Top 25 Foods High in Vitamin A- Vitamin In Pregnacy

Foods High in Vitamin A

Vitamin A is a group of fat-soluble organic compounds called retinol. Natural and semi-synthetic compounds derived from retinol are called Retinoids.

Retinoid include

  • Retinal
  •  retinol
  •  retinyl ester
  • Isotretinoin
  • Acitretin
  • Tretinoin
  • Alitretinoin
  • Etretinate
  • Retinaldehyde

Vitamin is essential vitamin and humans must take it in foods because the body cannot prepare it.

Vitamin A is essential for various functions of the body. Vitamin A is involved in vision, the immune system, and cellular communication.

Vitamin A is very crucial for proper vision because it helps in the formation of rhodopsin which is a protein essential for the absorption of light in retinol receptors.

Two types of Vitamin A are found in food.

  • Preformed Vitamin A like retinal, retinyl ester
  • ProVitamin A carotenoid like alpha-carotene, beta carotene, beta cryptoxanthin

Preformed Vitamin A is obtained from animal sources like meat, dairy products, fish, liver, etc.

ProVitamin A carotenoid is obtained from plant origin. ProVitamin A carotenoid plant’s pigments and inside the body, it is converted into Vitamin a.

Both vitamins are intracellularly converted into retinal and retinoic acid which is the active form of vitamin a.

So Vitamin A is an essential micronutrient and possesses different body functions like

  • Vision
  • Immune system
  • Skin health
  • Reproduction
  • Maintain normal function of the lining of the gastrointestinal tract and other tissue
  • Growth and development

In this article, we will describe 25 foods high in vitamin A, their daily intake, and their use in pregnancy.

Vitamin A deficiency leads to various medical complications.

Each food will comprise 15 percent of the Daily Value (DV) in a standard serving. DV is a tool through which people get an idea of nutrients in a particular food.

  1. Cod liver oil

Fish liver oil is an excellent source of preformed Vitamin A

1 tablespoon of cod liver oil contains

  • 4080 mcg or 272% DV
  • Beep liver

100 grams of beep liver contains

  • 9444mcg or 1049 % DV
  • Lamb liver oil

100 grams of lamb liver oil contain preformed Vitamin A

  • 7491 mcg or 832 % DV
  • Beef liver

100 grams of beef liver contains

  • 7492 mcg or 1049 % DV

Animals’ livers are the best source of Vitamin A because humans store Vitamin A in the liver.

  • Liver sausage

100 gram of liver sausage contains

  • 8384 mcg or 823 % DV
  • Salmon

100 grams of salmon has

  • 149 mcg or 117% DV
  • Boiled egg

One large egg

  • 74 mcg or 8 % DV
  • Roquefort cheese

100 grams of Roquefort cheese contains

  • 294 mcg or 33 % DV
  • Camembert

100 grams of camembert has

  • 341 mcg or 27 % DV
  • Trout

100 grams trout

  • 100 mcg or 17 % DV
  • Blue cheese

100 grams of blue cheese

  • 271 mcg or 34 % DV
  • Feta cheese

100 grams of feta cheese

  • 125 mcg or 14 % DV
  • Caviar

100 grams of caviar has

  • 271 mcg or 30 % DV
  • Sweet potato

100 grams sweet potato

  • 1043 mcg or 116 % DV

Vitamin A present in sweet potato is beta carotene. Science proved that it protects the root from cancer as well as colon cancer.

Sweet potato is a rich source of vitamins c, b, and potassium. It has low calories and high fiber content. They have a low glycemic index and are helpful in glucose management.

  1. Spinach

100 grams contains

  • 463 mcg or 52 % DV
  • Cheddar

100 grams of cheddar contains

  • 330 mcg or 37 % DV
  • Kale

100 grams of kale has

  • 885 mcg or 76% DV
  • Cooked carrot

100 grams of cooked carrot has

  • 381 mcg or 43 % DV
  • Turnip Greens

100 grams of cooked turnip contains

  • 381 mcg or 42 % DV
  • Swiss chard

100 grams of raw swiss chard has

  • 469 mcg or 52 % DV
  • Romaine lettuce

100 grams of raw Romaine lettuce contains

  • 436 mcg or 48 % DV
  • Apricot

100 grams apricot has

  • 96 mcg or 11 % DV
  • Watermelon

100 grams of watermelon has

  • 28 mcg or 3 % DV
  • Papaya

100 grams of papaya has

  • 47 mcg or 5 % DV
  • Mango

100 grams of mango has

54 mcg or 6 % DV  

How much Vitamin A per day

The daily intake of Vitamin A is

Recommended dietary allowance (RDA) for men is = 900 mcg

Recommended dietary allowance (RDA) for women is =700 mcg

Recommended dietary allowance (RDA) for children and adolescents is =300mcg

Vitamin A in pregnancy

According to the WHO recommendation, Vitamin A supplementation will give those pregnant women where the public has severe Vitamin A deficiency to prevent night blindness.

Vitamin A is not recommended to improve perinatal or maternal outcomes.

In the area where Vitamin A deficiency is prominent the recommended dose is given bellow.

WHO suggested that the dose should be 10000 IU per day

OR 25000 IU per week

 The dose should not exceed 25000 IU because it might be teratogenic.

In the area where the daily intake of Vitamin A is 8000 IU, then there is no need to take Vitamin A supplementation.


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