Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health.

A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A if a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. The current percent daily value for Vitamin A is !!! international units "#$%. &elow is a list of foods high in Vitamin A. 'or more vitamin A foods see the e(tended list of vitamin A rich foods.

)*+ ,iver "-.t/% The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 0 111#$ "* !02 3V% per *!! gram serving, or 45 54#$ "*5 !2 3V% per liver. The liver of most any animal will provide *!!!26 3V of vitamin A. A single tablespoon of p.t/ will provide 758 #$ "82 3V% of vitamin A, and a teaspoon of 9od liver oil will provide !!#$ "*!2 3V%. )5+ -aprika, :ed -epper, 9ayenne, 9hili -owder A tablespoon of paprika contains 148*#$ "072 3V% for vitamin A, or 501 #$ "*! 2 3V% for a *!! gram serving. Other red pepper powders have similar amounts with 9ayenne powder providing 7*4*! #$ ";152 3V% per *!!g or 5!;*#$ "752 3V% in a single tablespoon.

)1+ <weet -otatoes =ith their bright orange color sweet potatoes are packed with vitamin A. <weet potatoes provide *85*;#$ "1;72 3V% of vitamin A per *!! gram serving, or 1;714#$ "0482 3V% in a cup of mashed sweet potato, and 5*8!8#$ "71;2 3V% in a medium si>ed sweet potato.

)7+ 9arrots 9arrots are e(cellent cooked or as a snack. *!! grams of raw carrots

provides *40!4#$ "1172 3V% for vitamin A. That is *!*8*#$ "5!72 3V% for a medium si>ed carrot, and 5!48#$ "7*2 3V% for a single baby carrot.

) + 3ark ,eafy ?reens 9risp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. @ale provides the most vitamin A with * 104#$ "1!;2 3V% per *!!g serving, *!1!5#$ "5!42 3V% per cup. #t is followed by Turnip ?reens "5152 3V%, Austard ?reens "5*!2 3V%, 3andelion ?reens "5!12 3V%, <pinach "*;;2 3V%, and 9ollards "*112 3V%.

)4+ &utternut <quash 3ark orange squash has a delicious nutty and sweet flavor. *!! grams baked provides *** #$ "5512 3V% of vitamin A, or 55;4;#$ "7 02 3V% per cup.

)0+ 3ried Berbs 3ried herbs are so packed with vitamins they appear on practically every BealthAliciousCess Top *! list. Aake it a habit to add a pinch of dried herb to everything you prepare. 3ried -arsley provides the most vitamin A with *!*;7#$ "5!72 3V% per *!! gram serving, or 5!7#$ "72 3V% per tablespoon. #t is followed by 3ried &asil "*;;2 3V%, 3ried Aarjoram "*4*2 3V%, 3ill "* 72 3V%, and Oregano "*1;2 3V%. );+ ,ettuce The kind of lettuce matters when it comes to vitamin A content. 3ark colorful lettuces provide the most vitamin A with :ed and ?reen ,eaf lettuces providing 0785#$ "* !2 3V% per *!! gram serving, 5!8;#$ "752 3V% per cup shredded, and *507#$ "5 2 3V% per leaf. #ceberg only provides !5#$ "*!2 3V% per *!!g, 14*#$ "02 3V% per cup shredded, and 0 #$ "52 3V% per leaf.

)8+ 3ried Apricots 3ried apricots are a great portable

snack food. *!! grams will provide 14!7#$ "052 3V% of vitamin A, which is 74; #$ "872 3V% per cup, and *77#$ "42 3V% per dried apricot.

)*!+ 9antaloupe 9antaloupe and other yellowDorange melons are a great source of vitamin A. 9antaloupe provides 11;5#$ "4;2 3V% of vitamin A per *!! gram serving. That is 8;4#$ "*5!2 3V% per cup of mellon balls, or 5117#$ "702 3V% in a medium si>ed wedge.