Article Credit: Admin September 14, 2021.
Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health.
Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections.
Deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet.The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300–600 mcg for children and adolescents.
The RDA provides enough vitamin A for the vast majority of people.
1. Beef Liver — 713% DV per serving
1 slice: 6,421 mcg (713% DV) 100 grams: 9,442 mcg (1,049% DV)
2. Salmon — 25% DV per serving
Half a fillet: 229 mcg (25% DV) 100 grams: 149 mcg (17% DV)
3. Butter — 11% DV per serving
1 tablespoon: 97 mcg (11% DV) 100 grams: 684 mcg (76% DV)
4. Hard-Boiled Egg — 8% DV per serving
1 large egg: 74 mcg (8% DV) 100 grams: 149 mcg (17% DV)
5. Blue Cheese — 6% DV per serving
ounce: 56 mcg (6% DV) 100 grams: 198 mcg (22% DV)
6. Sweet Potato (cooked) — 204% DV per serving
1 cup: 1,836 mcg (204% DV) 100 grams: 1,043 mcg (116% DV)
7. Carrot (cooked) — 44% DV per serving
1 medium carrot: 392 mcg (44% DV) 100 grams: 852 mcg (95% DV)
8. Romaine Lettuce (raw) — 14% DV per serving
1 large leaf: 122 mcg (14% DV) 100 grams: 436 mcg (48% DV)
9. Mango — 20% DV per serving
1 medium mango: 181 mcg (20% DV) 100 grams: 54 mcg (6% DV)
10. Watermelon — 9% DV per serving
1 wedge: 80 mcg (9% DV) 100 grams: 28 mcg (3% DV)