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. Most of us hear about vitamin-C and it's antioxidant effects on the body all the time: preventing colds, flus, heart disease and cancer. However, vitamin A is just as important and has just as many jobs. A fat-soluble vitamin, “retinol” as it's known in chemistry, wears many hats inside the body. It's a gene modulator responsible for turning receptors in our immune system on and off as required. Vitamin-A works side-by-side with vitamin-D to regulate calcium levels in our bones, and is a critical ingredient in bone marrow and the dentin inside our teeth. It also tells the outer layers of our skin to shed and fresh skin to make its way to the surface.

1. 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.

2. 1. Cod LiverOil
Vitamin A 13502 IU;
(Retinol 4050 µg);
(270% DV);
Calories 122
– per 14g (one
tablespoon)

3. 2. TurkeyLiver
Vitamin A 75337IU;
(Retinol 8058 µg);
(DV 1507%);
Calories 273
– per 100g (palm
sized)

4. 3. Pork Liver
Vitamin A 21649IU;
(Retinol 6500µg);
(DV 433%);
Calories 134;
– per 100g (palm
sized)

5. 3. Beef Liver
Vitamin A 31718IU;
(Retinol 9500 µg);
(DV 634%);
Calories 191;
- per 100g

6. Vitamin A 3140IU;
(Retinol 942 µg);
(DV 63%);
Calories 156;
- per 100g
5. Fish (salmon,
king, chinook)
liver

7. 6. Butter
Vitamin A 2,499 IU;
(Retinol 684µg);
(DV 50%);
Calories 717;
per 100g(21
teaspoons)

8. 7. Eggs
Vitamin A 520 IU;
(Retinol 140µg);
(DV 15%);
Calories 155;
(approximately 2
regular eggs - 100g)

9. 8. CheddarCheese
Vitamin A 1,002 IU
(Retinol 265 µg)
(20% DV),
Calories 300,
(per 100g)

10. 9. WholeMilk
395 IU of Vitamin A,
(8% DV),
146 calories,
(1 cup)

11. 10. Dandelion
Stems
Vitamin A 5588 IU;
(DV 112%);
Calories 24,7;
per 55g – 2 cups
chopped

12. 11. SweetPotato
Vitamin A 14,187 IU,
(DV 300%)
Calories 86;
per 100g( ½ cup
mashed)

13. 12. Carrots
Vitamin A 16,706 IU,
(DV 334%);
Calories 41;
per 100g (¾ cup
chopped)

14. 13. Broccoli Leaves
Vitamin A 16,000 IU,
(DV 90%);
Calories 28;
per 100g (1 ½ cups)

15. 14. Kale
Vitamin A 9,990 IU,
(DV 200%);
Calories 49;
per 100g – 1 ½ cups

16. 15. Dried Basil
744 IU of Vitamin A
(15% DV),
251 calories.
(100 grams)

17. 16. Cantaloupe
5986 IU of Vitamin
A,
(120% DV),
23 calories.
(1 wedge, or 1/8
medium melon)

18. 17. Mangoes
1785 IU of Vitamin A
(36% DV),
107 calories.
(1 cup sliced)

19. 18. Dried
Marjoram
8068 IU of Vitamin
A,
(161% DV),
271 calories.
(100 grams)

20. 19. Peaches
489 IU of Vitamin A,
(10% DV),
59 calories.
(1 medium)

21. 20. Papaya
1444 IU of Vitamin
A,
(29% DV),
59 calories.
(1 small)

22. 21. Red Bell
Peppers
3726 IU of Vitamin
A,
(75% DV),
37 calories.
(1 medium)

23. 22. Dandelion
Greens
5589 IU of Vitamin
A,
(112% DV),
25 calories.
(1 cup)

24. 23. Mustard
Greens
5880 IU of Vitamin
A,
(118% DV),
15 calories.
(1 cup chopped)

25. 24. Iceberg
Lettuce
361 IU of Vitamin A
(7% DV),
10 calories.
(1 cup shredded)

26. 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_A
 http://nutritiondata.self.com/