to boost your immunity.

Ahead, nutrition experts reveal vitamin A-rich foods and how best to prepare them to meet your daily needs and add some colour to your diet.

You should avoid taking too much vitamin A. Acute overdose can cause nausea, vomiting and dizziness. Vitamin A is a fat-soluble vitamin and the excess is stored in your liver, which makes it easier to overdose on fat-soluble vitamins (excess water-soluble vitamins are excreted in the urine). If you constantly take too much vitamin A, you may develop liver damage, joint pain or birth defects. At the same time, however, you should follow a Shortage of vitamin A.

If you take vitamin A in a regulated way, it can help you maintain a healthy diet with immune-boosting properties. Read on for 10 foods that are naturally rich in vitamin A. You will also get delicious serving suggestions.

Foods rich in vitamin A

01 Cheese

As a delicious and filling snack, cheese can help you reach your daily dose of vitamin A. One slice of cheddar cheese contains about 6% of the recommended daily value for vitamin A. Cheese can serve as a filling snack or as a topping for soups and salads. However, frugality is key. You should eat cheese in moderation because of its saturated fat content.

However, cheese is not for everyone. For some people, the protein and sugar in dairy products can cause stomach upset or inflammatory reactions. But there are wonderful alternatives to get vitamin A.

02 Eggs

One egg contains about 16% of the recommended daily value for vitamin A. As a recommendation, you can prepare the eggs as scrambled eggs with fresh vegetables and herbs. In this way, you consume a variety of healthy phytochemicals. Some eggs are healthier than others. Eggs from a pasture, for example, contain more vitamin A than their conventional counterparts.

03 Oily fish

Oily fish contains a wealth of health benefits, including vitamin A. A fillet of oily fish such as salmon or herring contains about 2-3% of the recommended daily value of vitamin A. These fish are also rich in omega-3 fatty acids. These anti-inflammatory compounds support brain and cardiovascular health.

In addition, oily fish does wonders for your complexion. Oily fish like wild salmon is a great source of the fat-soluble vitamins A and D. Unlike plant sources, vitamin A in oily fish comes ready to use. In the form of retinol, it is important for hair growth and clear skin.

04 Liver

Organ meats are a treasure trove of essential nutrients. Some love it, others not so much. Liver is a very high vitamin A food, so pregnant women are advised to avoid it. 30 grams of chicken liver contains about 62 % of the recommended daily value of vitamin A. This food is very rich. You can cook it in small quantities and enjoy it spread on seed or wholemeal crackers or toast.

Here too, moderation is the best way to enjoy this delicacy. One recommendation here is to have an occasional liver pâté or mousse.

05 Milk

If you like dairy products, milk can help get vitamin A into your diet. One cup of whole milk contains about 5% of the recommended daily value for vitamin A. You can simply drink milk directly or consume it with oatmeal or porridge. Some people find goat's or sheep's milk easier to digest than cow's milk.

06 Carrots

Remember when your mother told you to eat carrots to improve your eyesight? Carrots are famous for their eye health benefits, which is due to their high beta-carotene content. This is what the body converts into vitamin A. Enjoy them raw with hummus, simply roasted with sea salt and olive oil or simmered in soup.

One carrot contains more than 200% of the recommended daily value of vitamin A, but in provitamin form. Vegetables and fruits are beneficial because they regulate the amount of the potentially harmful vitamin. To improve the absorption of fat-soluble vitamins, roasted carrots with hazelnuts and avocado oil are suitable.

07 Spinach

Spinach is a great vegetable source of vitamin A. In addition, spinach can be used in many ways. You can use spinach as a base for salads, add it to sauces or blend it into smoothies. One cup of spinach contains 56% of the recommended daily value of vitamin A in the form of carotenoids. Since spinach offers many health benefits, here is a serving suggestion: sauté spinach in avocado oil and garlic and serve as a delicious side dish.

08 Mango

One cup of diced mango provides about 25 % of the recommended daily value of vitamin A. Adding this tropical fruit to a smoothie with coconut oil will improve vitamin absorption. Mango is best eaten when ripe, but frozen mango is also a tempting option. Another suggestion is to sprinkle the mango with lime and chilli powder.

09 Papaya

Another delicious way to get vitamin A is to add this delicious fruit to your smoothie game. One cup of papaya contains about 31% of the recommended daily value of vitamin A. In addition, papaya contains a number of nutrients and digestive enzymes that support gut health. Chop up the papaya and combine it with coconut slices and lime juice. You get a delicious treat that also increases bioavailability.

The bright colour of papaya is due to beta-carotene, which is particularly bioavailable in this fruit and is converted to vitamin A.

10 apricots

Apricots are rich in vitamin A and can be enjoyed in a variety of ways. One apricot contains about 13% of the recommended daily value of vitamin A. Apricots are delicious and fairly easy to find in most markets. Eat when ripe and combine with leafy greens, walnuts and a light vinaigrette for a unique and filling salad or as a side dish.

Apricots are also particularly rich in fibre. Dried, they make a perfect snack for on the go.

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