Top 100+ Highest Vitamin A Foods From Fruits & Vegetables

Source of vitamin A can be obtained from fruits and vegetables, but the most general and popular is carrots. But, do you know that there are still many source of fruits and vegetables to get vitamin A benefits? Besides fruits and vegetables, vitamin A can also be found in a variety of other food sources such as milk, cheese, yoghurt, eggs, butter, meat and sea fish oil. As we know, vitamin A is one type of fat-soluble vitamins and has a very important role for health. This is because vitamin A has many compounds in it include retinyl aselat, retinol, and so on. Of all these compounds, only retinol compounds alone, which is identical to vitamin A than other compounds. Even so, still all these contents have great benefits for the health of our bodies, one of which is the health of the eye. Adequate intake of vitamin A plays an important role in the development and performance of various organs, such as eyes, skin, and the immune system.

Vitamin A function & benefits for health

Before we going to the list of highest vitamin A foods, just to recall our memory what is the function and benefits of vitamin A to our health:

Benefits of vitamin A as the body's immunity

The next function and role of vitamin A is, as the body's defense system, which can protect our bodies from a variety of pathogenic microorganisms that cause disease, by stimulating and improving the work of antibodies and white blood cells so the body more resistant to toxic compounds and microorganisms and parasites such as viruses , bacteria, and other pathogens. This defense mechanism is included in the immune system that comes from outside the body. Vitamin A will improve and increase the activity of white blood cells and antibodies in the body so that the body becomes more resistant to toxic microorganisms or parasites.

Benefits of vitamin A to the senses of sight

Retinol has a very important role in the formation of the sense of sight. Together with rhodopsin, retinol form a pigment which is sensitive to light received by the retina, which then converts the molecule in the form of light and projected images to our brain. That's why many health problems and vision problems may occur when vitamin A deficiency in a relatively long time, such as nearsightedness or other eye diseases. In addition, vitamin A also plays a role for gene transcription, strengthen the body's immune system, and maintain healthy skin. The workings of vitamin A helps the eyes to capture the object of the visits is to convert the signal molecules of light received by the retina to form an image on the projection of our brains, so we can know what the object we see.

Function of Vitamin A to the fetus

Pregnant women must meet the requirement of vitamin A and other essential nutrients, because in addition to themselves, the fetus is also very need to optimize cell growth in the eye, and visual sense organs, skin, heart and bones. Pregnant women who lack of nutrition, can be bad for the development of the fetus.

Benefits of Vitamin A as an antioxidant

One form of vitamin A is beta-carotene, which serves to ward off free radicals which derive from the body's internal oxidation and free radicals that are in the environment around that enters our body. Antioxidants serve to prevent damage to the genetic material, either DNA or RNA. So as to reduce the pace of genetic mutation caused by free radicals. The decline of this genetic mutation, can indirectly lower the risk of various types of cancer. Antioxidants are also proven to prevent premature aging, especially in the skin cells.


Vitamin A Recommended Dietary Allowances taken from ods.od.nih.gov

Age	Male	Female	Pregnancy	Lactation
0-6 months*	400 mcg RAE	400 mcg RAE
7-12 months*	500 mcg RAE	500 mcg RAE
1-3 years	300 mcg RAE	300 mcg RAE
4-8 years	400 mcg RAE	400 mcg RAE
9-13 years	600 mcg RAE	600 mcg RAE
14-18 years	900 mcg RAE	700 mcg RAE	750 mcg RAE	1,200 mcg RAE
19-50 years	900 mcg RAE	700 mcg RAE	770 mcg RAE	1,300 mcg RAE
51+ years	900 mcg RAE	700 mcg RAE

* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.

Top 100+ highest vitamin A foods

Highest Vitamin A foods  from vegetables based on USDA database

Name	IU per 100g
Peppers, sweet, red, freeze-dried	77261
Carrot, dehydrated	68466
Chives, freeze-dried	68300
Parsley, freeze-dried	63240
Peppers, pasilla, dried	35760
Grape leaves, raw	27521
Peppers, hot chile, sun-dried	26488
Sweet potato, frozen, cooked, baked, without salt	20870
Peppers, ancho, dried	20438
Sweet potato, cooked, baked in skin, flesh, without salt	19218
Carrot juice, canned	19124
Carrots, cooked, boiled, drained, without salt	17033
Carrots, cooked, boiled, drained, with salt	17033
Carrots, frozen, cooked, boiled, drained, with salt	16928
Carrots, frozen, cooked, boiled, drained, without salt	16928
Carrots, raw	16706
Sweet potato, frozen, cooked, baked, with salt	16410
Sweet potato, cooked, boiled, without skin, with salt	15740
Sweet potato, cooked, boiled, without skin	15740
Pumpkin, canned, with salt	15563
Pumpkin, canned, without salt	15563
Kale, frozen, cooked, boiled, drained, without salt	14704
Kale, frozen, cooked, boiled, drained, with salt	14704
Dandelion greens, cooked, boiled, drained, with salt	14544
Carrots, frozen, unprepared	14210
Sweet potato, raw, unprepared	14187
Carrots, baby, raw	13790
Kale, cooked, boiled, drained, without salt	13621
Kale, cooked, boiled, drained, with salt	13621
Mustard greens, cooked, boiled, drained, without salt	12370
Carrots, canned, regular pack, solids and liquids	12264
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	12061
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	12061
Peppers, hot chili, red, canned, excluding seeds, solids and liquids	11892
Spinach, frozen, chopped or leaf, unprepared	11726
Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added	11651
Vegetables, mixed, canned, drained solids	11651
Turnip greens, raw	11587
Collards, frozen, chopped, cooked, boiled, drained, without salt	11493
Collards, frozen, chopped, cooked, boiled, drained, with salt	11493
Carrots, canned, regular pack, drained solids	11170
Carrots, canned, no salt added, drained solids	11170
Carrots, canned, no salt added, solids and liquids	11170
Squash, winter, butternut, cooked, baked, with salt	11155
Squash, winter, butternut, cooked, baked, without salt	11155
Turnip greens, frozen, cooked, boiled, drained, without salt	10765
Turnip greens, frozen, cooked, boiled, drained, with salt	10765
Squash, winter, butternut, raw	10630
Mustard greens, cooked, boiled, drained, with salt	10537
Spinach, cooked, boiled, drained, with salt	10481
Spinach, cooked, boiled, drained, without salt	10481
Sweet potato, frozen, unprepared	10367
Dandelion greens, raw	10161
Kale, raw	9990
Mustard spinach, (tendergreen), raw	9900
Spinach, canned, regular pack, drained solids	9801
Peas and carrots, frozen, cooked, boiled, drained, with salt	9514
Peas and carrots, frozen, cooked, boiled, drained, without salt	9514
Peas and carrots, frozen, unprepared	9497
Spinach, raw	9377
Collards, frozen, chopped, unprepared	9183
Sweet potato, canned, syrup pack, drained solids	9169
Lettuce, cos or romaine, raw	8710
Pokeberry shoots, (poke), cooked, boiled, drained, without salt	8700
Pokeberry shoots, (poke), cooked, boiled, drained, with salt	8700
Pokeberry shoots, (poke), raw	8700
Sweet potato, canned, mashed	8699
Sweet Potatoes, french fried, frozen as packaged, salt added in processing	8674
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	8612
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	8612
Pumpkin, raw	8513
Parsley, fresh	8424
Pumpkin pie mix, canned	8298
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	8200
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	8200
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	8120
Spinach, canned, no salt added, solids and liquids	8084
Spinach, canned, regular pack, solids and liquids	8084
Sweet potato, canned, vacuum pack	7983
Lambsquarters, cooked, boiled, drained, with salt	7816
Lambsquarters, cooked, boiled, drained, without salt	7816
Beet greens, cooked, boiled, drained, without salt	7654
Beet greens, cooked, boiled, drained, with salt	7654
Turnip greens, cooked, boiled, drained, with salt	7625
Turnip greens, cooked, boiled, drained, without salt	7625
Collards, cooked, boiled, drained, without salt	7600
Collards, cooked, boiled, drained, with salt	7600
Drumstick leaves, raw	7564
Sweet potato, canned, syrup pack, solids and liquids	7530
Lettuce, red leaf, raw	7492
Lettuce, green leaf, raw	7405
Cornsalad, raw	7092
Mustard greens, frozen, cooked, boiled, drained, without salt	7076
Mustard greens, frozen, cooked, boiled, drained, with salt	7076
Drumstick leaves, cooked, boiled, drained, with salt	7013
Drumstick leaves, cooked, boiled, drained, without salt	7013
Cress, garden, raw	6917
Peas and carrots, canned, no salt added, solids and liquids	6854
Dandelion greens, cooked, boiled, drained, without salt	6837
Coriander (cilantro) leaves, raw	6748
Squash, winter, hubbard, baked, with salt	6705
Squash, winter, hubbard, baked, without salt	6705
Sweet potato, cooked, candied, home-prepared	6524
Beet greens, raw	6326
Swamp cabbage, (skunk cabbage), raw	6300
Kale, frozen, unprepared	6253
Turnip greens, frozen, unprepared	6184
Chard, swiss, cooked, boiled, drained, with salt	6124
Chard, swiss, cooked, boiled, drained, without salt	6124
Chard, swiss, raw	6116
Turnip greens and turnips, frozen, unprepared	6108
Turnip greens, canned, no salt added	5954
Peas and carrots, canned, regular pack, solids and liquids	5770
Pumpkin, cooked, boiled, drained, without salt	5755
Pumpkin, cooked, boiled, drained, with salt	5755
Chicory greens, raw	5717
Peppers, sweet, green, freeze-dried	5640
Jute, potherb, raw	5559
Grape leaves, canned	5253
Squash, winter, all varieties, cooked, baked, without salt	5223
Squash, winter, all varieties, cooked, baked, with salt	5223
Seaweed, laver, raw	5202
Swamp cabbage (skunk cabbage), cooked, boiled, drained, with salt	5200
Swamp cabbage (skunk cabbage), cooked, boiled, drained, without salt	5200
Jute, potherb, cooked, boiled, drained, with salt	5185
Jute, potherb, cooked, boiled, drained, without salt	5185
Mustard greens, frozen, unprepared	5155
Vegetables, mixed, canned, solids and liquids	5081
Vegetables, mixed, frozen, unprepared	5078
Collards, raw	5019
Taro leaves, raw	4825
Squash, winter, butternut, frozen, unprepared	4790
Cress, garden, cooked, boiled, drained, without salt	4649
Cress, garden, cooked, boiled, drained, with salt	4649
Broccoli raab, cooked	4533
Cabbage, chinese (pak-choi), raw	4468
New Zealand spinach, raw	4400
Chives, raw	4353
Vegetables, mixed, frozen, cooked, boiled, drained, with salt	4277
Vegetables, mixed, frozen, cooked, boiled, drained, without salt	4277
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	4249
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	4249
Taro, leaves, cooked, steamed, with salt	4238
Taro leaves, cooked, steamed, without salt	4238
Borage, raw	4200
Squash, winter, hubbard, cooked, boiled, mashed, without salt	4005
Squash, winter, hubbard, cooked, boiled, mashed, with salt	4005
Dock, raw	4000
Onions, young green, tops only	4000
Sweet potato leaves, raw	3778
New zealand spinach, cooked, boiled, drained, with salt	3622
New Zealand spinach, cooked, boiled, drained, without salt	3622
Fireweed, leaves, raw	3598
Turnip greens, canned, solids and liquids	3586
Celtuce, raw	3500
Squash, winter, butternut, frozen, cooked, boiled, without salt	3339
Squash, winter, butternut, frozen, cooked, boiled, with salt	3339
Sweet Potatoes, french fried, crosscut, frozen, unprepared	3320
Lettuce, butterhead (includes boston and bibb types), raw	3312
Watercress, raw	3191
Peppers, sweet, red, raw	3131
Kale, scotch, raw	3100
Mustard greens, raw	3024
Broccoli, flower clusters, raw	3000
Sweet Potato puffs, frozen, unprepared	3000
Peppers, sweet, red, cooked, boiled, drained, without salt	2941
Peppers, sweet, red, cooked, boiled, drained, with salt	2941
Sweet potato leaves, cooked, steamed, without salt	2939
Sweet potato leaves, cooked, steamed, with salt	2939
Amaranth leaves, raw	2917
Spinach souffle	2891
Amaranth leaves, cooked, boiled, drained, with salt	2770
Amaranth leaves, cooked, boiled, drained, without salt	2770
Peppers, sweet, red, sauteed	2760
Pimento, canned	2655
Broccoli raab, raw	2622
Chrysanthemum, garland, cooked, boiled, drained, with salt	2572
Chrysanthemum, garland, cooked, boiled, drained, without salt	2572
Peppers, sweet, red, frozen, chopped, unprepared	2428
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt	2416
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt	2416
Arugula, raw	2373
Chrysanthemum, garland, raw	2320
Endive, raw	2167
Peas, green, frozen, cooked, boiled, drained, with salt	2100
Peas, green, frozen, cooked, boiled, drained, without salt	2100
CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8	2058
Peas, green, frozen, unprepared	2058
HEALTHY REQUEST Tomato juice	2058
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS	2048
Taro, tahitian, raw	2045
Kale, scotch, cooked, boiled, drained, with salt	1994
Kale, scotch, cooked, boiled, drained, without salt	1994
Pumpkin flowers, raw	1947
Pumpkin leaves, raw	1942
Peppers, sweet, red, frozen, chopped, boiled, drained, without salt	1917
Peppers, sweet, red, frozen, chopped, boiled, drained, with salt	1917
Escarole, cooked, boiled, drained, no salt added	1888
Chrysanthemum leaves, raw	1870
Purslane, cooked, boiled, drained, with salt	1852
Purslane, cooked, boiled, drained, without salt	1852
Taro, tahitian, cooked, without salt	1764
Taro, tahitian, cooked, with salt	1764
Balsam-pear (bitter gourd), leafy tips, raw	1734
Pumpkin, flowers, cooked, boiled, drained, with salt	1734
Pumpkin flowers, cooked, boiled, drained, without salt	1734
Peppers, jalapeno, canned, solids and liquids	1700
Leeks, (bulb and lower leaf-portion), raw	1667
Broccoli, chinese, cooked	1638
Pumpkin leaves, cooked, boiled, drained, without salt	1600
Pumpkin leaves, cooked, boiled, drained, with salt	1600
Tomato and vegetable juice, low sodium	1558
Broccoli, cooked, boiled, drained, without salt	1548
Broccoli, cooked, boiled, drained, with salt	1548
Peas, green, canned, regular pack, solids and liquids	1529
Tomato products, canned, paste, without salt added	1525
Tomatoes, orange, raw	1496
Peas, green, canned, no salt added, solids and liquids	1444
Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	1400
Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	1400
Cowpeas, young pods with seeds, raw	1369
Squash, winter, hubbard, raw	1367
Squash, winter, all varieties, raw	1367
Purslane, raw	1320
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	1311
Peas, edible-podded, frozen, cooked, boiled, drained, with salt	1311
Tomatoes, sun-dried, packed in oil, drained	1286
Pickle relish, sweet	1218
Peppers, hot chili, green, raw	1179
Malabar spinach, cooked	1158
Broccoli, frozen, spears, unprepared	1138
Broccoli, frozen, spears, cooked, boiled, drained, with salt	1118
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	1117
Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	1117
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	1117
Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	1117
Cabbage, red, raw	1116
Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)	1116
Peas, edible-podded, raw	1087
Peppers, jalapeno, raw	1078
Peas and onions, frozen, cooked, boiled, drained, with salt	1051
Peas and onions, frozen, cooked, boiled, drained, without salt	1051
Broccoli, frozen, chopped, unprepared	1034
Peas, edible-podded, cooked, boiled, drained, with salt	1030
Peas, edible-podded, boiled, drained, without salt	1030
Broccoli, frozen, spears, cooked, boiled, drained, without salt	1011
Broccoli, frozen, chopped, cooked, boiled, drained, with salt	1011
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	1011
Asparagus, cooked, boiled, drained, with salt	1006
Asparagus, cooked, boiled, drained	1006
Cabbage, savoy, raw	1000
Onions, spring or scallions (includes tops and bulb), raw	997
Tomato products, canned, sauce, with herbs and cheese	987
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	987
Tomato products, canned, sauce, spanish style	985
Cabbage, mustard, salted	971
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	967
Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	967
Fennel, bulb, raw	963
Tomato products, canned, sauce, with mushrooms	955
Peppers, hot chili, red, raw	952
Asparagus, frozen, unprepared	948
Peppers, serrano, raw	937
Brussels sprouts, frozen, cooked, boiled, drained, without salt	926
Brussels sprouts, frozen, cooked, boiled, drained, with salt	926
Cabbage, savoy, cooked, boiled, drained, without salt	889
Cabbage, savoy, cooked, boiled, drained, with salt	889
Tomatoes, sun-dried	874
Peppers, hot pickled, canned	870
Yardlong bean, raw	865
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared	865
Hyacinth-beans, immature seeds, raw	864
Tomato products, canned, sauce, with onions	850
Tomatoes, red, ripe, raw, year round average	833
CAMPBELL'S, V8 Vegetable Juice, Calcium Enriched V8	823
CAMPBELL'S, V8 60% Vegetable Juice, V8 V-Lite	823
CAMPBELL'S, V8 Vegetable Juice, Low Sodium V8	823
CAMPBELL'S, V8 100% Vegetable Juice	823
CAMPBELL'S, V8 Vegetable Juice, Organic V8	823
CAMPBELL'S, V8 Vegetable Juice, Low Sodium Spicy Hot	823
Asparagus, canned, drained solids	822
Cowpeas (blackeyes), immature seeds, raw	817
Squash, winter, acorn, cooked, boiled, mashed, without salt	817
Peppers, hungarian, raw	816
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	812
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	812
Tomato products, canned, sauce, with onions, green peppers, and celery	810
Asparagus, frozen, cooked, boiled, drained, without salt	806
Asparagus, frozen, cooked, boiled, drained, with salt	806
Peas, green, cooked, boiled, drained, without salt	801
Peas, green, cooked, boiled, drained, with salt	801
Tomato products, canned, sauce, with tomato tidbits	801
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	791
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	791
Asparagus, canned, no salt added, solids and liquids	776
Brussels sprouts, cooked, boiled, drained, with salt	775
Brussels sprouts, cooked, boiled, drained, without salt	775
Peas, green, raw	765
Pickles, cucumber, sweet (includes bread and butter pickles)	764
Asparagus, raw	756
Brussels sprouts, raw	754
Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	721
Okra, raw	716
Cowpeas, leafy tips, raw	712
Vegetable juice cocktail, canned	706
Vegetable juice cocktail, low sodium, canned	706
Beans, snap, green, cooked, boiled, drained, with salt	691
Beans, snap, green, raw	690
Tomatoes, red, ripe, cooked, stewed	666
Tomatoes, green, raw	642
Beans, snap, green, cooked, boiled, drained, without salt	633
Broccoli, raw	623
Brussels sprouts, frozen, unprepared	617
CAMPBELL'S, V8 Vegetable Juice, High Fiber V8	617
Cowpeas, leafy tips, cooked, boiled, drained, with salt	576
Cowpeas, leafy tips, cooked, boiled, drained, without salt	576
Seaweed, spirulina, dried	570
Beans, snap, green, frozen, all styles, unprepared	547
Peas and onions, frozen, unprepared	544
Squash, summer, zucchini, italian style, canned	539
Peas, green, canned, no salt added, drained solids	533
Catsup, low sodium	527
Catsup	527
Asparagus, canned, regular pack, solids and liquids	526
Beans, snap, canned, all styles, seasoned, solids and liquids	525
Celery, cooked, boiled, drained, without salt	521
Celery, cooked, boiled, drained, with salt	521
Peppers, sweet, red, canned, solids and liquids	520
Beans, snap, green, frozen, all styles, microwaved	519
CAMPBELL'S, V8 Vegetable Juice, Spicy Hot V8	514
Tomato products, canned, puree, without salt added	510
Tomato products, canned, puree, with salt added	510
Lettuce, iceberg (includes crisphead types), raw	502
Squash, zucchini, baby, raw	490
Tomatoes, red, ripe, cooked	489
Tomatoes, red, ripe, cooked, with salt	489
Potatoes, o'brien, home-prepared	481
Balsam-pear (bitter gourd), pods, raw	471
Peppers, sweet, green, cooked, boiled, drained, with salt	468
Peppers, sweet, green, cooked, boiled, drained, without salt	468
Beans, snap, green, frozen, cooked, boiled, drained, with salt	466
Nopales, raw	457
Yardlong bean, cooked, boiled, drained, without salt	450
Yardlong bean, cooked, boiled, drained, with salt	450
Tomato juice, canned, with salt added	450
Tomato juice, canned, without salt added	450
Celery, raw	449
Nopales, cooked, without salt	443
Tomatoes, red, ripe, canned, packed in tomato juice, no salt added	441
Tomato products, canned, sauce	435
Tomato sauce, canned, no salt added	435
Peas, green, canned, seasoned, solids and liquids	433
Squash, winter, acorn, cooked, baked, without salt	428
Squash, winter, acorn, cooked, baked, with salt	428
Beans, snap, green, frozen, cooked, boiled, drained without salt	419
Gourd, dishcloth (towelgourd), raw	410
Tomatoes, red, ripe, canned, packed in tomato juice	408
Broccoli, stalks, raw	400
Radish seeds, sprouted, raw	391
Tomatoes, red, ripe, canned, with green chilies	390
Vegetable smoothie, NAKED JUICE, KALE BLAZER	374
Lima beans, immature seeds, cooked, boiled, drained, with salt	370
Peppers, sweet, green, raw	370
Squash, winter, acorn, raw	367
Peppers, sweet, green, frozen, chopped, unprepared	367
Seaweed, wakame, raw	360
Beans, snap, green, canned, regular pack, drained solids	353
Beans, snap, green, canned, no salt added, drained solids	353
Beans, snap, yellow, canned, no salt added, drained solids	353
Broadbeans, immature seeds, raw	350
Okra, frozen, unprepared	350
Pepper, banana, raw	340
PACE, Jalapenos Nacho Sliced Peppers	333
Beans, fava, in pod, raw	333
Beans, snap, green, canned, no salt added, solids and liquids	321
Cabbage, chinese (pe-tsai), raw	318
Okra, frozen, cooked, boiled, drained, without salt	305
Okra, frozen, cooked, boiled, drained, with salt	305
Lima beans, immature seeds, cooked, boiled, drained, without salt	303
Edamame, frozen, prepared	298
Corn pudding, home prepared	296
Succotash, (corn and limas), cooked, boiled, drained, with salt	294
Succotash, (corn and limas), cooked, boiled, drained, without salt	294
Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt	290
Okra, cooked, boiled, drained, without salt	283
Okra, cooked, boiled, drained, with salt	283
Potatoes, au gratin, home-prepared from recipe using margarine	280
Squash, summer, crookneck and straightneck, frozen, unprepared	279
Leeks, (bulb and lower-leaf portion), freeze-dried	277
Peppers, sweet, green, sauteed	273
Pickle relish, hamburger	267
Potatoes, au gratin, home-prepared from recipe using butter	264
Corn, sweet, yellow, cooked, boiled, drained, without salt	263
Corn, sweet, yellow, cooked, boiled, drained, with salt	263
Beans, snap, green, canned, regular pack, solids and liquids	263
Cabbage, napa, cooked	263
Potatoes, au gratin, dry mix, unprepared	263
Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	260
Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	260
Squash, winter, acorn, cooked, boiled, mashed, with salt	258
Succotash, (corn and limas), frozen, unprepared	257
Corn, sweet, yellow, frozen, kernels on cob, unprepared	244
Corn, yellow, whole kernel, frozen, microwaved	234
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt	232
Corn with red and green peppers, canned, solids and liquids	232
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	232
Beans, shellie, canned, solids and liquids	228
Lima beans, immature seeds, frozen, fordhook, unprepared	223
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added	220
Squash, summer, scallop, raw	217
Tomatoes, crushed, canned	215
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	214
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter	213
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine	213
Squash, summer, all varieties, cooked, boiled, drained, with salt	212
Squash, summer, all varieties, cooked, boiled, drained, without salt	212
Lima beans, immature seeds, raw	209
CAMPBELL'S, Organic Tomato juice	206
CAMPBELL'S, Tomato juice	206
CAMPBELL'S, Tomato juice, low sodium	206
Potatoes, mashed, ready-to-eat	205
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	201
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	201
Tree fern, cooked, with salt	200
Tree fern, cooked, without salt	200
Peppers, sweet, yellow, raw	200
Squash, summer, all varieties, raw	200
Squash, summer, zucchini, includes skin, raw	200
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt	199
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	199
Squash, summer, zucchini, includes skin, frozen, unprepared	198
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	195
Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt	194
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt	194
Pickles, cucumber, sour, low sodium	191
Pickles, cucumber, sour	191
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt	190
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt	190
Lima beans, immature seeds, frozen, baby, unprepared	189
Cabbage, japanese style, fresh, pickled	189
Potatoes, mashed, home-prepared, whole milk and margarine added	187
Corn, sweet, yellow, raw	187
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added	183
Soybeans, green, raw	180
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt	177
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt	177
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	172
Tomatoes, red, ripe, canned, stewed	172
Pickle relish, hot dog	167
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	167
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt	167
Peas, mature seeds, sprouted, raw	166
Peas and onions, canned, solids and liquids	161
Potato salad, home-prepared	157
Soybeans, green, cooked, boiled, drained, with salt	156
Soybeans, green, cooked, boiled, drained, without salt	156
Peppers, sweet, green, canned, solids and liquids	155
Alfalfa seeds, sprouted, raw	155
Cauliflower, green, raw	155
Artichokes, (globe or french), frozen, unprepared	154
Lima beans, immature seeds, canned, regular pack, solids and liquids	150
Squash, summer, crookneck and straightneck, raw	150
Potatoes, scalloped, home-prepared with margarine	150
Lima beans, immature seeds, canned, no salt added, solids and liquids	150
Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	148
Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids	146
Cauliflower, green, cooked, no salt added	144
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt	142
Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt	142
Cauliflower, green, cooked, with salt	141
Succotash, (corn and limas), canned, with cream style corn	141
Peas, edible-podded, frozen, unprepared	140
Yam, raw	138
Potatoes, mashed, home-prepared, whole milk and butter added	138
Potatoes, scalloped, home-prepared with butter	135
Beans, snap, yellow, frozen, all styles, unprepared	132
Winged beans, immature seeds, raw	128
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	126
Cabbage, common (danish, domestic, and pointed types), stored, raw	126
Peppers, chili, green, canned	126
Pickles, cucumber, dill, reduced sodium	125
Pickles, cucumber, dill or kosher dill	125
Yam, cooked, boiled, drained, or baked, without salt	122
Yam, cooked, boiled, drained, or baked, with salt	122
Squash, winter, spaghetti, raw	120
Seaweed, irishmoss, raw	118
Seaweed, kelp, raw	116
Tomatillos, raw	114
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	113
Potato pancakes	113
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	113
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	112
Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	112
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	110
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	110
Beans, snap, yellow, raw	108
Beans, snap, yellow, canned, regular pack, drained solids	105
Cucumber, with peel, raw	105
Squash, summer, crookneck and straightneck, canned, drained, solid, without salt	102
Cabbage, raw	98
Cabbage, kimchi	93
Pickles, chowchow, with cauliflower onion mustard, sweet	90
Winged bean, immature seeds, cooked, boiled, drained, with salt	88
Winged beans, immature seeds, cooked, boiled, drained, without salt	88
Squash, summer, scallop, cooked, boiled, drained, without salt	85
Squash, summer, scallop, cooked, boiled, drained, with salt	85
Taro, cooked, without salt	84
Cowpeas (blackeyes), immature seeds, frozen, unprepared	84
Potatoes, hash brown, frozen, with butter sauce, unprepared	84
Taro, cooked, with salt	84
Beans, snap, yellow, canned, no salt added, solids and liquids	83
Beans, snap, yellow, canned, regular pack, solids and liquids	83
Beans, snap, yellow, cooked, boiled, drained, with salt	81
Corn, sweet, yellow, canned, vacuum pack, regular pack	81
Corn, sweet, yellow, canned, vacuum pack, no salt added	81
Beans, snap, yellow, cooked, boiled, drained, without salt	81
Cabbage, cooked, boiled, drained, without salt	80
Cabbage, common, cooked, boiled, drained, with salt	80
Taro, raw	76
Potatoes, mashed, dehydrated, granules with milk, dry form	75
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	75
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	75
Corn, sweet, yellow, canned, cream style, regular pack	74
Corn, sweet, yellow, canned, cream style, no salt added	74
Drumstick pods, raw	74
Cucumber, peeled, raw	72
Drumstick pods, cooked, boiled, drained, without salt	70
Drumstick pods, cooked, boiled, drained, with salt	70
Pigeonpeas, immature seeds, raw	67
Poi	66
Epazote, raw	57
Taro, shoots, cooked, with salt	51
Taro shoots, cooked, without salt	51
Taro shoots, raw	50
Butterbur, (fuki), raw	50
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt	50
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt	50
Eggplant, pickled	50
Beets, pickled, canned, solids and liquids	49
Mushrooms, oyster, raw	48
Corn, sweet, yellow, canned, whole kernel, drained solids	46
Lentils, sprouted, raw	45
Soybeans, mature seeds, sprouted, cooked, steamed	40
Soybeans, mature seeds, sprouted, cooked, steamed, with salt	40
Eggplant, cooked, boiled, drained, without salt	37
Eggplant, cooked, boiled, drained, with salt	37
Kohlrabi, raw	36
Beets, cooked, boiled, drained	35
Kohlrabi, cooked, boiled, drained, without salt	35
Kohlrabi, cooked, boiled, drained, with salt	35
Onions, frozen, chopped, unprepared	35
Beets, cooked, boiled. drained, with salt	35
Wasabi, root, raw	35
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	34
Corn, sweet, yellow, canned, no salt added, solids and liquids	34
Cabbage, red, cooked, boiled, drained, with salt	33
Beets, raw	33
Cabbage, red, cooked, boiled, drained, without salt	33
Mung beans, mature seeds, sprouted, cooked, stir-fried	31
Chicory, witloof, raw	29
Potatoes, mashed, home-prepared, whole milk added	27
Radicchio, raw	27
Turnips, frozen, unprepared	26
Beets, canned, drained solids	24
Beets, canned, regular pack, solids and liquids	23
Eggplant, raw	23
Beets, canned, no salt added, solids and liquids	22
Shallots, freeze-dried	21
Mung beans, mature seeds, sprouted, raw	21
Yambean (jicama), raw	21
Jerusalem-artichokes, raw	20
Bamboo shoots, raw	20
Arrowroot, raw	19
Onions, dehydrated flakes	18
Sauerkraut, canned, solids and liquids	18
Gourd, white-flowered (calabash), raw	16
Artichokes, (globe or french), raw	13
Bamboo shoots, canned, drained solids	13
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt	13
Artichokes, (globe or french), cooked, boiled, drained, without salt	13
Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt	13
Artichokes, (globe or french), cooked, boiled, drained, with salt	13
Cassava, raw	13
Cauliflower, cooked, boiled, drained, without salt	12
Cauliflower, cooked, boiled, drained, with salt	12
Cauliflower, frozen, unprepared	12
Beets, harvard, canned, solids and liquids	11
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt	11
Soybeans, mature seeds, sprouted, raw	11
Potatoes, mashed, dehydrated, flakes without milk, dry form	11
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt	11
Potatoes, mashed, dehydrated, granules without milk, dry form	11
Cauliflower, frozen, cooked, boiled, drained, with salt	10
Potatoes, white, flesh and skin, baked	10
Potatoes, baked, flesh and skin, with salt	10
Cauliflower, frozen, cooked, boiled, drained, without salt	10
Potatoes, baked, skin, without salt	10
Potatoes, red, flesh and skin, baked	10
Potatoes, baked, skin only, with salt	10
Potatoes, Russet, flesh and skin, baked	10
Potatoes, baked, flesh and skin, without salt	10
Garlic, raw	9
Potatoes, white, flesh and skin, raw	8
Yautia (tannier), raw	8
Beans, mung, mature seeds, sprouted, canned, drained solids	8
Potatoes, red, flesh and skin, raw	7
Radishes, raw	7
Lemon grass (citronella), raw	6
Chicory roots, raw	6
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	5
Potato puffs, frozen, oven-heated	5
Potatoes, hash brown, home-prepared	5
Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated	5
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated	4
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased	4
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt	4
Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased	4
Corn, sweet, white, frozen, kernels on cob, unprepared	4
Potatoes, french fried, all types, salt added in processing, frozen, unprepared	4
Potato puffs, frozen, unprepared	4
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased	4
Shallots, raw	4
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt	4
Beans, navy, mature seeds, sprouted, raw	4
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	3
Potatoes, boiled, cooked in skin, flesh, with salt	3
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	3
Potatoes, boiled, cooked in skin, flesh, without salt	3
Corn, sweet, white, frozen, kernels cut off cob, unprepared	3
Onions, frozen, chopped, cooked, boiled, drained, without salt	2
Potatoes, canned, drained solids, no salt added	2
Corn, sweet, white, cooked, boiled, drained, with salt	2
Rutabagas, cooked, boiled, drained, without salt	2
Potatoes, boiled, cooked without skin, flesh, without salt	2
Onions, cooked, boiled, drained, with salt	2
Potatoes, frozen, whole, unprepared	2
Onions, frozen, whole, unprepared	2
Corn, sweet, white, canned, cream style, regular pack	2
Onions, raw	2
Beans, kidney, mature seeds, sprouted, raw	2
Potatoes, flesh and skin, raw	2
Onions, frozen, chopped, cooked, boiled, drained, with salt	2
Onions, frozen, whole, cooked, boiled, drained, without salt	2
Potatoes, boiled, cooked without skin, flesh, with salt	2
Rutabagas, cooked, boiled, drained, with salt	2
Onions, cooked, boiled, drained, without salt	2
Rutabagas, raw	2
Onions, frozen, whole, cooked, boiled, drained, with salt	2
Corn, sweet, white, cooked, boiled, drained, without salt	2
Corn, sweet, white, canned, vacuum pack, regular pack	1
Corn, sweet, white, canned, whole kernel, drained solids	1
Corn, sweet, white, canned, vacuum pack, no salt added	1
Onions, canned, solids and liquids	1
Corn, sweet, white, raw	1
Onions, sweet, raw	1
Corn, sweet, white, canned, cream style, no salt added	1
Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids	1
Potatoes, russet, flesh and skin, raw	1

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Health Fame Fat Soluble Vitamins, Healthy Foods, Vitamin A, Vitamins

Vitamin A Toxicity May Cause Birth Defects

Vitamin A is a vitamin that is essential for gene transcription, and maintain healthy skin and vision. Vitamin A is found in two main forms, retinol and carotene. Retinol is a vitamin A preformed which can be found in animal food sources. Our bodies can convert plant carotenoids such as alpha carotene, beta-carotene and gamma-carotene can be found in fruits and vegetables into vitamin A. So, carotenoids are called provitamin A. Eggs, milk, carrots, broccoli, pumpkin, beef liver, sweet potatoes and spinach are some of vitamin A foods. this vitamin is stored in fat tissue and liver in the body. Vitamin A serves for several purposes in the human body.

Vitamin A toxicity

Excessive intake of vitamin A should be avoided, because an overdose of this vitamin can cause some side effects. Basically, this vitamin is stored in fat tissue and liver, to be used by the body. So, too much or vitamin A toxicity can accumulate in the liver, which in turn, can cause a number of health complications. Typically, the presence of vitamin A in the body overload can cause nausea, vomiting, irritability, dry skin and nails, fatigue, hair loss, muscle pain, weight loss, headache, menstrual problems, fatigue, bleeding gums, jaundice, pain stomach, blurred vision and fractures. In extreme cases, can lead to an enlarged liver and spleen.

Acute toxicity

Arctic explorer experience drowsiness, irritability, headache and vomiting within a few hours after eating polar bear liver or liver seals, which contains a lot of vitamin A. Vitamin A tablets that contain 20 times the recommended daily dose, which is used for the prevention and relieve skin disease, sometimes cause similar symptoms, even if taken as directed.

Chronic toxicity

Chronic poisoning in children and adults greater is usually the result of consuming large doses of vitamin A (10 times the recommended daily dose) for months. Vitamin A toxicity can occur in a baby in a few weeks.

The initial symptoms of chronic toxicity are:

- Blond hair and rough

- Loss on the part of eyelashes

- Lips are chapped

- Skin dry and rough.

Severe headaches, increased pressure in the brain and general weakness ensues. The growth of bone and joint pain are common, especially in children. Liver and spleen may be enlarged. Babies born to mothers who took isotretinoin (an artificial vitamin A used to treat a skin disorder) during pregnancy may have birth defects.

Vitamin A toxicity diagnosis is made based on symptoms and high levels of vitamin A in the blood. Symptoms will disappear within 4 weeks after the halt to the use of vitamin A supplementary. Beta-carotene is found in vegetables such as carrots, gradually transformed by the body into vitamin A and can be consumed in large quantities without causing toxicity. Although the skin will change to amber (carotenosis), especially the skin on the palms and soles of the feet, but does not cause other side effects.

It can be concluded that, when consumed with the right dose and with proper care, this vitamin can be really effective to improve general health. Because it is a fat-soluble vitamin, the excess amount can not be excreted through the urine. Excessive vitamin A tend to accumulate in the liver and fat tissue, and thus produce the side effects mentioned above or symptoms of poisoning. So it is very important to take vitamin A only in the required amount. People taking supplements should be careful to not take vitamin A which is higher than the recommended dose. Vitamin A toxicity occurs mainly with preformed vitamin A, and not the form of carotenoids. However, an excess of carotenoids may cause carotenodermia, a condition characterized by discoloration of yellow or yellow-orange skin.

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Health Fame Fat Soluble Vitamins, Vitamin A, Vitamins

5 Important Vitamin A Benefits and Function

In addition to the vitamin A benefits to support eye health, vitamin A is also useful as an antioxidant. Vitamin A may protect the body from foreign organisms infections, such as pathogens bacterial. This defense mechanism is included in the external immune system, immune system because it comes from outside the body. This vitamin will increase the activity of white blood cells and antibodies in the body so that the body becomes more resistant to the toxin compounds against invading microorganisms and parasites, such as pathogenic bacteria and viruses.

Vitamin A is one of the most important vitamin for maintaining healthy skin and mucous membranes. This vitamin is one of the significant factors for the growth of healthy hair. Even for the skin, this vitamin has many benefits, for which is included in skin care products. It can be very beneficial for acne prone skin and dry. It helps the skin to retain moisture, and thus making it soft and supple. It can also fight the signs of aging such as wrinkles and fine lines.

Vitamin A takes part in gene transcription, cell growth, embryonic development and reproduction. It is also a powerful antioxidant that helps neutralize the damaging effects of free radicals on cells and tissues. In addition it helps the immune system to fight infectious pathogens. Because of its antioxidant properties, may decrease the risk of several diseases including cancer and heart disease. Even people who have high blood cholesterol levels benefit from vitamin A. In addition, these vitamins make moist mucous membranes, and help the healthy growth of teeth and bones. Children with respiratory problems can also benefit from this vitamin.

5 important vitamin A benefits

1. Eye Health: Vitamin A has an important role in the health of human visual perception. This vitamin helps distribute the object received by the retina of the eye to the brain as an image. Compounds that play a role in this case is retinol.


2. Optimize fetal development: Vitamin A is important for pregnant women. Because it is easily soluble in water and fat that is necessary for the health of the baby. Such as helping the development of eye cells, organs eye, for the growth of bone, skin health, and help the development of the heart.


3.  Inhibit breast cancer cells: Based on recent research scientists from America, revealed that vitamin A can inhibit the growth of cancer that often affects women, namely breast cancer. Although not directly, but the form of derivatives such as retinoic acid or retinol is what will inhibit the growth of cancerous tissue itself.


4. Boost immunity: Vitamin A palmitate and retinyl containing retinyl acetate can prevent infection from a wide variety of small organisms that can harm the body. Such as bacteria that try to enter the body through the respiratory and food.


5. Inhibit the aging process: Vitamin A itself can produce antioxidants which can counteract free radicals. Free radicals are not clean air that is inhaled by our respiratory organs. Because the higher the antioxidant reaction itself, the more pollution that enters the body. But with vitamin A, the free-radical damage can be prevented to slow the aging process of the skin.

Vitamin A deficiency can lead to several serious diseases, that is why we should meet our daily need of vitamin A. The best source of vitamin A foods such as from vegetable like spinach, carrots and so on. While from fruits such as, apple, mango, papaya, banana and many more.

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Health Fame Vitamin A, Vitamins

Vitamin A Deficiency Can Cause Growth Disorder To Blindness, Warn Your Children!

Vitamin A plays an important role in eye health, and in fact, vitamin A deficiency can lead to children growth disorder. The signs and symptoms of vitamin A deficiency in the body is very diverse. The most common symptom is the presence of abnormalities in the eye. For example, night blindness, cataracts, and decreased visibility. In addition to causing a decrease in the function of corneal blindness, it's also  causes change the shape of bones, stunted growth. Deficient of Vitamin A also resulted in damage to the teeth, atrophy tooth-forming cells.

A health expert says, this vitamin deficiencies also cause problems in the bowel, bladder, brain and spinal cord. In addition, diseases such as skin cancer that attacks the skin, rough skin, chapped skin and measles can also be caused due to lack of vitamin A.

In the intestine and urinary tract, vitamin A is very influential in keeping the intestinal walls that can still work optimally as its function. As you know, that the intestine absorbs nutrients in a wide range of food and water. If just impaired intestinal wall as a result of vitamin A intake will be reduced and the influence of water and nutrient absorption was impaired. The result is a urinary tract infection due to the lack of optimal absorption of water each day. So the diseases of the bowel must be treated immediately in order intake of vitamin A can be maintained and not invite other diseases.

The results also showed, vitamin A deficiency resulted in the destruction of bone and teeth formation. Even as a whole, would interfere with the child's growth. The experiments were conducted in mice and cattle shows, this vitamin deficiency inhibits the reproduction process. When it started there was a relationship between death allegedly by a lack of vitamin A, various studies carried out immediately. The results of the study presented is done in the UK (1937), Tanzania (1987), and South Africa (1990) showed that high-dose vitamin A supplementation can reduce infant mortality due to measles.

What causes lack of vitamin A? 

1. Consumption of Vitamin A in the daily diet does not meet the needs of the body in the long term. 
2. The process of absorption of food in the body is interrupted because of diarrhea, low consumption of fat, protein and zinc. 
3. The presence of ARI and measles

What are the early signs and symptoms of Vitamin A deficiency? 

1. Night blindness, characterized by difficulty seeing in dim light or at dusk. 
2. The skin looks dry and scaly like a fish, especially in the lower leg front and back of the upper arm.

How to prevent Vitamin A deficiency in children? 

1. Give exclusive breastfeeding for infants up to age 6 months and continued breastfeeding up to 2 years old. 
2. Consumption of foods with balanced nutrition and is rich in vitamin A in the diet daily (read at vitamin A foods article).
3. Prevent worm infestation with a clean and healthy living behavior.
4.  Consumption of vitamin A as needed.

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Health Fame Deficiencies, Vitamin A, Vitamins

The Best List of Vitamin A From Foods

The most popular vitamin A from foods is carrots, but you should know that there are still many foods that also a good source of vitamin A. For your information, sweet potato is also a good source of vitamin A. Based on USDA Nutrient data base, in every 100 gr of carrots contain 16706 IU of vitamin A. Meanwhile in the same size of sweet potato, contained 14187 IU of vitamin A. If you asking why so important to pay attention about vitamin A foods? You will found the answer below.

Vitamin A plays a role in the formation of many for the human sense of sight. This vitamin helps convert the signal molecules of light received by the retina to be a projection image in our brains. Compound that plays a key role in this regard is retinol. Together with rhodopsin, retinol compound will form a complex light-sensitive pigment to transmit light signals to the brain. Therefore, a deficiency of vitamin A in the body is often fatal in the organ of vision.

Vitamin A Foods

1. Carrots. Vegetable most famous as a source of vitamin A are carrots. Based on data from the USDA, in every 100 grams of carrots, contained 16 708 IU of vitamin A. Carrots are very good cooked or as a snack. Carrots are very useful when combined with tomato fruit because it contains low fat.


2. Sweet Potato. Although not as popular as carrots, but you need to know that this food is also one of the best sources of vitamin A. Taken from USDA Nutrient data base, vitamin A content in every 100 gr of raw sweet potato is 14187 IU. In addition, sweet potato is also good source of other vitamins and minerals.


3. Spinach. This "Popeye foods", also a good source of vitamin A. In every 100 gr of it, contained 9377 IU of vitamin A. Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.


4. Chili pepper. Hot but delicious, spices that also known as the Guinea spice, cow-horn pepper, aleva, bird pepper, or, especially in its powdered form, red pepper—is a hot chili pepper used to flavor dishes. It turns out, they also have quite number of vitamin A. Based on USDA, in every 100 gr of red or cayenne pepper, contained 41610 IU of vitamin A. It also contains vitamin B6, vitamin E, vitamin C, riboflavin, potassium and manganese. However, given the very small amount of cayenne pepper typically consumed in a serving, it makes a negligible contribution to overall dietary intake of these nutrients.


5. Pumpkin. The main nutrients are lutein and both alpha and beta carotene, the latter of which generates vitamin A in the body. According to USDA Nutrient data base, in every 100 gr of raw pumpkin, contained 8513 IU of vitamin A

Another vitamin A foods list can be read below:

• Cod liver oil (30000 μg) 
• Liver (turkey) (8058 μg 895%),     liver (beef, fish) (6500 μg 722%),     liver (chicken) (3296 μg 366%)
• Dandelion greens (5588 IU 112%)
• Broccoli leaf (800 μg 89%)
• Broccoli florets (31 μg 3%)
• Butter (684 μg 76%) 
• Kale (681 μg 76%)
• Collard greens (333 μg 37%) 
• Cheddar cheese (265 μg 29%) 
• Cantaloupe melon (169 μg 19%) 
• Egg (140 μg 16%) 
• Apricot (96 μg 11%) 
• Papaya (55 μg 6%) 
• Mango (38 μg 4%) 
• Pea (38 μg 4%) 
• Milk (28 μg 3%) 
• Tomatoes 
• Seaweed

Vitamin A can also protect the body from foreign organisms infections, such as bacterial pathogens. This defense mechanism is included in the external immune system, because the immune system, originating from outside the body. This vitamin will increase the work activity of white blood cells and antibodies in the body so that the body becomes more resistant to the toxin compounds against invading microorganisms and parasites, such as pathogenic bacteria and viruses.

Beta carotene, a form of vitamin A, is a compound with antioxidant activity that can counteract free radicals. The compound is a lot of free radicals derived from the oxidation reactions in the body and in the environment of pollutants that enter the body.  The antioxidants in the body to prevent damage to the genetic material (DNA and RNA) by free radicals so that the rate of mutation can be suppressed. The decrease in the mutation rate will lead to a reduced risk of cancer cell formation. The antioxidant activity is also closely related to the prevention of aging process, especially in the skin cells.

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Health Fame Healthy Foods, Vitamin A, Vitamins