Healthy Eating 10 beneficial Vitamin A foods

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Cooked Beef liver. It is rich in Vitamin A play Cooked Beef liver. It is rich in Vitamin A (Nutrition Advice)

About Vitamin A foods

In the quest for a healthy diet, there are ideal foods rich in Vitamin A that Kenyans can partake of.

Vitamin A plays a crucial role in the maintaining of strong bones, improved vision, gene regulation, clear skin, cell differentiation and immune function.

It also helps the skin and mucous membranes repel bacteria and viruses more effectively.

Therefore the recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300-600—mcg for children and adolescents.

Here are the best Vitamin A foods:

Animal Products

1. A slice of Beef Liver- 713% DV per serving

2. 1 teaspoon Cod Liver Oil – 150% DV per serving

3. 1 large Hard-Boiled Egg – 8% DV per serving

Vegetable Products

play Vegetables that are rich in Vitamin A (Caloriebee)


4. 1 cup of Cooked Sweet potato – 204% DV per serving

5. 1 cup of Cooked Kales – 98% DV per serving

6. 1 medium cooked carrot – 44% DV per serving

7. 1 large Raw Red Pepper – 29% DV per serving

Fruits that are high in Vitamin A

play Fruits that are rich in Vitamin A (Health and Beauty Makeup)


8. 1 medium mango – 20% DV per serving

9. 1 medium Pink or Red Grapefruit – 16% DV per serving

10. 1 wedge of Watermelon – 9% DV per serving

Vitamin A is the blanket term for retinoids, biologically active compounds that occur naturally in both plants and animal tissues.

The Vitamin A that occurs in Animal sources is fat-soluble and in the form of retinoic acid, retinal and retinol. These retinoids are very bioavailable and stored in our human tissues. Therefore too much animal-derived vitamin A can build up in the body and become toxic.

On the flipside, the Vitamin A that occurs in fruits and vegetables is in the form of provitamin A also known as carotenoids. These carotenoids must be converted by the human body into usable retinoids. Carotenoids are water-soluble and do not accumulate in the body so toxicity is rare.

Effects of Vitamin A deficiency

  1. The body becomes more gluten sensitive
  2. A person can also contract inflammatory bowel disease (IBS, Crohn’s or Ulcerative Colitis)
  3. Pancreatic Disorders
  4. Leaky gut syndrome which is a condition that makes the gut holes bigger in such a way that substances like proteins e.g gluten, bacteria and undigested food particles can pass through.
  5. Permanent blindness can occur if deficiency is not addressed.
  6. It allows opportunistic infectious diseases such as measles and pneumonia to become deadly.

Signs and symptoms of Vitamin A deficiency

  1. Hair loss
  2. Skin problems
  3. Dry eyes
  4. Night blindness
  5. Increased susceptibility to infections.
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