1. TURKEY LIVER:
Most animals’ livers are filled with vitamins and minerals. They can be prepared by steaming or frying with onions and different nutritious herbs.
Make them your delicious turkey dinner. You can also add turkey liver to the gravy or stuff them to gain many vitamins and minerals. 100-gram turkey liver will provide you 1507% of the Vitamin A needed every day. 100 grams Turkey Liver contain 273 calories.
2. BEEF LIVER:
The liver is a richest source of Vitamin A and Vitamin C. They have been used for many centuries to cure anemia. 100-gram beef liver will provide you 300% of your needed Vitamin A for a day.100 gram Beef Liver contains 135 calories.
3. BUTTERNUT SQUASH:
The butternut squash is yellow-orange in color, and is a rich source of beta carotene. This gets converted into Vitamin A in your body. This dark orange squash tastes delicious and has nutty and sweet flavor. One cup butternut squash will give you 400% of the daily needed Vitamin A. It also contains Vitamin C, potassium, and fiber that is good for health.
4. MUSTARD GREENS:
Mustard greens are widely consumed in Northern India. We know these spicy and crunchy flavored green leaves by the name of ‘sarsoo ka saag’. In some parts, this is also referred as leaf mustard. It contains the maximum nutrition compared to any other green-leafy vegetables. You can consume them raw or cooked, as it has excellent flavour and nutrition. This gives 118% of the daily needed Vitamin A. They are also the richest source of manganese, calcium, carotenes, folate, fiber, protein, Vitamin C, Vitamin E, vitamin K, and many anti-oxidants
5. WHOLE MILK:
Whole milk is even tastier than skimmed milk, as it is rich and creamy. Whole milk has more nutritional value than skimmed milk. One cup of whole milk contains a good amount of calcium, protein, Vitamins D, A, and magnesium. It also contains fat that can be consumed in moderate quantity.
6. DRIED BASIL:
Vitamin A is filled with antioxidants which is essential for vision. This is useful for proper maintenance of healthy mucus membranes and skin. Dried basil is rich in Vitamin-A which will prevent your body against lung and oral cavity cancers. This dried basil has a very versatile taste and flavor that can be added to most of the dishes you prepare. Add them over any foods to get Vitamin A and for taste enhancement. 100-gram dried basil will give you 15% of the daily needed amount of Vitamin A.
7. ICEBERG LETTUCE:
Dark green leafy vegetables are the healthiest foods. Light green Iceberg lettuce is also the richest source of Vitamin A. They can be added to your salads and sandwiches to get your everyday requirement of Vitamin A. One cup Iceberg lettuce will give you10 calories, and various other essential vitamins and minerals required.
8. PEAS:
Add these sweet green peas to your side dish of any dish as a healthy dietary supplement. One ½ cup pea can give 134% of the required value of Vitamin A, and 62 calories. They also contains a good amount of Vitamins K, C, and B.
9. TOMATOES:
Some botanical studies have proven that tomatoes are fruits. Add them to your daily diet, as they contain low calories and many essential vitamins and minerals. One tomato can give 20% of the Vitamin A needed for a day. They are also a rich source of vitamin C and lycopene.
10. SPINACH:
Add spinach to your daily diet for a healthy life. One-cup spinach can provide 49% of the daily needed value of Vitamin A. Spinach is also the richest source of Vitamin C, manganese, iron, Vitamin K, and calcium.
11. KALE:
Kale is used popularly for common garnish. They taste delicious and have many nutrients. Add them to your daily diet for good health and Vitamin A. One-cup kale can give you 200% of the needed vitamin A.
12. CARROTS:
Carrots often come to the mind when you think of Vitamin A and eye health. They are thought to be the best remedy to improve eye vision with many other health benefits. One carrot will give you 200% of daily advised vitamin A. Carrots also contain vitamins B,C, K, magnesium and fiber in large quantity.
13. SWEET POTATOES:
Sweet potatoes are delicious in taste and have high nutritive value. One sweet potato will give 438% of the daily needed Vitamin A and 103 calories.
14. MANGOES:
Mangoes are the most loved fruits in any part of the world. They have sweet, juicy, tangy taste. This can be added to the main dish or in desserts. It is filled with nutrients and vitamins that promote a healthy diet. One cup mango can give 36% of the daily needed amount of Vitamin A and 107 calories.
15. PEACHES:
Peach has a very delicious flavor and has excellent nutritional value. Peaches contain a good amount of magnesium, Vitamin C, calcium, phosphorus, potassium, and iron. One peach can provide 10% of the daily needed Vitamin A and 59 calories.
16. PAPAYA:
Papaya is a tropical fruit that is filled with minerals, enzymes, vitamins, and antioxidants. One papaya can give 29% of the daily needed required vitamin A. The papaya can be consumed in many ways such as raw, added to salads or in smoothies.
17. RED BELL PEPPERS:
Bell peppers make a delicious vegetable that is consumed raw or cooked. Raw bell peppers are crispy in texture and can be used in salads and dips. Cooked bell peppers have smoky, sweet taste that is used to enhance the taste of other dishes. Red Bell peppers have a mild sweet taste that is used to prepare pimentos and paprika. Red peppers can also be added to veggie dip, scrambled eggs, and pasta dishes. This contains many health benefits, as they are a rich source of antioxidants such as Vitamin A, lycopene, Vitamin C.
18. COD LIVER OIL:
Cod liver oil supplements are the richest source of vitamins and minerals. Cod liver oil is available in liquid and capsule form, which has the extraordinary amount of Vitamin A, D, and omega 3 fatty acids. One tablespoon of cod liver oil can give you required Vitamin A value for the day and 126 calories.
19. GRAPEFRUIT JUICE:
Grapefruit juice has good nutrients like potassium, Vitamin E, Vitamin K, phosphorus, calcium, B vitamins, vitamin C, vitamin A, and phytonutrients. These essential nutrients support the immune system of your body to fight against illnesses and healthy and strong life.
20. FORTIFIED OATMEAL:
Oatmeal is consumed as a staple breakfast in countries. It is filled with nutrients and is the richest source of dietary fiber. They contain a fair amount of phosphorus, potassium, minerals, and iron. Oatmeal can give you 29% of the daily needed vitamin A and 159 calories.
21. PAPRIKA:
Paprika is the most popular spice used in South American, Sri Lankan, Indian, and Spanish cuisine. They have fiery pungent taste that can be added to your any favorite dish for health benefits and as a taste enhancer. One tablespoon will give 69% of the daily needed Vitamin A. this also has potassium, calcium and Vitamin C.
22. CANTALOUPE:
They contain juicy flesh with a sweet smell and are bright yellow-orange in color. They can cure and prevent your body from various diseases. Cantaloupes are low in calories and fat. They have numerous essential vitamins and nutrients that promote good health. They have yummy flavor and can be used in fruit salad, snack, or dessert. One wedge of Cantaloupe will give you120% of the needed Vitamin A for the day and 23 calories.
23. TURNIP GREENS:
Add leafy greens to your everyday diet for good health. Turnip Greens are very low in calories, high in nutrients, and are easy to cook. Turnip Greens require cooking or steaming for consumption. This gives a boost to their nutritive value to get absorbed in your body.
24. DRIED APRICOTS:
Dried apricots are a delicious snack, and they contain many nutrients, antioxidants, and energy. Dried apricots are also the richest source of Vitamin A. One cup of dried apricot can give you 94% of the needed Vitamin A and 313 calories.
25. DRIED MARJORAM:
Dried Marjoram is added for their unique flavors and many health benefits. Dried marjoram is the rich source of vitamin A. 100-gram can give you 161% of the needed Vitamin A for the day. You can also add them to many dishes to get 271 calories.
TIPS FOR CONSUMING VITAMIN A:
1. Avoid consuming them in large or low quantity. This can have adverse health effects.
2. Excessive intake of Vitamin A leads to central nervous system disorders, lower bone mineral density, birth defects, liver abnormalities, osteoporosis, etc
3. Vitamin A can cause maternal mortality, reduce ability to fight infections, night blindness , xerophthalmia, keratomalacia, measles, respiratory and diarrheal infections, decreased growth rate, slow bone development, etc
4. Vitamin A supplements should be consumed only after taking proper consultation from your doctor.
5. Most foods in our daily diet contain some amount of Vitamin A.
6. Many multivitamins supplements can also fulfill the requirement of Vitamin A value.
Most animals’ livers are filled with vitamins and minerals. They can be prepared by steaming or frying with onions and different nutritious herbs.
Make them your delicious turkey dinner. You can also add turkey liver to the gravy or stuff them to gain many vitamins and minerals. 100-gram turkey liver will provide you 1507% of the Vitamin A needed every day. 100 grams Turkey Liver contain 273 calories.
2. BEEF LIVER:
The liver is a richest source of Vitamin A and Vitamin C. They have been used for many centuries to cure anemia. 100-gram beef liver will provide you 300% of your needed Vitamin A for a day.100 gram Beef Liver contains 135 calories.
3. BUTTERNUT SQUASH:
The butternut squash is yellow-orange in color, and is a rich source of beta carotene. This gets converted into Vitamin A in your body. This dark orange squash tastes delicious and has nutty and sweet flavor. One cup butternut squash will give you 400% of the daily needed Vitamin A. It also contains Vitamin C, potassium, and fiber that is good for health.
4. MUSTARD GREENS:
Mustard greens are widely consumed in Northern India. We know these spicy and crunchy flavored green leaves by the name of ‘sarsoo ka saag’. In some parts, this is also referred as leaf mustard. It contains the maximum nutrition compared to any other green-leafy vegetables. You can consume them raw or cooked, as it has excellent flavour and nutrition. This gives 118% of the daily needed Vitamin A. They are also the richest source of manganese, calcium, carotenes, folate, fiber, protein, Vitamin C, Vitamin E, vitamin K, and many anti-oxidants
5. WHOLE MILK:
Whole milk is even tastier than skimmed milk, as it is rich and creamy. Whole milk has more nutritional value than skimmed milk. One cup of whole milk contains a good amount of calcium, protein, Vitamins D, A, and magnesium. It also contains fat that can be consumed in moderate quantity.
6. DRIED BASIL:
Vitamin A is filled with antioxidants which is essential for vision. This is useful for proper maintenance of healthy mucus membranes and skin. Dried basil is rich in Vitamin-A which will prevent your body against lung and oral cavity cancers. This dried basil has a very versatile taste and flavor that can be added to most of the dishes you prepare. Add them over any foods to get Vitamin A and for taste enhancement. 100-gram dried basil will give you 15% of the daily needed amount of Vitamin A.
7. ICEBERG LETTUCE:
Dark green leafy vegetables are the healthiest foods. Light green Iceberg lettuce is also the richest source of Vitamin A. They can be added to your salads and sandwiches to get your everyday requirement of Vitamin A. One cup Iceberg lettuce will give you10 calories, and various other essential vitamins and minerals required.
8. PEAS:
Add these sweet green peas to your side dish of any dish as a healthy dietary supplement. One ½ cup pea can give 134% of the required value of Vitamin A, and 62 calories. They also contains a good amount of Vitamins K, C, and B.
9. TOMATOES:
Some botanical studies have proven that tomatoes are fruits. Add them to your daily diet, as they contain low calories and many essential vitamins and minerals. One tomato can give 20% of the Vitamin A needed for a day. They are also a rich source of vitamin C and lycopene.
10. SPINACH:
Add spinach to your daily diet for a healthy life. One-cup spinach can provide 49% of the daily needed value of Vitamin A. Spinach is also the richest source of Vitamin C, manganese, iron, Vitamin K, and calcium.
11. KALE:
Kale is used popularly for common garnish. They taste delicious and have many nutrients. Add them to your daily diet for good health and Vitamin A. One-cup kale can give you 200% of the needed vitamin A.
12. CARROTS:
Carrots often come to the mind when you think of Vitamin A and eye health. They are thought to be the best remedy to improve eye vision with many other health benefits. One carrot will give you 200% of daily advised vitamin A. Carrots also contain vitamins B,C, K, magnesium and fiber in large quantity.
13. SWEET POTATOES:
Sweet potatoes are delicious in taste and have high nutritive value. One sweet potato will give 438% of the daily needed Vitamin A and 103 calories.
14. MANGOES:
Mangoes are the most loved fruits in any part of the world. They have sweet, juicy, tangy taste. This can be added to the main dish or in desserts. It is filled with nutrients and vitamins that promote a healthy diet. One cup mango can give 36% of the daily needed amount of Vitamin A and 107 calories.
15. PEACHES:
Peach has a very delicious flavor and has excellent nutritional value. Peaches contain a good amount of magnesium, Vitamin C, calcium, phosphorus, potassium, and iron. One peach can provide 10% of the daily needed Vitamin A and 59 calories.
16. PAPAYA:
Papaya is a tropical fruit that is filled with minerals, enzymes, vitamins, and antioxidants. One papaya can give 29% of the daily needed required vitamin A. The papaya can be consumed in many ways such as raw, added to salads or in smoothies.
17. RED BELL PEPPERS:
Bell peppers make a delicious vegetable that is consumed raw or cooked. Raw bell peppers are crispy in texture and can be used in salads and dips. Cooked bell peppers have smoky, sweet taste that is used to enhance the taste of other dishes. Red Bell peppers have a mild sweet taste that is used to prepare pimentos and paprika. Red peppers can also be added to veggie dip, scrambled eggs, and pasta dishes. This contains many health benefits, as they are a rich source of antioxidants such as Vitamin A, lycopene, Vitamin C.
18. COD LIVER OIL:
Cod liver oil supplements are the richest source of vitamins and minerals. Cod liver oil is available in liquid and capsule form, which has the extraordinary amount of Vitamin A, D, and omega 3 fatty acids. One tablespoon of cod liver oil can give you required Vitamin A value for the day and 126 calories.
19. GRAPEFRUIT JUICE:
Grapefruit juice has good nutrients like potassium, Vitamin E, Vitamin K, phosphorus, calcium, B vitamins, vitamin C, vitamin A, and phytonutrients. These essential nutrients support the immune system of your body to fight against illnesses and healthy and strong life.
20. FORTIFIED OATMEAL:
Oatmeal is consumed as a staple breakfast in countries. It is filled with nutrients and is the richest source of dietary fiber. They contain a fair amount of phosphorus, potassium, minerals, and iron. Oatmeal can give you 29% of the daily needed vitamin A and 159 calories.
21. PAPRIKA:
Paprika is the most popular spice used in South American, Sri Lankan, Indian, and Spanish cuisine. They have fiery pungent taste that can be added to your any favorite dish for health benefits and as a taste enhancer. One tablespoon will give 69% of the daily needed Vitamin A. this also has potassium, calcium and Vitamin C.
22. CANTALOUPE:
They contain juicy flesh with a sweet smell and are bright yellow-orange in color. They can cure and prevent your body from various diseases. Cantaloupes are low in calories and fat. They have numerous essential vitamins and nutrients that promote good health. They have yummy flavor and can be used in fruit salad, snack, or dessert. One wedge of Cantaloupe will give you120% of the needed Vitamin A for the day and 23 calories.
23. TURNIP GREENS:
Add leafy greens to your everyday diet for good health. Turnip Greens are very low in calories, high in nutrients, and are easy to cook. Turnip Greens require cooking or steaming for consumption. This gives a boost to their nutritive value to get absorbed in your body.
24. DRIED APRICOTS:
Dried apricots are a delicious snack, and they contain many nutrients, antioxidants, and energy. Dried apricots are also the richest source of Vitamin A. One cup of dried apricot can give you 94% of the needed Vitamin A and 313 calories.
25. DRIED MARJORAM:
Dried Marjoram is added for their unique flavors and many health benefits. Dried marjoram is the rich source of vitamin A. 100-gram can give you 161% of the needed Vitamin A for the day. You can also add them to many dishes to get 271 calories.
TIPS FOR CONSUMING VITAMIN A:
1. Avoid consuming them in large or low quantity. This can have adverse health effects.
2. Excessive intake of Vitamin A leads to central nervous system disorders, lower bone mineral density, birth defects, liver abnormalities, osteoporosis, etc
3. Vitamin A can cause maternal mortality, reduce ability to fight infections, night blindness , xerophthalmia, keratomalacia, measles, respiratory and diarrheal infections, decreased growth rate, slow bone development, etc
4. Vitamin A supplements should be consumed only after taking proper consultation from your doctor.
5. Most foods in our daily diet contain some amount of Vitamin A.
6. Many multivitamins supplements can also fulfill the requirement of Vitamin A value.