26 Sources Of Vitamin A In Food

26 Sources Of Vitamin A In Food

Sources Of Vitamin A In Food – Every day your body needs nutrients so that organs are working optimally. Essential nutrients such as carbohydrates, minerals, vitamins, proteins and so on must be obtained by the body. As we know that there are some vitamins, one of them is vitamin A.

The main function of vitamin A which is the healthy eye, certainly when the body is deficient in vitamin A intake will impact badly on sight. Vitamin A is including the fat-soluble vitamins. Vitamin A is stored in the liver. To get vitamin A is obtained from consuming food, of course in this case is a food containing vitamin A.

Well, what are the foods that contain vitamin A is high enough that you can eat every day. Although you can get vitamin A through supplements but is best vitamin A derived from food.

List of food sources of vitamin A


Carrots are vegetables that are the symbol of vitamin A. Almost everyone already knows that carrots are a type of vegetables that are rich in vitamin A. Carrots are commonly used as an ingredient in mixed dishes such as soups and other Food. The contents of nutrients and vitamins in carrots can not only create a vision more clearly and abruptly, the carrot also has benefits to reduce the hypertension as well as coping with the pain due to menstruation.

Dragon Fruit

The single fruit-this one is one of the fruits that are rich in vitamin A and beta-carotene is responsible for keeping the view of the diet.

Red pepper

Plant used as spice in the spiced this kitchen also contains high vitamin content. One of them was vitamin A. No harm if many people who like to eat spicy have an excellent vision.


Salmon is a fish that is very beneficial to health. The salmon has a very small amount of sodium. In addition, some sources of nutrients are also found in fish such as salmon, pantothenic acid, phosphorus, protein, riboflavin, vitamin B6, niacin, vitamin B12 and selenium.

Even the content of vitamin A in salmon can reach 2500 IU. The consumption of salmon on a regular basis will keep eye health and prevent diseases of the macula (the disease that attacks the eyes and cause of blindness) and prevent the dry eye syndrome. You can eat salmon with some type of treatment.


Green vegetables are not inferior to carrot, beta-carotene content in spinach with similar content of beta-carotene in carrots. Spinach also contains iron, which is certainly beneficial for your health. A cup of spinach is sufficient to meet the needs of 49% of vitamin A.


Surely you are not strangers to this fruit, many processed apples with the main purpose of innovating and certainly make this fruit more enthusiastic appreciated, even if it has changed to a variety of foods.


The second is tomatoes. Fruits while the vegetables are also rich in vitamin A. Tomatoes that have a medium size can help you meet the needs of vitamin A by 20%. In addition to vitamins A, tomatoes are also rich in vitamin C that serves to prevent cancer, fend off free radicals and can maintain body health.


The sweet fruit with many variants of the colour also contains abundant vitamin A is required by the eyes in order to avoid visualization of cataracts and macular degeneration.

Tuna Fish

Tuna has become a source of vitamin A that is quite high. Every 3 ounce of fresh tuna contains about 1150 IU of vitamin A or about 42% of the total daily consumption needs. Tuna has become a source of retinol is excellent for keeping the immune system primarily for eye health. Tuna also contains several other nutrients that are good for the body such as niacin, vitamin B12, vitamin D, vitamin B6, omega-3 acids and phosphorus.


This cheap delicious fruit also contains vitamin A which is quite high. A small papaya is sufficient to meet the needs of 29% of the body's vitamin A.
Read : Benefits Of Papaya

A ripe mango is usually coloured a striking orange, mango fruits is already like this has a lot of vitamin A. Unlike the young yellow-green that tastes sour and usually consumed mothers.


Even as Dragon fruit, peppers are also a type of vegetables that have many colours. Someone who regularly eats the peppers is able to meet the needs of vitamin A in the amount of 60%. In addition to vitamin A, peppers are also rich in vitamins and other nutrients, such as vitamin C, potassium and calcium.


Basil can be used to eliminate body odor, but not vitamin A that helps because these nutrients are already taken by the eyes to maintain its health for you.


Tang is not only cheap and tasty; the banana also contains a lot of vitamin A that needed by your body. In addition to the direct and processed edible bananas now has many variations. However, please note, do not be too mature to grow bananas so that the contents of its nutritional value remain awake.

Fish mackerel

Many mackerel fish processed into sardines or processed fish are packaged in boxes. Mackerels contain a lot of vitamins and minerals. Mackerel contain proteins, calcium, selenium, potassium and magnesium. In addition to this mackerel are rich in various types of vitamins such as niacin, folic acid, vitamin D, vitamin K, vitamin A, and also vitamin B12. The content of vitamin A in mackerel has reached 187 iu, or about 4% of the daily needs in DV.


Cereals made from yellow corn and wheat also contain vitamin A that is sufficient for our body.


Tubers are a source of vitamin A which is also often used as food substitute rice for diabetics or someone who is a diet. Types of tubers is containing vitamin A, among others, red sweet potato, steamed yam, sweet yellow yam and also red.

Processed milk

Milk and cheese are also contains vitamin A which is useful for our body.


Butter is one of the types of processed milk products. The butter contains 39% of fats are very good for the body. The content of the other nutrients present in the butter is like calcium, phosphorus and protein. Butter also contains vitamin A up to 112% of the total daily consumption needs or about 5672 IU. In addition, butter also contains some other vitamins such as vitamin C, vitamin E, vitamin D, vitamin K, thiamine, riboflavin, niacin, folate, and vitamin B6.

The butter can be consumed in the cake, fill the bread and spices bake. The butter packed in sufficient quantity will help to maintain the immune system. Vitamin A is very high in butter could help maintain eye health.


The egg is everyone's favourite food. Eggs can be turned into a variety of foods types and also has an affordable price for all walks of life. Although eggs look like cheap food, but in a unique egg has a whole range of vitamins and mineral content. Some types of vitamins in the egg are vitamin B5 (7%), Vitamin B2 (15%), Vitamin B2 (9%), folate (5%), vitamin A (6%), and some sources of minerals such as zinc, calcium, copper, phosphorus and selenium. The contents of vitamin A in the eggs could prevent blindness and damage to the organs on the eyes. In addition, the eggs also contain zeaxanthin and lutein which has become a potent antioxidant to prevent blindness.


Yogurt is a kind of food made of milk. Yogurt production is assisted by bacterial fermentation called lactose. These good bacteria will turn the milk into yogurt with a soft and comfortable texture for the stomach. The taste of yogurt can be made in several variations such as the taste of the fruit or vegetable. In a small cup of yogurt turns out vitamin A was found at Cwm 16.7. In addition, yogurt also has some content of other nutrients such as proteins, carbohydrates, fats and fibers. Even yogurt also contains the source of minerals such as calcium, iron, magnesium, selenium, phosphorus, potassium and zinc. Consuming a cup of yogurt a day is able to meet the needs of vitamin A every day, so your body will become healthier and brighter eyes.
Read : Probiotic Yogurt For Healthy
Green Mustard

Mustard is a kind of green vegetables that are easily found. Green mustard vegetable is including cabbage plants in groups or in plant mixtures. Green mustard vegetables found with several different types and shapes. All types of green mustard contain vitamin A at 9 760 per 50 grams. The content of vitamin A in green mustard is higher when it is braised or cooked at least about 5 minutes.


Melon is a fruit that has softness and refreshing. In 100 grams of fruit melon discovered vitamin A levels up to 5400 IU. In addition, melons are also rich in other nutrients that are essential for body health.


Lettuce is one of the members of the vegetable mixture or cabbage cleomaceae. The lettuce has a refreshing taste and is usually consumed as fresh vegetables. Vegetables that can be grown in low temperature areas have proven to contain a fairly high vitamin A. In each 100 grams of lettuce contains about 4100 IU of vitamin A.


Broccoli is a kind of green vegetables in the vegetable mix. Broccoli can be turned into a mixture of vegetable soup or other types of cooking. The green colour in the vegetable broccoli would be very refreshing. These vegetables also have a sweet and crispy flavour. The content of vitamin A in 50 grams of broccoli is about 1200 IU. Although, vitamin A is not very large but could help the daily vitamin A requirement for all ages.
Read : Broccoli Health Benefits For Health

Oats is a type of food that is produced from the grain. Oats are widely used as rice replacement food for the elderly. But the oatmeal also contains nutrients, vitamins and minerals. In a cup of oats found around 1450 IU of vitamin A. Oats can be consumed as a regular breakfast menu.

That's the list of food sources of vitamin A, may be useful.


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