Fruits that come with an orange, yellow or red color are usually advertising they\u2019re full of vitamin A, a nutrient the whole body uses to stay healthy.<\/p>\n
Vitamin A is an antioxidant that fights inflammation and plays a \u201chuge role\u201d in eye health, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n
It\u2019s involved in cellular health, immune function and reproduction, she notes. Vitamin A also helps the heart, lungs and other organs work properly, according to the National Institutes of Health<\/a>.<\/p>\n \u201cMost people get plenty of vitamin A, and rarely anyone is deficient,\u201d Rizzo says. <\/p>\n \u201c(But) if you are looking for vitamin A, then yellow and orange fruits are the way to go.\u201d<\/p>\n The fat-soluble nutrient is better absorbed by the body when it\u2019s found in fish or beef liver. But ultimately, it doesn\u2019t matter whether you get preformed vitamin A in animal products or beta carotene in plants (which the body converts to vitamin A) since most people get enough regardless of how much or little meat they eat, Rizzo says.<\/p>\n Vitamin A made news this year after the Centers for Disease Control and Prevention suggested it could be part of \u201csupportive care\u201d for the measles<\/a>, a highly contagious disease that\u2019s been spreading in Texas<\/a> and other states<\/a>.<\/p>\n Experts told NBC News vitamin A isn\u2019t effective for preventing measles<\/a> and is never an alternative to vaccination, but there\u2019s little harm in giving it at appropriate doses.<\/p>\n The recommended daily amount of vitamin A is measured in retinol activity equivalents (RAE). Men need 900 micrograms of RAE per day, while women need 700. Pregnant and breastfeeding women need more. The upper limit for adults is 3,000.<\/p>\n To put that in context, a cup of cantaloupe contains 270 micrograms of RAE. <\/p>\n Too much vitamin A can be toxic<\/a>, with symptoms that include blurred vision, dizziness, loss of appetite, bone pain and liver damage. This happens if people chronically consume 8,000 micrograms of RAE or more per day, according to the National Library of Medicine<\/a>.<\/p>\n \u201cIt\u2019s more of a (vitamin A) supplement concern<\/a>,\u201d Rizzo says. \u201cSome vegetables, like sweet potatoes, have a lot of vitamin A, but most fruits have 15% the daily value or less. Even if you ate 10 servings of fruit, you would still only be slightly over the daily value.\u201d<\/p>\n Very rarely, people who regularly eat many servings of foods high in beta-carotene can develop yellow-orange skin known as carotenemia<\/a>. This is not permanent or dangerous, Rizzo notes.<\/p>\n Here are nine fruits highest in vitamin A:<\/p>\n Pumpkin<\/strong><\/p>\n A perfect example of a vibrantly orange fruit, pumpkin<\/a> is a vitamin A superstar. It\u2019s also a great source of vitamin C and comes with lots of fiber.<\/p>\n Subtly sweet, pumpkin is a good source of potassium, a mineral that regulates blood pressure and contributes to heart health, Rizzo says.<\/p>\n Skip the pie crust and try incorporating pumpkin into muffins and pancakes<\/a>. You can also use canned pumpkin puree to make soups, baked goods, oatmeal and smoothies.<\/p>\n Cantaloupe<\/strong><\/p>\n Sweet and juicy, cantaloupe<\/a> is a hydrating summer treat. It contains lutein and zeaxanthin, nutrients that support healthy vision.<\/p>\n Cantaloupe also makes the list of fruits with the most vitamin C<\/a>, which is important for a healthy immune system.<\/p>\n Apricot<\/strong><\/p>\n Apricots are a nutrient powerhouse. They\u2019re rich in potassium<\/a>, an electrolyte that plays a role in hydration and fluid regulation in the body. It\u2019s also a factor in healthy blood pressure.<\/p>\n Dried apricots are a satisfying snack-on-the go and are also among fruits with the most protein<\/a>, calcium<\/a> and iron<\/a>.<\/p>\n Mango<\/strong><\/p>\n Mango<\/a> is high in soluble fiber, which forms a gel in the digestive tract. That contributes to regular bowel movements, and helps people feel full longer, which can prevent overeating and help with weight loss, Sarah Rivenburgh, a registered dietitian at OhioHealth, previously told TODAY.com.<\/p>\n Enjoy eating it fresh on its own or added to a yogurt parfait.<\/p>\n Papaya<\/strong><\/p>\n The tropical fruit has a vibrant yellow or orange flesh that has a milky texture perfect for smoothies.<\/p>\n High in fiber and potassium, papaya<\/a> has so many potential health benefits that it\u2019s been called the \u201cfruit of long life.\u201d<\/p>\n Plantain<\/strong><\/p>\n Part of the same family as bananas<\/a>, plantains are larger and starchier, so they\u2019re usually eaten baked or fried. Like bananas, they contain lots of potassium and are a good source of fiber.<\/p>\n Guava<\/strong><\/p>\n If you\u2019re not into citrus, guava is among fruits with more vitamin C than an orange<\/a>.<\/p>\n\n
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