other vitamins & symptoms

Top 30 Foods with Vitamin A You Can Try and Why They Are Important

The foods with vitamin A are mostly found among animal products. However, some of the components of vitamin A can be found in plant foods. Later on, they convert to vitamin A inside our bodies. This helps to combat or prevent vitamin A deficiency.

Such deficiency includes the following symptoms:

night blindness, acne, poor look of hair and nails, various skin problems, etc.

Take a look at the list of foods with vitamin A, so you can include them into your diet and avoid vitamin A deficiency problems and health risks.

  • Liver
  • Kidney
  • Butter
  • Margarine
  • Cheese
  • Cream
  • Ice cream
  • Cow milk
  • Goat milk
  • Yogurt
  • Chickpeas
  • Carrots
  • Spinach
  • Winter spinach
  • Lettuce
  • Butternut squash
  • Dried apricots
  • Dried herbs
  • Cantaloupe
  • Turnip Greens
  • Sweet Potato
  • Mustard greens
  • Dark leafy greens
  •  Eggs
  • Cod liver
  • Mayonnaise
  • Veggies juices
  • Mango
  • Meat
  • Papaya


The daily dose of vitamin A for adults amounts 5 000 IU. This dosing is recommended by medical scientists. Consuming enough of vitamin A can prevent night and complete blindness, inflammatory skin processes, acne, splitting hair and peeling nails and many other beauty and health consequences of vitamin A deficiency.

Besides, vitamin A is capable of positively affecting our immune system. It boosts and strengthens immune system, helping us to combat different virus infections. People who develop vitamin A deficiency fall into the risk category of getting infected more often. They take longer time to get well and experience more complicated health consequences of ARD.

Vitamin A is essential for children. Its deficiency may lead to night blindness or even to complete sight loss in kids. The same is true about adults. Most of the plant sources of vitamin A should be consumed raw to get the larger dose of this vitamin of them. You may also consume canned fruit or juices to boost its level in your body.

Dairy products, meat and liver should be included into your diet at least several times a week. The good thing is that the amount of vitamin A does not decrease significantly, when these foods are being cooked. Foods with vitamin A also may supply your body with other essential vitamins and should not be neglected or excluded from one’s ration.

P.S. Here is another vitamin list:

vitamin B12 foods

vitamin C foods

vitamin E foods

vitamin K foods

vitamin D foods


Top 7 Vitamin K Foods You Should Eat at Breakfast and Their Daily Dose

Vitamin K is essential for our bodies and knowing vitamin K foods is important, as we depend on getting this vitamin on the products, we consume.

Our bodies cannot synthesize or produce this vitamin. The good news is that bacteria in our digestion system can and do provide us with about 50 percent of Vitamin K supply, needed per day. So, what are the top 7 vitamin K rich foods?

  • Spinach

Spinach is one of the best foods you can eat, to fill up your supply of vitamin K. The best way to consume it is fresh. But, cooked spinach still supplies you with much vitamin K. A daily dose of this vitamin is around 100 micrograms per adult. Spinach has almost 200 micrograms per 100 grams.

  • Cabbages

Such cabbages, as broccoli and Brussels are rich with vitamin K.

  • Strawberry

Strawberry is the champion of vitamin K foods. It contains over 240 micrograms per 100 grams.

  • Fresh milk

Skim milk contains only a trifle of vitamin K, when fresh milk contains almost 200 micrograms of it.

  • Greenies

Dark greenies are rich with vitamin K. They are best consumed fresh.

  • Spices

Spices, such as curry or paprika are also rich with vitamin K. That is one thing that keeps people in India or China healthy.

  • Herbs

Most herbs, such as dried basil, coriander, thyme, etc, are also rich with this vitamin. The good thing about them is that you can always use them, when you cook. They are not expensive, even during the winter time, when fresh veggies get high up in price.

Now, let’s discuss the way to consume all the above mentioned products, rich with vitamin K.

Excluding the herbs and spices, all the rest of the vitamin K products should be consumed raw. This way you benefit from getting all the vitamin K supply from them, not damaging it by cooking. Plus, you get to store up many other great vitamins, antioxidants and microelements to keep you healthy.

Keep in mind that most vitamins, including vitamin K, cannot do you much good on their own. They work together with other things we consume with food and produce the best results, healing our bodies. So, a plate of salad, made of vitamin K foods, would become a great option for any breakfast during the summer time.

P.S. Here, check out this list

vitamin B12 foods

vitamin C foods

vitamin E foods

foods with vitamin A

vitamin D foods


Top 7 Major Vitamin A Deficiency Symptoms

Knowing vitamin A deficiency symptoms is crucial even for those, who live in well developed and highly civilized countries, as this vitamin deficiency is not only found in third world countries.

If you can timely notice the deficiency and supply your body with enough of vitamin A, you can prevent many negative health consequences of such deficiency.

So, take a look at 7 major symptoms of vitamin A deficiency.

Vitamin A deficiency affects three main systems and organs of our bodies. That is why Vitamin A deficiency symptoms are most commonly found, affecting:

  • Eyes

Night blindness:

With this vitamin A deficiency symptom, people, who with good sight, start having problems, seeing objects in dimmer light. That happens, because Vitamin A deficiency affects the ability of our bodies to produce certain eye pigment, which makes our eyes sensitive to dim light.


The same is true about the role of Vitamin A deficiency in causing color blindness. Vitamin A is one of the key vitamins for our vision. The normal intake of this vitamin should be around 25 000 IU per day for a healthy adult person.

Complete Sight Loss:

If vitamin A deficiency is not treated timely, it can lead to complete sight loss.

  • Skin Acne:

Acne is not caused directly by vitamin A deficiency alone, but it can certainly worsen any existing acne condition. Vitamin A is considered one of the most efficient acne treatments.

Dry Skin:

As vitamin A takes active part in skin formation and health processes, its deficiency can evoke extreme skin dryness. Besides negative esthetic effects of dry skin, it may have health effects, too. Dry skin means irritated skin. An irritated skin becomes acne prone and provides less protection for our bodies from various bacteria. Soon, over dried skin can turn into an inflamed skin.

  • Hair and Nail

Dry Hair:

Dry hair does not only spoil our looks, but also signals of health problems and vitamin A deficiency is one of them.

Peeling Nails:

The same is true about peeling nails. That is not just cosmetic problem. Of course, peeling nails by themselves do not threat our health, but they certain indicate of overall body problems.

Now you can see, why knowing vitamin A deficiency symptoms is important, as they can help you timely detect such deficiency and fix both its health and cosmetic consequences.


The Ultimate Top 30 Vitamin E Foods List For Your Meals

Knowing vitamin E foods is important, as this vitamin is responsible for skin health. It also works as antioxidant, bending free radicals and preventing cancer. Vitamin E is a fat soluble vitamin. It is synthesized by plants and can be consumed either in plant food or in plant feeding animal food.

Below you would find a list of top 30 vitamin E foods. The list starts with sunflower oil and seeds, as they are the richest source of vitamin E.

Take a pen and paper and next time you shop at the market, bring as many of these…

  • Sunflower oil;
  • Sunflower seeds;
  • Corn oil;
  • Almonds;
  • Peanuts;
  • Pine nuts;
  • Hazel nuts;
  • Prunes;
  • Dried apricots;
  • Dried herbs;
  • Chilly and paprika powder;
  • Cooked spinach;
  • Pickled green olives;
  • Turnip greens;
  • Collard greens;
  • Mustard greens;
  • Cocoa powder;
  • Fish;
  • Oysters;
  • Canned fatty fish;
  • Avocado;
  • Papaya;
  • Blackberries;
  • Banana;
  • Orange;
  • Asparagus;
  • Beef;
  • Pork;
  • Cheese;
  • Ice cream;


The average normal intake of vitamin E for adults is around 10 mg of it per day. Kids may need a little more to keep them healthy. Again, consuming vitamin E in foods prevents overdosing of this vitamin. Normal intake of it would keep your skin young looking and healthy. It helps the skin to produce UV filters to protect it from excessive sun rays radiation. That is very important, considering the constant thinning down of ozone layer and increased sun activity and radiation.

As you may see, the richest foods with vitamin E are seeds, nuts and plant oils. Sunflower seeds and hazel nuts contain the most of vitamin E. Greens, fruits and some veggies also contain this vitamin, together with fish, meats and dairy products. Besides meat and fish, the rest of the foods, rich with vitamin E, should preferably be consumed raw. This includes veggies (except for spinach), dairy products and seeds or nuts. When fried or heat treated, they lose some part of vitamins and antioxidants, contained in them.

In this respect, raw nuts and seeds cereals with milk make excellent breakfast option. Raw seeds and nuts make great snacks. Unlike junk snacks, they supply you with energy and keep you healthy. Using fresh plant oil in your salad can provide you with enough vitamin E for the day.

Including at least some of the above listed vitamin E foods into your diet would keep you healthy and young looking, with gorgeous and silky skin.

P.S. Here, check out this list

vitamin B12 foods

vitamin C foods

vitamin K foods

foods with vitamin A

vitamin D foods


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