Vitamin A Foods: Uses, Benefits Of Vitamin A And Top 10 Dietary Sources

Vitamin A Foods: Uses, Benefits Of Vitamin A And Top 10 Dietary Sources

The body needs a variety of vitamins and minerals to function correctly. One of the primary vital vitamins to the human body are Vitamins A, B, C, and D. Each of these vitamins serves different roles inside our bodies, and deficiency of any one could cause various illnesses, both minor and severe. From the immune system to the health of your skin and eyes or even fitness for the mind and mental health, possessing (or lacking) these vital vitamins can influence several of the most critical functions of the human body. Most of these vitamins come from sources of food that are both plant and animal-based, and a diet can only be considered balanced and healthy if it has sufficient amounts of each vitamin and mineral, as well as macro-nutrients: proteins, fats, and carbohydrates.

What Is Vitamin A?

Vitamin A is among the most essential vitamins needed by the body. It is fat-soluble and is typically found in the liver. The daily needs for this vitamin can be fulfilled by consuming many vegetarian and non-vegetarian food items. There are two types of Vitamins: preformed Vitamin A and Provitamin A. Preformed Vitamin A is also referred to as retinol and is absorbed through the entire body. However, Provitamin A is also called carotenoid. These, when consumed, convert to retinol inside the body. Dairy-based products and poultry, including eggs, chicken, milk, and other products, are abundant in retinol. Carotenoids are also found in both fruits and vegetables. The Daily or Required Dietary allowance for Vitamin A differs based on the individual’s age. Furthermore, Vitamin A RDAs Vitamin A are advised explicitly for pregnant women and lactating mothers.

Vitamin A Uses and Benefits

Although it is abundantly found and readily available in Vitamin A-rich foods, around one-third of children under five years old suffer from its deficiency, as per a 2009 World Health Organization’s global database of Vitamin A Deficiency. This condition is identified as a cause of death for children. It has been blamed for the occurrence of blindness that is preventable in children, especially those living in South East Asia and Africa (as per a report released in 2013 by the National Institutes of Health). Numerous scientific studies have proven the benefits to health of having sufficient vitamin A in your diet.

Let’s take a look at a few of the essential functions and benefits of taking Vitamin A:

Eye Health Vitamin A is a critical ingredient in keeping eyes healthy since it transforms light coming into your eyes into electrical signals that are later processed in the brain. In addition, Vitamin A is a component of the pigment rhodopsin located on the eye’s retina. It is believed to be photosensitive.

Improved Immunity

An insufficient amount of Vitamin A could cause the person to be susceptible to various ailments, and its consumption ensures that your body’s defenses remain in full swing. Vitamin A is essential to maintain the mucous lining that lines the eyes, stomach, and genitalia, as well as the lungs, and vital for the growth of white blood cells to combat infectious diseases.

Fights Acne

Acne is a skin issue that causes severe breakouts of pimples. They are usually painful and can leave marks leaving marks. Vitamin A is thought to stop the growth of acne.

Healthy Bones

Vitamin A is also a critical factor in the development of bone and overall health, and an insufficient amount of the vitamin has been associated with poor Bone health. Certain studies have revealed that those with inadequate levels of Vitamin A in their blood are more prone to fractures of the bone.

Reproductive Health

Vitamin A is essential to maintain the reproductive health of females and males, particularly women, as it helps ensure the development and growth of embryos during pregnancy. Insufficient vitamin A levels in the diet of pregnant mothers have been linked to congenital disabilities in the children of their mothers.

Vitamin A-Rich Foods | Best Dietary Sources Of Vitamin A

Here are the top foods that contain Vitamin A1 or Retinol (Preformed Vitamin A):

Cod Liver Oil

One of the most potent sources of retinol can be found in cod liver oil. It is usually consumed as a supplement. According to the information provided by USDA, it has a 2000 percent daily value (DV).

Goat Cheese

This cheese, with a low-calorie content, is excellent in Vitamin A. It has 29 percent of DV (according to USDA information).


Livers from mammals, such as sheep, cows, and pigs. They are incredibly high in retinol. It is an ingredient in a non-vegetarian diet to fulfill the need for vitamins.

Blue Cheese

Another good cheese is blue cheese- it is abundant in Vitamin A1 and is a good source of 15% of DV (as per USDA information).

Here are the top sources of carotenoids in the diet or Provitamin A:


Carrots are a favorite among health enthusiasts due to their nutritional value, and Vitamin A is present in 104 percent of DV (as per USDA information).


This super healthy, low-calorie veggie is also high in Provitamin A or carotenoids, which contain 52 percent of beta-carotene (a kind of carotenoid) through DV (according to USDA information).

Sweet Potato

The most loved food of the health-conscious also has high quantities of carotenoids, 283 percent of DV (as per USDA information).


This fruit is vital for the health of the eyes and the liver and has high levels of Provitamin. It contains 274 micrograms of beta-carotene (as per USDA information).


The most coveted of fruits, mango is also the most popular for providing your body with Vitamin A. Mango is a delicious fruit that contains 21 percent by DV in Vitamin A (as per USDA research).

Because Vitamin A is fat-soluble, so it is more easily absorbed by the body when consumed with healthy fats. Animal-based sources of Vitamin A could better fight Vitamin A deficiency since they’re also high in fats. If you are looking for plant-based sources of Vitamin A, be sure you incorporate a portion of healthy oils, such as oils from olives, canola oils, and so on. to increase Vitamin absorption.

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