Vitamin A is a cornerstone of good health, playing a vital role in keeping our vision sharp, our skin glowing, and our immune system robust. This fat-soluble vitamin is also crucial for growth and reproduction. A balanced diet rich in vitamin A can ward off deficiency symptoms like hair loss, skin issues, and an increased risk of infections. While deficiency leads to serious health problems in less developed regions, those in more affluent areas typically meet their needs through diet alone.
Adults should aim for a dietary intake of 900 micrograms (mcg) for men and 700 mcg for women daily, with children and teens needing between 300–600 mcg. This guideline ensures the vast majority of people get enough vitamin A to remain healthy. Here, we delve into ten nutrient-packed foods that can help you hit your daily vitamin A goals. [1]
- Beef liver
- Cod liver oil
- Salmon
- Bluefin Tuna
- Cheddar cheese
- Eggs
- Oysters
- Whole Milk
- Vegetable
- Fruits
Beef Liver
A powerhouse of retinol, cooked beef liver provides an astonishing 7,730 mcg of vitamin A per 100 grams, which is 859% of the daily value (DV). This organ meat is not only rich in vitamin A but also packed with iron and protein, making it a nutritious choice for those looking to boost their intake of these essential nutrients. Despite its nutritional benefits, beef liver should be consumed in moderation due to its high content of vitamin A, which can lead to toxicity if eaten in large amounts. [2]
