How Retinol Keeps Your Body Healthy and Thriving
Vitamin A, or Retinol, is a vital nutrient that plays a crucial role in maintaining overall health. It is responsible for keeping our eyes healthy, promoting bone growth, supporting the immune system, and aiding in growth and development.
While supplements are widely available, many people forget that vitamin A is abundant in a variety of healthy foods. For example, kale, carrots, spinach, sweet potatoes, and liver are all rich sources of this crucial nutrient, as well as other essential vitamins and minerals.
Incorporating these foods into your diet can help ensure that you are getting the recommended daily intake of vitamin A, without having to rely solely on supplements. Additionally, eating a nutrient-dense diet that includes these foods can support other aspects of your health as well.
For adults, the recommended intake of retinol is 900 micrograms per day for men and 700 micrograms per day for women.
Meat & Protein
Grass Fed Red Meat
A 3.5-ounce serving contains approximately 7,800 mcg.
100 grams of lamb liver can provide up to 26,000 mcg of vitamin A.
33 micrograms of Vitamin A.
100-500 mcg of vitamin A per 3.5 ounces.
Grass Fed Fairy
One cup provides 149 mcg.
1 ounce contains about 145-150 mcg
Butter is high in vitamin A with a tablespoon containing approximately 355 IU.
A single tablespoon of butter contains around 153 micrograms of vitamin A.
One tablespoon of heavy cream contains approximately 19 mcg of vitamin A
Free range Eggs
One large egg contains around 75-80 micrograms.
Nuts & Seeds
One cup contains just 1.5 mcg
1 oz serving contains 6 micrograms
1oz contains approximately 29 mcg
1 ounce about 5 mcg
Fruits, Vegetable & Leafy Greens
Organic Fruit
A medium-size mango contains about 126 mcg
3.5oz serving of cantaloupe contains approx 169 mcg
One medium-sized papaya typically contains about 156 mcg
A medium sized apricot provides around 17 mcg
One cup of sliced guava can contain around 624 mcg
A medium-sized persimmon fruit contains about 55 mcg
One cup of sliced kiwi contains approximately 62 mcg
Squash
One cup of cooked butternut squash, contains about 1,144 mcg
A single cup provides approx 800 to 1435 mcg
1 raw, medium-sized spaghetti squash provides around 344 mcg
Leafy Greens
A half-cup of boiled spinach provides 573 mcg
Cruciferous
This nutrient powerhouse is an excellent source of vitamin A, with over 200% of the daily recommended intake in a single cup.
One cup of cooked collard greens contains over 100% of the daily value for Vitamin A
One cup contains 60% of your daily need of Vitamin A
A serving of mustard greens has 9% of your daily value.
Grains, Herbs, Oils & Roots
Roots
1 medium-sized sweet potato contains approximately 438% of the daily recommended intake of vitamin A
1 medium-sized carrot contains around 204% of the daily recommended intake of vitamin A
1 cup of beetroot contains roughly 6% of the daily recommended intake of vitamin A
A cup of turnips contains approximately 4% of the daily recommended intake of vitamin A
1 c of parsnips contains about 3% of the daily recommended intake of vitamin A
One cup of rutabagas contains roughly 10% of the daily recommended intake of vitamin A.
Whole Grains
One cup of cooked brown rice contains 8% of the daily value
One cup of cooked quinoa contains 14% of the daily value of vitamin A
One cup of cooked buckwheat contains 5% of the daily value of vitamin A.
: One cup of cooked oats contains 2% of the daily value of vitamin A.
One cup of cooked whole wheat contains 0.5% of the daily value of vitamin A.
Herbs
1 tablespoon provides 15% of the Daily Value
1 tablespoon provides 11% DV
1 tablespoon provides 9% DV
1 tablespoon provides 7% DV
1 tablespoon provides 7% DV
1 tablespoon provides 7% DV
1 tablespoon provides 1% DV
1 tablespoon provides less than 1% DV
1 tablespoon provides less than 1% DV
Oils
140% of the daily value per tablespoon
Carrot Seed Oil has 45% of the daily value per tablespoon
34% of the daily value per tablespoon
22% of the daily value per tablespoon
15% of the daily value per tablespoon
Did you know?
The term “Vitamin A” was coined in 1913 by an English biochemist Sir Frederick Gowland Hopkins, who discovered that rats fed a deficient diet developed eye problems.
Beta-carotene is a substance found in plants that can turn into Vitamin A in our body.
It’s in many skincare products as it’s a strong antioxidant and improves skin texture, reduces lines and age spots.It also helps skin cells grow and form new tissues. It also calms inflamed or irritated skin and can combat other skin conditions like acne