Sources of vitamin A By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Sources of Vitamin A
Report By
Mr. Allah Dad Khan

3. Vitamin A
 Vitamin A is an essential vitamin required for vision, gene
transcription, boosting immune function, and great skin health. A deficiency
in vitamin A can lead to blindness and increased viral infection, however
deficiency is only considered a problem in developing countries where it is a
leading cause of blindness in children. Overconsumption of vitamin A can lead
to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.
Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with
fat in order to have optimal absorption. High vitamin A foods include sweet
potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots,
cantaloupe, bell peppers, fish, liver, and tropical fruits. The current daily
value for Vitamin A is 5000 international units (IU).

4. Vitamin A
 Vitamin A is an essential part of a
healthy diet. It’s especially
important in the proper
development, functioning, and
maintenance of the eyes, skin, and
immune system. Fortunately, this
important vitamin and antioxidant
can be found in abundance in many
fruits, vegetables, meat, fish, and
dairy sources that you probably
already include in your diet.

5. Carrots
 When most people think of Vitamin
A and eye health, they think of
carrots. It’s true that eating plenty
of carrots can improve your vision.
One medium carrot accounts for
over 200% of the average person’s
Vitamin A needs for the day.
They’re also a great source of
Vitamins C, K, and B, plus
magnesium and fiber.
 Serving Size (1 medium), 10191
IU of Vitamin A (204% DV), 25
calories.

6. Iceberg Lettuce
 Typically, dark green leafy vegetables
get all the glory when it comes to
health foods. But the lighter green
Iceberg lettuce variety is filled with
essential Vitamin A. Don’t be afraid
to add some to your salad and
sandwiches when you need an extra
boost of Vitamin A. One cup of
shredded Iceberg lettuce contains
only 10 calories, and it brings a heap
of other vitamins and minerals to
your body.
 Serving Size (1 cup shredded), 361
IU of Vitamin A (7% DV), 10 calories.

7. Sweet Potatoes
 Sweet potatoes were one of the
main sources of food for early
American settlers. Today, they’re
still widely enjoyed for their
delightful taste and rich nutrient
contents. One medium sweet
potato provides an incredible 438%
of the average adult’s Vitamin A
needs for the day, all while adding
only 103 calories to your diet.
 Serving Size (1 medium), 21909
IU of Vitamin A (438% DV), 103
calories.

8. Cod Liver Oil
 Many people take cod liver oil
supplements, as they’re a strong
source of vitamins and minerals.
Cod liver oil, which comes in both
liquid and capsule form, contains
Vitamin D, Vitamin A, and omega 3
fatty acids. A tablespoon of cod
liver oil will allow you to meet and
exceed the daily recommended
intake of Vitamin A for the day.
 Serving Size (1 tablespoon),
14000 IU of Vitamin A (280% DV),
126 calories.

9. Red Pepper
 Add a dash of red pepper to your
cooking throughout the day and
see what a positive difference it
makes, both in the flavor of your
meals and in your health overall. A
tablespoon of this pleasantly
piquant spice houses an impressive
42% of the daily recommended
amount of Vitamin A.
 Serving Size (1 tablespoon), 2081
IU of Vitamin A (42% DV), 16
calories.

10. Turkey Liver
 After a delicious turkey dinner, many
people make a habit of keeping the
turkey giblets to use in a variety of
ways. Turkey liver makes a great
addition to gravy and stuffing, and
it’s a surprising source of several
vitamins and minerals. A 100-gram
turkey liver is filled with an
incredible 1507% of the
recommended daily value of Vitamin
A.
 Serving Size (100 grams), 75333 IU
of Vitamin A (1507% DV), 273
calories.


11. Paprika
 Paprika is commonly used in South
American, Indian, and Spanish
cuisine. But no matter where you’re
from and what style of food you
prefer, you can enjoy the many
health benefits of this fiery red spice
by incorporating it into your favorite
meals. One tablespoon provides 69%
of the recommended daily amount of
Vitamin A. It’s also an impressive
source of Vitamin C, potassium, and
calcium.
 Serving Size (1 tablespoon), 3448
IU of Vitamin A (69% DV), 20
calories.

12. Mangoes
 Mangoes are sweet, juicy fruits
that have a place both in main
dishes and on dessert plates. They
also make a great addition to a
healthy, balanced diet, thanks to
the many nutrients and vitamins
they supply. One cup of sliced
mangoes provides about 36% of the
daily recommended amount of
Vitamin A.
 Serving Size (1 cup sliced), 1785
IU of Vitamin A (36% DV), 107
calories.

13. Whole Milk
 Many people favor whole milk over
skim milk for its many nutrients
and rich taste. A cup of whole milk
is high in Vitamins D and A, and it’s
a good source of calcium, protein,
and magnesium. It’s also high in
fat, though, so enjoy it in
moderation or switch to skim milk
if fat and calories become a
concern.
 Serving Size (1 cup), 395 IU of
Vitamin A (8% DV), 146 calories.

14. Mustard Greens
 Whether you eat your mustard greens
raw or cooked, you’ll get plenty of
flavor and nutrients out of these
nutritional powerhouses. Just a cup
of chopped mustard green provides
118% of the daily recommended
value of Vitamin A. Enjoy them
often, because they’re also high in
Vitamin C, Vitamin E, manganese,
folate, fiber, protein, and calcium. It
doesn’t get much better than that.
 Serving Size (1 cup chopped), 5880
IU of Vitamin A (118% DV), 15
calories.

15. Butternut Squash
 The yellow-orange color of
butternut squash is a sign that it’s
high in beta carotene, which is
converted to Vitamin A in the body.
A one-cup serving of butternut
squash cubes contains well over
400% of the daily recommended
value of Vitamin A. It also contains
enough Vitamin C, potassium, and
fiber to make a real difference in
your body’s overall health.
 Serving Size (1 cup cubes), 22868
IU of Vitamin A (457% DV), 82
calories.

16. Dried Basil
 A 100-gram serving of dried basil
contains 15% of the daily
recommended value of Vitamin A.
One hundred grams is a lot, but you
don’t have to consume it all in the
same meal, or even in the same day.
When you think about how versatile
dried basil is, you might find yourself
adding it to nearly every meal you
prepare. Sprinkle it over your foods
throughout the week for an easy and
effortless boost in Vitamin A.
 Serving Size (100 grams), 744 IU of
Vitamin A (15% DV), 251 calories.


17. Kale
 Kale is so much more than a common
garnish: it’s a delicious and nutrient-
rich vegetable that deserves a solid
place in your diet. Kale can do
wonders for your health, including
helping you meet and exceed the
amount of Vitamin A that is
recommended for the day. A one-cup
serving contains about 200% of what
the average person needs.
 Serving Size (1 cup), 10302 IU of
Vitamin A (206% DV), 34 calories.


18. Milk
 A glass of milk a day can do
wonders to your health. Not only is
it the best source ofcalcium, but
also comes loaded with vitamins.
No wonder it is almost a custom in
every Indian household for the
children to have a glass everyday.
Luckily there are varied flavours to
make it a delightful treat

19. Fish
 Nothing like some grilled fish to
get your daily dose of vitamins and
other nutrients. Many studies have
revealed that including fish in your
daily diet can take you miles ahead
towards good health. Get past the
scare of having to deal with
the bones, because once you do,
you will get hooked for life. Also, it
is said that the more bones the fish
has, the tastier it is.

20. Cantaloupe
 Cantaloupe is low in calories and fat,
but high in vitamins and nutrients.
It’s also a delicious addition to your
day. Enjoy this succulent melon in a
fruit salad, as a midday snack, or as
an after-dinner dessert. One wedge,
or about an eighth of an average-
sized melon, provides you with 120%
of the amount of Vitamin A for the
day.
 Serving Size (1 wedge, or 1/8
medium melon), 5986 IU of Vitamin
A (120% DV), 23 calories.


21. Peas
 Sweet green peas make a tasty
side dish to many meals, and
they’re a great supplement to a
healthy diet. One serving of peas
(half a cup) provides 134% of the
recommended amount of Vitamin
A, and with just a measly 62
calories. Peas are also high in
Vitamins C, K, and B.
 Serving Size (1/2 cup), 1680 IU of
Vitamin A (134% DV), 62 calories.

22. Turnip Greens
 Getting more leafy greens into your
diet is an excellent idea for several
reasons: they’re low in calories, high
in nutrients, and easy to prepare.
Most dark green veggies can be
consumed raw, but in the case of
turnip greens, cooking or steaming
them before eating them will allow
more of certain vital nutrients to be
absorbed by your body.
 Serving Size (1 cup chopped), 6373
IU of Vitamin A (127% DV), 18
calories.


23. Dried Apricots
 Dried fruits make an easy and
mess-free snack when you need a
boost in nutrients, antioxidants,
and energy. Dried apricots are a
great option for a diet that’s rich
in Vitamin A. Just one cup of dried
apricot halves contains 94% of the
recommended value of Vitamin A
for the day.
 Serving Size (1 cup halves), 4685
IU of Vitamin A (94% DV), 313
calories

24. Tomatoes
 From a botanical standpoint,
tomatoes are technically a fruit,
though many people consider them
to be a vegetable. However you
classify them, you should be eating
more of them, because they’re low
in calories but high in several
vitamins and minerals. Just one
medium tomato provides you with
20% of your Vitamin A needs for the
day. They’re also an excellent source
of Vitamin C and lycopene.
 Serving Size (1 medium), 1025 IU of
Vitamin A (20% DV), 22 calories.

25. Dried Marjoram
 Many people use dried herbs for their
unique flavors, but few realize the
health benefits that come with
consuming dried herbs. For Vitamin
A, dried marjoram is one of the best
herbs you can find. A 100-gram
serving houses 161% of the
recommended daily Vitamin A. One
hundred grams is a lot, but you don’t
have to eat it all at once! Instead,
try incorporating it into different
meals throughout the week to see
what works, and you’ll enjoy all the
health benefits along the way.
 Serving Size (100 grams), 8068 IU
of Vitamin A (161% DV), 271
calories.

26. Spinach
 Add more spinach to your diet each
day, and you’ll enjoy a wonderful
boost to many aspects of your
health. In particular, make sure
you’re getting enough Vitamin A by
enjoying a one-cup serving of
spinach, which contains 49% of the
daily recommended value. Spinach
also provides your body with
Vitamin C, Vitamin K, manganese,
iron, and calcium.
 Serving Size (1 cup), 2464 IU of
Vitamin A (49% DV), 8 calories.

27. Peaches
 The succulent peach is as rich in
nutrients as it is in flavor. Peaches
are high in Vitamin C, potassium,
calcium, phosphorus, magnesium,
and iron. In addition, if you need to
get a quick boost of Vitamin A into
your diet, one medium-sized peach
provides about 10% of the amount
the average person needs per day.
 Serving Size (1 medium), 489 IU of
Vitamin A (10% DV), 59 calories.


28. Papaya
 The tropical papaya fruit is rich in
several vitamins, minerals,
enzymes, and antioxidants. In
particular, it’s a viable source of
Vitamin A. Just one small papaya
provides 29% of the daily
recommended value. The tasty
papaya fruit is often eaten raw
(minus the skin, seeds, and
leaves), but it also makes a great
ingredient in fruit salads and
smoothies.
 Serving Size (1 small), 1444 IU of
Vitamin A (29% DV), 59 calories.

29. Red Bell Peppers
 Red peppers are as versatile as they
are flavorful. Many people eat them
plain or dressed with veggie dip, but
you can also enjoy them in salads,
scrambled eggs, and pasta dishes.
Regardless of how you eat them,
you’ll experience all the health
benefits they provide to your body.
Red bell peppers are rich in
antioxidants including lycopene,
Vitamin C, and Vitamin A.
 Serving Size (1 medium), 3726 IU of
Vitamin A (75% DV), 37 calories.


30. Dandelion Greens
 If you’re making a healthy salad or
smoothie, consider throwing some
dandelion greens into the mix.
They’re high in calcium, rich in
iodine, loaded with antioxidants,
and low in calories. If Vitamin A is
a concern for your diet, just one
cup of these greens provides over
100% of the daily recommended
value.
 Serving Size (1 cup), 5589 IU of
Vitamin A (112% DV), 25 calories.


31. Beef Liver
 Your grandparents were right all
along: liver is good for you. Liver is
often touted as a great remedy for
anemia, but it’s also a good source
of Vitamins C and A. A 100-gram
serving of beef liver supplies well
over 300% of your necessary
Vitamin A intake for the day.
 Serving Size (100 grams), 16898
IU of Vitamin A (338% DV), 135
calories.

32. Fortified Oatmeal
 Many grains and dairy products are
fortified with essential vitamins that
people typically don’t get enough of
in their diets. These include Vitamins
D and A. In the case of Vitamin A,
many brands of fortified oatmeal
contain up to 29% of the daily value
per one-cup serving. Be sure to check
the nutrition labels the next time
you’re shopping for your favorite
kind of oatmeal.
 Serving Size (1 cup cooked), 1453
IU of Vitamin A (29% DV), 159
calories.

33. Collards
 These leafy green have 489
milligram of Vitamin A , plenty of
carotene, and just 31 calories in
one half a cup

34. Pumpkins
 A 100g serving of pumpkin can give
you 170% of your daily vitamin A
intake. It contains alpha-carotene
and beta-carotene which are forms
of vitamin A. These not only
increase immunity but also help in
skin cell renewal keeping signs of
ageing at bay. Try
making a healthy pumpkin apple
soup.