Vitamin a Food Items

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

A deficiency in vitamin A can lead to blindness and improved viral infection, however deficiency is only careful a problem in developing countries where it is a leading cause of blindness in children. Over use of vitamin A can lead to jaundice, nausea, loss of appetite, touchiness, vomiting, and even hair loss. 

The recent percent daily value for Vitamin A is 5000 worldwide units. Below is a list of foods high in Vitamin A.

Vitamin A Rich Foods
1	Papaya	1094IU (22% DV) per 100 gram serving	1532IU (31% DV) per cup cubed (140 grams)	1663IU (33% DV) per small papaya (152 grams)
2	Mangoes	765IU (15% DV) per 100 gram serving	1262IU (25% DV) per cup sliced (165 grams)	1584IU (32% DV) in an average mango (207 grams)
3	Green Peas	2100IU (42% DV) per 100 gram serving	3360IU (68% DV) per cup (160 grams)	1680IU (34% DV) in a half cup (80 grams)
4	Tomatoes	833IU (17% DV) per 100 gram serving	1499IU (30% DV) per cup chopped (180 grams)	1025IU (20% DV) in an average tomato (123 grams)
5	Peaches	326IU (7% DV) per 100 gram serving	502IU (10% DV) per cup sliced (154 grams)	489IU (10% DV) in a medium sized peach (150 grams)
6	Red Bell (Sweet) Peppers	3131IU (63% DV) per 100 gram serving	4665IU (93% DV) per cup chopped (149 grams)	3726IU (75% DV) in a medium sized pepper (119 grams)
7	Fortified Skim (Non-Fat) Milk*	204IU (4% DV) per 100 gram serving	500IU (10% DV) per cup (245 grams)	63IU (1% DV) in a fluid ounce (31 grams)
8	Whole Milk	102IU (2% DV) per 100 gram serving	249IU (5% DV) per cup (244 grams)	32IU (1% DV) in a fluid ounce (31 grams)
9	Oatmeal (Fortified)	621IU (12% DV) per 100 gram serving	1453IU (29% DV) per cup (234 grams)	272IU (14% DV) in a half-cup (117 grams)

All Vitamins Benefits

Vitamin A: Vitamin A aids in the growth and repair of body tissues, which helps maintain smooth, soft, disease-free skin. Internally, it helps protect the mucous membranes of the nose, sinuses, lungs, eyelids, mouth, throat, stomach, intestines, vagina and uterus, thereby reducing susceptibility to infection. This protection also aids the mucous membranes in combating the effects of invasive microorganisms and other harmful particles, including air pollutants. Research shows that beta-carotene helps defend the body against some types of cancer. 

Vitamin B Complex: The eight B Vitamins function in many different ways to help enzymes carry out thousands of molecular conversions in the body and are therefore known as coenzymes. All B vitamins are water-soluble substances that can be refined from bacteria, yeasts, fungi or molds. The known B-Complex Vitamins are B1, B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine, pyridoxal, pyridoxmine), B12 (cobalamin), biotin and folic acid (folate, folacin, pteroylglutamin). The grouping of these compounds, under the term B complex is based upon their common source sharing, their close relationship in vegetables and animal tissues and their functional relationships. The B-Complex Vitamins provide the body with energy by aiding in the conversion of carbohydrates to glucose, which the body "burns" to produce energy. 

Vitamin C Complex: A primary function of Vitamin C is maintaining collagen, a protein necessary for the formation of connective tissue in skin, ligaments and bones. Vitamin C plays a role in healing wounds and burns because it facilitates the formation of connective tissue in the scar. Cells in the principal walls need collagen to help them expand and contract with the beats of the heart; it is also needed in the capillaries, which are more fragile. Another major role of Vitamin C is as an antioxidant. Vitamin C also aids in forming red blood cells and preventing hemorrhaging. 

Vitamin D: Vitamin D can be acquired either by ingestion or by coverage to sunlight. The pre-vitamin form is known as the sunshine vitamin. The pre-vitamin form is found in plant and animal tissue. A unique aspect of Vitamin D is that it functions very much like a hormone and has been referred to as one, as it target organs like the kidneys and intestines. Other target tissues are the brain, pancreas, skin, bones, reproductive organs and some cancer cells. Vitamin E: Vitamin E is composed of a group of mix called tocopherols. Four forms of tocopherol exist in nature including alpha, beta, delta, and gamma. Vitamin E is needed for all forms of oxygen-consuming life forms. It is also an antioxidant, which means it oppose oxidation of substances in the body. The B and C Complex are also protected against oxidation when Vitamin E is present in the digestive tract. It has the capability to unite with oxygen and prevent it from being converted into toxic peroxides. This leaves the red blood cells fully supplied with the pure oxygen that the blood carries to the heart and other organs. Vitamin E is not only an antioxidant; it plays a necessary role in cellular respiration of all muscles, particularly cardiac and skeletal.