{"id":91947,"date":"2017-05-08T12:00:14","date_gmt":"2017-05-08T11:00:14","guid":{"rendered":"https:\/\/www.transcend.org\/tms\/?p=91947"},"modified":"2017-05-06T19:32:36","modified_gmt":"2017-05-06T18:32:36","slug":"20-foods-high-in-provitamin-a","status":"publish","type":"post","link":"https:\/\/www.transcend.org\/tms\/2017\/05\/20-foods-high-in-provitamin-a\/","title":{"rendered":"20 Foods High in Provitamin A"},"content":{"rendered":"

Vitamin A is a fat-soluble vitamin<\/a> that plays an essential role in maintaining vision, body growth, immune function and reproductive health.<\/em><\/p>\n

Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections.<\/p>\n

Deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet.<\/p>\n

The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300\u2013600 mcg for children and adolescents.<\/p>\n

The RDA provides enough vitamin A for the vast majority of people.<\/p>\n

Put simply, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels in the U.S. and Canada.<\/p>\n

This article lists 20 foods that are rich in vitamin A, plus an additional 20 fruits and vegetables rich in provitamin A (1<\/a>).<\/p>\n

10 Vegetables High in Provitamin A<\/strong><\/h2>\n

Your body can produce vitamin A from carotenoids found in plants.<\/p>\n

These carotenoids include beta-carotene and alpha-carotene, which are collectively known as provitamin A.<\/p>\n

However, about 45 percent of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A (2<\/a>, 3<\/a>).<\/p>\n

Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated.<\/p>\n

    \n
  1. Sweet Potato (cooked)\u2014204 percent DV per serving<\/strong><\/li>\n<\/ol>\n

    1 cup: 1,836 mcg (204 percent DV)
    \n100 grams: 1,043 mcg (116 percent DV)<\/p>\n

      \n
    1. Winter Squash (cooked)\u2014127 percent DV per serving<\/strong><\/li>\n<\/ol>\n

      1 cup: 1,144 mcg (127 percent DV)
      \n100 grams: 558 mcg (62 percent DV)<\/p>\n

        \n
      1. Kale (cooked)\u201498 percent DV per serving<\/strong><\/li>\n<\/ol>\n

        1 cup: 885 mcg (98 percent DV)
        \n100 grams: 681 mcg (76 percent DV)<\/p>\n

          \n
        1. Collards (cooked)\u201480 percent DV per serving<\/strong><\/li>\n<\/ol>\n

          1 cup: 722 mcg (80 percent DV)
          \n100 grams: 380 mcg (42 percent DV)<\/p>\n

            \n
          1. Turnip Greens (cooked)\u201461 percent DV per serving<\/strong><\/li>\n<\/ol>\n

            1 cup: 549 mcg (61 percent DV)
            \n100 grams: 381 mcg (42 percent DV)<\/p>\n

              \n
            1. Carrot (cooked)\u201444 percent DV per serving<\/strong><\/li>\n<\/ol>\n

              1 medium carrot: 392 mcg (44 percent DV)
              \n100 grams: 852 mcg (95 percent DV)<\/p>\n

                \n
              1. Sweet Red Pepper (raw)\u201429 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                1 large pepper: 257 mcg (29 percent DV)
                \n100 grams: 157 mcg (17 percent DV)<\/p>\n

                  \n
                1. Swiss Chard (raw)\u201416 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                  1 leaf: 147 mcg (16 percent DV)
                  \n100 grams: 306 mcg (34 percent DV)<\/p>\n

                    \n
                  1. Spinach (raw)\u201416 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                    1 cup: 141 mcg (16 percent DV)
                    \n100 grams: 469 mcg (52 percent DV)<\/p>\n

                      \n
                    1. Romaine Lettuce (raw)\u201414 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                      1 large leaf: 122 mcg (14 percent DV)
                      \n100 grams: 436 mcg (48 percent DV)<\/p>\n

                      10 Fruits High in Provitamin A<\/strong><\/h1>\n

                      Provitamin A is generally more abundant in vegetables than fruits. But a few types of fruit provide good amounts, as shown below.<\/p>\n

                        \n
                      1. Mango\u201420 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                        1 medium mango: 181 mcg (20 percent DV)
                        \n100 grams: 54 mcg (6 percent DV)<\/p>\n

                          \n
                        1. Cantaloupe\u201419 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                          1 large wedge: 172 mcg (19 percent DV)
                          \n100 grams: 169 mcg (19 percent DV)<\/p>\n

                            \n
                          1. Pink or Red Grapefruit\u201416 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                            1 medium grapefruit: 143 mcg (16 percent DV)
                            \n100 grams: 58 mcg (6 percent DV)<\/p>\n

                              \n
                            1. Watermelon\u20149 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                              1 wedge: 80 mcg (9 percent DV)
                              \n100 grams: 28 mcg (3 percent DV)<\/p>\n

                                \n
                              1. Papaya\u20148 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                                1 small papaya: 74 mcg (8 percent DV)
                                \n100 grams: 47 mcg (5 percent DV)<\/p>\n

                                  \n
                                1. Apricot\u20144 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                                  1 medium apricot: 34 mcg (4 percent DV)
                                  \n100 grams: 96 mcg (11 percent DV)<\/p>\n

                                    \n
                                  1. Tangerine\u20143 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                                    1 medium tangerine: 30 mcg (3 percent DV)
                                    \n100 grams: 34 mcg (4 percent DV)<\/p>\n

                                      \n
                                    1. Nectarine\u20143 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                                      1 medium nectarine: 24 mcg (3 percent DV)
                                      \n100 grams: 17 mcg (2 percent DV)<\/p>\n

                                        \n
                                      1. Guava\u20142 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                                        1 medium guava: 17 mcg (2 percent DV)
                                        \n100 grams: 31 mcg (3 percent DV)<\/p>\n

                                          \n
                                        1. Passion Fruit\u20141 percent DV per serving<\/strong><\/li>\n<\/ol>\n

                                          1 medium fruit: 12 mcg (1 percent DV)<\/p>\n

                                          100 grams: 64 mcg (7 percent DV)<\/p>\n

                                          How Do You Meet Your Vitamin A Requirements?<\/strong><\/h2>\n

                                          You can easily meet your requirements for vitamin A by regularly eating some of the foods listed in this article. Many foods also contain added vitamin A, including cereals, margarine and dairy products<\/a>.<\/p>\n

                                          Since vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fat. Most animal-sourced foods that are rich in vitamin A are also high in fat, but the same doesn’t apply to most plant sources of provitamin A.<\/p>\n

                                          You can improve your absorption of provitamin A from plant sources by adding a dash of oil to your salad.<\/p>\n

                                          However, as mentioned above, some people have a genetic mutation that makes the conversion of provitamin A into vitamin A much less efficient (2<\/a>, 3<\/a>).<\/p>\n

                                          Because of this, vegans<\/a> should take supplements or make sure to eat plenty of the fruits and vegetables listed above.<\/p>\n

                                          Fortunately, foods abundant in vitamin A are usually easy to come by and most are an excellent addition to a healthy diet<\/a>.<\/p>\n

                                          _______________________________________<\/p>\n

                                          Reposted with permission from our media associate Authority Nutrition<\/a>. <\/em><\/p>\n

                                          Go to Original \u2013 ecowatch.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

                                          Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health.<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[],"class_list":["post-91947","post","type-post","status-publish","format-standard","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/posts\/91947","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/comments?post=91947"}],"version-history":[{"count":0,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/posts\/91947\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/media?parent=91947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/categories?post=91947"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/tags?post=91947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}