vitamin A FoodsVitamin A is very beneficial for our health, it helps to boost our immune system, it is healthy for our skin and vision and helps with gene transcription.  If a person has a vitamin A deficiency they are more susceptible to viral infections and can even lead to being blind.  This is mainly seen in developing countries where vitamin A deficiency and results in children who are blind.  Consuming too much isn’t healthy either as it can cause yellowing of the skin known as jaundice.  It can also show up in the forms of irritability, hair loss, appetite loss, and vomiting.   It is best to derive the vitamin from food sources to avoid overdosing.


The organ meat liver is very nutritious and full of minerals and vitamins.  It can be prepared either fried or steamed.  Every animal’s liver contains optimal levels of Vitamin A, but the turkey has the most per serving.  Pâté contains nine percent of the RDA of vitamin A per tablespoon.


Dried herbs like basil, dill, marjoram, oregano and parsley contains up to four percent of vitamin A per tablespoon.  Adding a pinch of these while cooking makes the meals more nutritious  and tastes wonderful.   Other seasonings that contains optimum levels of vitamin A are cayenne pepper, paprika, and red pepper.  A tablespoon of these will more than meet the RDA of vitamin A.


Butternut squash is very high in vitamin A, you can see it in the dark orange color.  A 100 gram serving of baked squash provides over 200% of the RDA of vitamin A.  Another orange vegetable that is high in vitamin A is carrots.  You are sure to have heard it said “eat carrots for better eyesight”.  The saying is true.  A a large carrot provides over 300% of the RDA of vitamin A.   Dark leafy greens contains over 100% of the RDA of vitamin A per serving, some even have upwards of over 300% of the RDA.  Try a tasty salad made with fresh and crisp dark green leaves ,or even steamed:  collards, dandelion greens, kale, mustard greens, spinach or turnip greens.  Even lettuce has vitamin A, the darker color the lettuce the more vitamin A it contains.  Lastly, the sweet potato, with its bright orange coloring, contains anywhere from 300% to over 700% of the RDA of vitamin A, depending on how you like to eat them.  Mashed provides the most and baked the least.


Apricots that are dehydrated are a delicious snack and packs in 72% of the RDA of vitamin A per serving size of 100 grams.  The nice orange and yellow melons and cantaloupes provides upwards of over 100% of the RDA of vitamin A.

Eating a diet with the right amount of vitamin A should be easy to do.  Just look for the fruits and vegetables that are orange in color, or dark green if you are looking at the leafy vegetables.



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