Vitamin A, also known as retinol, is a fat-soluble vitamin that’s essential for good health. It helps maintain healthy skin and plays an important role in vision.
Vitamin A is found in a variety of foods, including animal products such as liver, fish and dairy products. Unexpected sources include carrots, sweet potato and spinach.
The recommended daily intake (RDI) is 900 micrograms per day for adult men and 700 micrograms per day for women. However, the RDI increases to 1,300 micrograms per day during pregnancy and 2,600 micrograms per day for breastfeeding mothers.
Fruits and vegetables high in vitamin A
These foods are rich in vitamin A:
Carrots
Sweet potatoes
Spinach
Kale
Collard greens
Cantaloupe melon
Butternut squash
Mango
Vitamin A has many functions, including vision and immune system support.
Fruits and vegetables high in vitamin K include:
Collard greens
Kale
Spinach
Broccoli
Cabbage
Brussels sprouts
Asparagus
Cauliflower
Beets
Fruits and vegetables are essential for good health, but many people don’t get the recommended amount of fruits and vegetables each day. The U.S. Department of Agriculture recommends that adults eat about 2 cups of fruit per day and 2 1/2 cups of vegetables per day for a 2,000-calorie diet.
High Vitamin C Fruits
Citrus fruits are some of the best sources of vitamin C, which helps boost immunity and prevents diseases like scurvy. A single orange provides more than 100 percent of your daily vitamin C needs, while grapefruit, strawberries and melons are also excellent sources.
High Vitamin A Fruits
Carrots are high in beta-carotene, an antioxidant that converts to vitamin A in the body. This process may take several days, so eating carrots regularly is helpful for maintaining healthy levels of vitamin A in the body over time. Other foods high in beta-carotene include sweet potatoes, cantaloupe melon and papaya fruit.
High Vitamin K Fruits
Leafy green vegetables such as kale contain high amounts of vitamin K, which helps prevent blood clots by activating proteins that keep platelets from sticking together too easily inside your
Fruits and vegetables are a great way to get the vitamins and nutrients you need on a daily basis. Fruits and vegetables are naturally low in fat and calories, but they contain many other health benefits.
Vitamin A: Carrots, sweet potatoes, dark leafy greens like kale and spinach
Vitamin B: Beans, legumes, nuts/seeds/dried fruit (except banana), whole grains
Vitamin C: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries), kiwi fruit, peppers (red/green), tomatoes
Vitamin D: Fatty fish (Salmon), egg yolks
Vitamin E: Sunflower seeds/oil, avocados
Folate: Leafy greens like spinach or kale; broccoli; dried beans; fortified cereals
Vitamin A
Vitamin A is necessary for growth, cellular differentiation and maintenance of epithelial tissues. It also plays an important role in maintaining vision and healthy immune function. Vitamin A is found in many foods including liver, eggs, fish oil and dark green leafy vegetables.
Fruits high in vitamin A:
Pumpkin (100g) – 2031mcg (5184% DV)
Carrots (100g) – 1360mcg (3965% DV)
Sweet Potato (100g) – 833mcg (2503% DV)
Apricots (100g) – 669mcg (1815% DV)
Oranges (100g) – 586mcg (1636% DV)
Vitamin B6 is a water-soluble vitamin that has many functions in the body. It’s needed for protein metabolism, and it helps to maintain healthy skin and muscle tone. Vitamin B6 is also important for many other processes in the body, including red blood cell production, carbohydrate metabolism and nerve function.
Vitamin B6 is found in foods such as meat, fish, poultry, whole grains, legumes and fortified breakfast cereals. There are several types of vitamin B6 available as a dietary supplement (vitamin B6 is considered an essential nutrient).
WHAT FRUITS AND VEGETABLES ARE HIGH IN VITAMIN B6?
The following fruits and vegetables are high in vitamin B6:
Bananas: 1 banana contains 1.2 mg of Vitamin B6
Spinach: 1 cup spinach contains 0.4 mg of Vitamin B6
Broccoli: 1 cup broccoli contains 0.3 mg of Vitamin B6
Avocados: ½ an avocado contains 0.3 mg of Vitamin B6
Chicken breast: 3 oz chicken breast contains 0.3 mg of Vitamin B6
Eggs: 1 egg contains 0.1 mg of Vitamin B6
Pineapple: ¼ cup pineapple contains 0.1 mg of Vitamin B6
The following fruits and vegetables are high in vitamin B6:
Avocados — 0.3 mg per cup
Bananas — 0.2 mg per medium banana, 0.1 mg per small banana
Cabbage — 0.1 mg per 1/2 cup shredded cabbage
Carrots — 0.2 mg per 1/2 cup shredded carrots, 0.1 mg per large carrot
Figs — 0.1 mg per fig (raw)
Papayas — 0.3 mg per cup (raw)
Vitamin B6 is a nutrient that can be found in many foods, but not all of them. The best sources of vitamin B6 are fruits and vegetables, especially leafy greens.
Here is a list of the top 8 fruits and vegetables high in vitamin B6.
1. Avocados – 1 cup has 1.3 milligrams (mg) of vitamin B6
2. Bananas – 1 medium banana has 0.5 mg of vitamin B6
3. Spinach – 1 cup cooked spinach has 0.4 mg of vitamin B6
4. Broccoli – 1 cup cooked broccoli has 0.4 mg of vitamin B6
5. Oranges – 1 medium orange has 0.2 mg of vitamin B6
6. Strawberries – 1 cup sliced strawberries has 0.2 mg of vitamin B6
7. Sweet potatoes – 1 medium sweet potato has 0.1 mg of vitamin B6
8. Carrots – 1 medium carrot has 0
1. Avocados: Vitamin B6 is vital for many enzymatic reactions that take place in the body and helps to maintain healthy skin, hair, and nails. Avocado is rich in vitamin B6 and also contains other nutrients like vitamin E and K.
2. Bananas: Bananas are a great source of vitamin C, which is needed for the production of collagen, a protein that gives strength to connective tissue such as tendons and ligaments. The potassium found in bananas helps regulate blood pressure levels. They also contain vitamin B6, which is essential for maintaining a healthy nervous system and preventing cognitive decline as we age.
3. Spinach: Spinach is high in vitamins A, C, K and folate along with minerals such as calcium, iron, magnesium and potassium – all of which contribute to heart health. It also contains plenty of vitamin E – an antioxidant that protects against heart disease by preventing oxidation of LDL cholesterol (bad cholesterol) so it doesn’t cause damage to our arteries and blood vessels leading to heart attacks or strokes!
4. Broccoli: Broccoli is one of nature’s best sources of glucosinolates – sulfur-containing compounds.