Top 25 Natural Food Sources of Vitamin A
Vitamin-A is
crucial in the
development of
our skin, teeth
and bones. It
plays a huge role
in the
development of
our eyes, allowing
us to differentiate
between different
colors and for
night vision.
1. Cod Liver Oil
Vitamin A 13502 IU; (Retinol 4050 µg);
(270% DV);
Calories 122
– per 14g (one tablespoon)
2. Turkey Liver
Vitamin A 75337IU; (Retinol 8058 µg);
(DV 1507%);
Calories 273
– per 100g (palm sized)
3. Pork Liver
Vitamin A
21649IU; (Retinol
6500µg);
(DV 433%);
Calories 134;
– per 100g (palm
sized)
3. Beef Liver
Vitamin A 31718IU; (Retinol 9500 µg);
(DV 634%);
Calories 191;
- per 100g
Vitamin A
3140IU; (Retinol
942 µg);
(DV 63%);
Calories 156;
- per 100g
5. Fish (salmon, king, chinook) liver
6. Butter
Vitamin A 2,499
IU; (Retinol
684µg);
(DV 50%);
Calories 717;
per 100g(21
teaspoons)
7. Eggs
Vitamin A 520 IU;
(Retinol 140µg);
(DV 15%);
Calories 155;
(approximately 2
regular eggs -
100g)
8. Cheddar Cheese
Vitamin A 1,002
IU (Retinol 265
µg)
(20% DV),
Calories 300,
(per 100g)
9. Whole Milk
395 IU of Vitamin
A,
(8% DV),
146 calories,
(1 cup)
10. Dandelion Stems
Vitamin A 5588
IU;
(DV 112%);
Calories 24,7;
per 55g – 2 cups
chopped
11. Sweet Potato
Vitamin A 14,187
IU,
(DV 300%)
Calories 86;
per 100g( ½ cup
mashed)
12. Carrots
Vitamin A 16,706
IU,
(DV 334%);
Calories 41;
per 100g (¾ cup
chopped)
13. Broccoli Leaves
Vitamin A 16,000
IU,
(DV 90%);
Calories 28;
per 100g (1 ½
cups)
14. Kale
Vitamin A 9,990
IU,
(DV 200%);
Calories 49;
per 100g – 1 ½
cups
15. Dried Basil
744 IU of Vitamin
A
(15% DV),
251 calories.
(100 grams)
16. Cantaloupe
5986 IU of
Vitamin A,
(120% DV),
23 calories.
(1 wedge, or 1/8
medium melon)
17. Mangoes
1785 IU of
Vitamin A
(36% DV),
107 calories.
(1 cup sliced)
18. Dried Marjoram
8068 IU of
Vitamin A,
(161% DV),
271 calories.
(100 grams)
19. Peaches
489 IU of Vitamin
A,
(10% DV),
59 calories.
(1 medium)
20. Papaya
1444 IU of
Vitamin A,
(29% DV),
59 calories.
(1 small)
21. Red Bell Peppers
3726 IU of
Vitamin A,
(75% DV),
37 calories.
(1 medium)
22. Dandelion Greens
5589 IU of
Vitamin A,
(112% DV),
25 calories.
(1 cup)
23. Mustard Greens
5880 IU of
Vitamin A,
(118% DV),
15 calories.
(1 cup chopped)
24. Iceberg Lettuce
361 IU of Vitamin
A
(7% DV),
10 calories.
(1 cup shredded)
25. Butternut Squash
22868 IU of
Vitamin A
(457% DV),
82 calories.
(1 cup cubes)
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For more information visit https://www.autumndamask.com/vitamin-a/
Sources: http://en.wikipedia.org/wiki/Vitamin_Ahttp://nutritiondata.self.com/
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