Vitamin A is an essential nutrient responsible for supporting healthy vision, immune function and cell growth. Therefore, not getting enough vitamin A either through food or supplements can lead to fatigue, frequent infections, night blindness, and severe dry eyes..
According to a report by the site insider Instead, you should aim to eat enough foods rich in vitamin A because whole foods provide more fiber and micronutrients than supplements alone..
The recommended dietary allowance of vitamin A for adult men is 900 micrograms, and 700 micrograms for adult women. Vitamin A can be found in a number of whole foods.
Vitamin A-rich foods
beef liver
A piece of beef liver (113 grams) contains 5,700 mcg of vitamin A, which is 633% of the daily value for men, and 814% of the daily value for women. Beef liver also contains 23 grams of protein, which is 40% of the your daily value, making it a great choice if you’re looking to build muscle Plus, with 150 calories and 4 grams of fat per serving, beef liver is a filling and healthy food choice for those watching their weight.
sweet potato
One large sweet potato, baked with the skin on, contains 1,730 micrograms of vitamin A, and a sweet potato serving also contains 35.3 milligrams of vitamin C, which plays a key role in bone, muscle, immune, and skin health..
spinach
One cup of boiled spinach contains 943 micrograms of vitamin A, and one cup of these green leaves also provides 6.43 mg of iron. Your body needs iron to produce hemoglobin, a protein found in red blood cells responsible for transporting oxygen throughout the body, and myoglobin. It is a protein that supplies oxygen to the muscles.
carrots
One large, raw carrot contains 601 mcg of vitamin A. Carrots also contain 256 mcg of lutein and zeaxanthin, two antioxidants known to reduce the risk of chronic eye diseases such as cataracts.
ricotta cheese
Half a cup (about 124 grams) of ricotta cheese contains 149 micrograms of vitamin A. Cheese is also a good source of calcium, which strengthens bones and maintains a natural glow..
