The 12 popular and nutrious foods with vitamin A for babies and kids
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The 12 popular and nutrious foods with vitamin A for babies and kids

Children’s health and development depend greatly on vitamin A. Because of this, children of all ages require a proper vitamin A supplement to safeguard their bodies from illnesses and prevent vision loss.

Children who receive adequate vitamin A will reduce their risk of developing eye disorders, poor growth, and immune system deterioration… Please incorporate the following 12 kinds of foods with vitamin A for babies into their regular diet. Parents, children do not lack in vitamin A!

The following table is the recommended need for vitamin A (μg/day) for children by age group and sex mother should refer to:

Age group            Male            Female

12 years old             400                 350

35 years old             500                 400

6-7 years old           450                 400

8 – 9 years old         500                 500

10-11 years old        600                 600

12-14 years old        800                700

15 – 17 years old      900                 650

Note: For children with anorexia or malabsorption, children should consume foods rich in vitamin A and fat for maximum absorption.

Which are foods with vitamin A for babies?

1. Carrot

Carrot- One of foods with vitamin A for babies

Yes, we are discussing carrots, the vitamin A food symbol. 392 mcg of Vitamin A, or approximately 50% of the daily requirement, may be found in a medium carrot. Carrots are one of the simplest ways to increase your child’s intake of Vitamin A because they are so adaptable and may be given to infants as young as six months. In addition to vitamin A, carrots are a good source of dietary fiber, which promotes a healthy digestive system and a healthy gut.

2. Sweet potatoes

Sweet potatoes- One of foods with vitamin A for babies

Provitamin A, which is mostly found in the beta carotene form, is present in plant-based sources of vitamin A. This is primarily present in red, yellow, and orange veggies; sweet potato is one of the most well-known of foods with vitamin A for babies. Sweet potatoes are already well known as a nutritious carbohydrate, yet just 100 grams of them contain an amazing 1043 mcg. Additionally high in fiber, potassium, and vitamin C are sweet potatoes.

3. Bell peppers

Bell peppers

Bell peppers are the most vivid veggie we can imagine! They come in a variety of colors, including yellow, orange, red, and green. This vegetable has 157 mcg of vitamin A in just 100 grams. However, green peppers have the least amount of Vitamin A while red peppers have the highest. Bell peppers can be consumed raw and are low in calories and high in antioxidants.

4. Tomatoes


Numerous vitamins and minerals, including vitamin A, can be found in tomatoes. One medium-sized tomato is all that’s required for kids to get 20% of their recommended daily intake of vitamin A. Additionally, tomatoes contain a significant amount of vitamin C and lycopene, both of which are excellent for children’s health.

5. Dark green leafy vegetables

Broccoli, spinach, kale, and other dark green leafy vegetables are also excellent sources of vitamin A supplements for infants. Additionally, they offer the body a variety of additional nutrients like vitamin C, vitamin K, potassium, folate, phosphorus, fiber, calcium, protein, and manganese, among others.

Dark green leafy vegetables- foods with vitamin A for babies

For example: 

Broccoli: It’s worth your while to smuggle broccoli in some way, despite the fact that most youngsters have a love-hate relationship with it because of how nutritious it is. 60 mcg of Vitamin A are found in half a cup of broccoli, therefore having this in the diet can gradually increase intake to the recommended daily allowance. In addition, broccoli has vitamin K and C. Broccoli is high in fiber and can lower your risk of developing life-threatening diseases like cancer.

Spinach: There is a compelling reason why leafy greens should be a part of our diet. Leafy greens are a close second to yellow, orange, and red vegetables as the primary plant-based sources of vitamin A. 469 mcg of Vitamin A in only 100 grams. Spinach and other greens are excellent sources of iron and magnesium in addition to this vitamin, so including this vegetable in your diet will address a number of nutritional deficiencies at once.

Squash: This fruit has a high concentration of beta-carotene, which the body converts to vitamin A when it enters the body. Squash is a wonderful source of fiber, manganese, magnesium, and vitamin C for kids. In addition, pumpkin and yellow zucchini are other varieties of squash that are equally high in vitamin A.

6. Dried fruit

Dried fruit

Due to their high vitamin A content, dried fruits (such as plums, peaches, apricots, bananas, and sweet potatoes) should be considered a nutritious snack for kids. The highest concentration of vitamin A among them is found in dried apricots (12,669 IU in 100g of dried apricots), followed by prunes and dried peaches.

7. Watermelon


34% of a child’s recommended daily foods with vitamin A for babies can be satisfied by 100g of watermelon. This fruit is also hydrating and cooling, making it a good choice for dessert for young children.

8. Mango

Mango- One of foods with vitamin A for babies

One of the many reasons mangoes are referred regarded as the king of fruits may be their high vitamin A concentration. During the summer, when mangoes are plentiful, 100 grams of mango contain 54 mcg of vitamin A, making it the ideal option to meet your daily requirement. Antioxidants found in mangoes aid in the fight against free radicals and offer protection from oxidative damage.

9. Papaya


Papaya is a fruit that is popular among weight watchers since it has a ton of nutrients, a ton of fiber, and very little calories. One of these components is Vitamin A, which is present in just 100 grams of the fruit at a concentration of 47 mcg. When papayas are ripe, they can be eaten either raw or cooked. However, eating papaya when it’s beautiful and ripe and a pinkish-orange color will provide you the most vitamin A.

10. Seafood


Good sources of vitamin A include mackerel, salmon, sturgeon, oysters, tuna, and oyster products. Both are abundant in niacin and omega-3 fatty acids, which are crucial for maintaining eye health (which helps reduce the risk of cataracts). You should give your infant at least two servings of these foods each week.

11. Fish Oil

Fish Oil- One of foods with vitamin A for babies

Every day, a lot of mothers give their kids fish oil, which is incredibly beneficial. For kids, fish oil is regarded as a fantastic source of vitamins A and D. Additionally, fish oil has omega-3 fatty acids that promote ideal brain growth.

12. Pure fresh milk

Pure fresh milk

In addition to having a wonderful flavor, raw milk is full of vital minerals like vitamin A, protein, calcium, and magnesium. Children who drink the proper quantity of milk will not be at risk for this vitamin’s deficit.


Since cooking can break down foods with vitamin A for babies, it is better to consume fruits and vegetables raw for maximum absorption. It is advised to consume these meals as raw as possible because of this. If not, make an effort to cook them just enough to preserve as many nutrients as you can. By including some fat with the vitamin A, you can also improve absorption.

Due to the fact that vitamin A is a fat-soluble vitamin, whatever surplus that the body has is kept in the liver and released when necessary. Hypervitaminosis A, commonly known as vitamin A toxicity, can result from consuming too much vitamin A from sources of preformed vitamin A. Since kids are more susceptible to vitamin A, this is especially true with kids. The skin may appear yellow or orange from excessive beta carotene consumption, but this is generally not harmful.

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