Khaberni - Vitamin A maintains healthy skin and eyes, supports the immune system, and reproductive health especially for women, and since the body does not produce this vitamin, it must be obtained from foods that either contain the vitamin, or the carotenoids, which the body converts to vitamin A.
1. Beef Liver
According to "Free Will Health", beef liver is the best source of vitamin A. A single serving of it, 84 grams, contains about 7 times the daily required amount of vitamin A. However, it should not be consumed excessively, as liver and other organ meats are high in saturated fats, and should be consumed occasionally and in moderation.
2. Sweet Potatoes
A medium-sized sweet potato provides the daily recommended amount for an adult, and is rich in beta-carotene, the pigment that the body converts to vitamin A.
3. Spinach
Half a cup of boiled spinach contains nearly the daily recommended amount of vitamin A.
4. Pumpkin Soup
Eating pumpkin in the form of soup or sweet pie provides about a cup of pumpkin cubes, the daily recommended amount of vitamin A.
Other sources
Carrots are an excellent source of vitamin A, making it hard to find foods that match it, but plentiful amounts can be obtained by including other foods, especially milk, herring, red and orange peppers, eggs, and cheese.
