Vitamin A is essential for vision, immune function, and skin health. It comes in two forms: preformed (from animal sources) and provitamin A (from plants). While supplements can address deficiencies, it's crucial to avoid excessive intake to prevent harmful effects, especially during pregnancy, and consulting a healthcare professional before taking them is recommended.
The following nutrition information is provided according to the USDA database:
1. Raw Beef Liver: 3.5 ounces (100 grams) contains 4,970 mcg vitamin A, while the same serving size of cooked beef liver contains 7,740 mcg vitamin A.
2. Carrots: 3.5 ounces (100 grams) contains 835 mcg vitamin A.
3. Sweet Potatoes: 3.5 ounces (100 grams) contains 709 mcg vitamin A.
4. Broccoli: 3.5 ounces (100 grams) contains 31 mcg vitamin A.
5. Cod Liver Oil: 1 tablespoon (13.6 grams) contains 4,080 mcg vitamin A or 1 teaspoon (4.5 grams) contains 1,350 mcg vitamin A.
6. Raw Herring: 3.5 ounces (100 grams) contains 32 mcg vitamin A, while the same serving size of cooked herring contains 35 mcg vitamin A.
7. Raw Pink salmon: 3.5 ounces (100 grams) contains 35 mcg vitamin A, while the same serving size of cooked salmon contains 42 mcg vitamin A.
8. Raw Skipjack Tuna: 3.5 ounces (100 grams) contains 16 mcg vitamin A, while the same serving size of cooked tuna contains 18 mcg vitamin A.
9. Spinach: 3.5 ounces (100 grams) contains 469 mcg vitamin A.
10. Apricots: 3.5 ounces (100 grams) contains 96 mcg vitamin A.
11. Mango: 3.5 ounces (100 grams) contains 54 mcg vitamin A.
12. Red bell pepper: 3.5 ounces (100 grams) contains 157 mcg vitamin A.
13. Pumpkin: 3.5 ounces (100 grams) contains 426 mcg vitamin A.
14. Papaya: 3.5 ounces (100 grams) contains 47 mcg vitamin A.
15. Cantaloupe: 3.5 ounces (100 grams) contains 169 mcg vitamin A.
