10 Vitamin A Foods For Skin-Hair-Health

1. Liver

"Liver is the main place extra vitamin A is stored in us and in animals, so if you eat animal liver that's where a lot of it is,"

2. Canned Pumpkin

Vitamin A content: 1,910 mcg (212% DV) per 1 cup. Canned pumpkin is already cooked and blended, you get a higher concentration than when it's fresh.

3. Sweet Potatoes

Vitamin A content: 1,130 mcg (126% DV) per medium potato with skin.  Sweet potatoes are higher in fiber than white and yellow potatoes, which helps you, lowers your risk of diabetes

 4. Spinach

Vitamin A content: 570 mcg (63% DV) per 1/2 cup frozen then boiled. "People only think of red and orange veggies as having beta-carotene, but some leafy greens are rich in it as well.

5. Carrots

Vitamin A content: 459 mcg per 1/2 cup raw. "carrots for improving eyesight because of World War II nutrition posters that encouraged people to eat carrots so they could see in the dark,"

6. Cantaloupe

Vitamin A content: 186 mcg (21% DV) per 1/2 cup raw. A super-hydrating fruit, half a cup of the golden melon nets 54 percent of your DV of vitamin A.

7. Broccoli

Vitamin A content: 60 mcg (24% DV) per 1/2 cup frozen, boiled. Another dark leafy green that's high in vitamin A is broccoli. A half-cup of boiled broccoli serves up 24 percent of your DV.

8. Fortified Low-Fat Milk

Vitamin - A 143 mcg  per 1 cup fat-free or skim, with added vitamin A and vitamin D. it's a decent amount considering the protein, calcium, and vitamin D you're also downing. 

9. Red Bell Peppers

Vitamin A : 144 mcg  per 1/2 cup red raw peppers, sliced. good source of vitamin C, fiber and potassium, 1/2 cup of raw chopped red peppers also offers 16 percent of your DV

10. Mangoes

Vitamin A content: 89 mcg (10% DV) per 1 cup. it's also rich in vitamin C and other immune-boosting antioxidants. Brissette suggests dicing it up with red onions

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