Ten Foods You Need to Eat to Increase Your Vitamin A Intake

Vitamin A is the vitamin that helps maintain healthy teeth, bones, soft tissue, mucous membranes, and skin. There are in fact two forms of vitamin A that are available in the human diet: preformed vitamin A and the most important provitamin A. The good news is you don’t have to know everything about this vitamin, you just need to know that your body probably needs it. These ten foods are perfect for getting more Vitamin A into your body and you should definitely consider adding more of them into your dairy food rotation…

Beef Liver – 17,997 IU Per 100 Grams

Liver is the most nutrient-dense organ meat you can buy as well as THE best source of vitamin A, but too much of it can be bad for you. While nutritionists are still divided on wheater or not daily consumption of liver can be harmful it doesn’t hurt to add more of it into your weekly food rotation.

Carrots – 16,706 IU Per 100 Grams

Carrots are a good source of several vitamins, but it does contain a high amount of Vitamin A. When your mum told you carrots would help you to see in the dark, she wasn’t all that wrong, but they will help your vision overall.

Sweet Potato 14,187 IU Per 100 Grams

Sweet potatoes are a fantastic1 source of minerals, fibre and of course vitamins with the best way to sever them being with the skin still on as the skin alone contains 1,403 international units of vitamin A.

Spinach – 9,377 IU Per 100 Grams

Getting in as many leafy green vegetables into your diet is always good advice, but you might not know raw spinach contains about 25% of your daily intake of Fiber, Protein, Vitamin A, Vitamin C, Vitamin E and even Vitamin K!

Pumpkin pie – 3,434 IU Per 100 Grams

If you fancy something a little sweeter than many of the other things on this list maybe this seasonal dessert pie is for you. Just a single small slice of pumpkin pie provides up to 67% of your recommended daily amount for vitamin A!

Winter Squash – 1,367 IU Per 100 Grams

Winter squash is an annual vegetable that is jam-packed with vitamins and minerals. Just a single Winter squash can deliver enough vitamins A and C, antioxidants, fibre and potassium to reach your RDA!

Cheese – 1,002 IU Per 100 Grams

Believe it or not, cheese actually has a lot of essential nutrients that can boost your health and make you feel better overall and we Europeans eat twice as much of it as the USA and the whole of Africa combined.

King Mackerel – 727 IU Per 100 Grams

Mackerel is a fatty fish that provides enough Vitamin A to reach your RDA in a single meal. In fact, you could even chuck some cheese over the top of it and get enough to last you a few days! This fish is also packed with protein, so that will also help you gain muscle mass.

Eggs – 520 IU Per 100 Grams

The fresher and more free-range the eggs are the higher the levels of Vitamin A. as a general rule the darker orange of the egg yolk means the egg contains more of this essential vitamin.

French Vanilla Ice cream – 421 IU Per 100 Grams

OK, so it’s nowhere near as high as many of the others on this list, but a single small bowl of this delicious treat can give you up to 8% of your RDA amount of vitamin A and for something this delicious, you really can’t go wrong.

Do you know of better foods that contain higher levels of vitamin A? If you do why not tells us about them in the comments below.