Liberals Want To Kill Free Speech, So We Patriots Must Fight Back - Kurt Schlichter

Understand that if America is stupid enough to let liberals take power again, they will persecute and prosecute normal Americans like us who dare to dissent. That’s not a guess or a prediction – that’s a commitment they have made to their fascist followers. They’ve seen what the truth can do to their schemes. After 2016, there’s no way they are going to take a chance on another electoral rejection by us normals, so they don’t even pretend to support free speech anymore. It will be one gender neutral being-one vote, one more time, and then never again.

Hold on. That’s clearly nuts, right? This is obviously crazy talk that’s talking crazy, isn’t it? Don’t liberals love free speech?

No.

We know they don’t love free speech because they tell us they don’t, in both words and deeds. The whole free speech thing lost a lot of its luster for the libs when people like us decided to try it out. The liberals didn’t count on that – free speech was supposed to be their jam, a way to offend, annoy, and outrage us squares, to blow our bourgeois minds with their transgressive, no-holds-barred free thoughtery and critical thinkery. But they never intended for it to allow those banjo-strumming rubes living between I-5 and I-95 to express wrong thoughts and thereby win elections.

So now the progressives are trying to do something about it. Recently, every single Democrat voted to effectively repeal the First Amendment. You see, the words “Congress shall make no law … abridging the freedom of speech” were too expansive for liberals’ tastes because they prevented Congress from making laws abridging the freedom of speech.

This creepy idiocy was in response to Citizens United, a Supreme Court case that, to people who actually believe in free speech and not liberal fascism, conforms to the First Amendment by telling the federal government that no, you can’t put people in jail for making a movie critical of Hillary Clinton.

NYT editor says paper avoids term ‘female genital mutilation’ — here’s why

The New York Times took some flak over the weekend when the health and science editor refused to use the term “female genital mutilation” to describe the Detroit-based doctor arrested this month for performing the barbaric procedure.

Times reporter Celia Dugger said using the “culturally loaded” phrase would “widen the chasm” between African and Western civilizations. Since Dugger’s April 13 story, a second doctor has been arrested for performing female genital mutilation, which is frequently abbreviated to FGM.

“I began writing about this back in 1996, when I was an immigration reporter on the Metro desk covering the asylum case of Fauziya Kassindja,” Dugger wrote. “I decided in the course of reporting that case — especially after a reporting trip to Togo, her home country, and the Ivory Coast — to call it genital cutting rather than mutilation.”

She continued: “I never minced words in describing exactly what form of cutting was involved, and there are many gradations of severity, and the terrible damage it did, and stayed away from the euphemistic circumcision, but chose to use the less culturally loaded term, genital cutting.”

Dugger’s explanation came in response to a complaint filed by a Times reader who took issue with the journalist’s April 13 story and headline, “Michigan Doctor Is Accused of Genital Cutting of 2 Girls.”

“There’s a gulf between the Western (and some African) advocates who campaign against the practice and the people who follow the rite, and I felt the language used  [female genital mutilation] widened that chasm,” Dugger argued.

However, the practice has been widely rejected as unacceptable and barbaric — not an issue of cultural nuance. The World Health Organization describes FGM as “a violation of the human rights of girls and women.”

And the United Nations took it a step further, asserting that the use of the word “mutilation,” rather than Dugger’s word choice, “emphasizes the gravity of the act and reinforces that the practice is a violation of women’s and girls’ basic human rights.”

“This expression gained support in the late 1970s, and since 1994, it has been used in several United Nations conference documents and has served as a policy and advocacy tool,” the organization wrote.

Last week, the Justice Department announced the arrest of 53-year-old Dr. Fakhruddin Attar and his wife, Farida Attar, 50, who have been charged with allegedly conspiring with Dr. Jumana Nagarwala, who was arrested earlier in the month and charged with performing FGM on young girls at a medical clinic in Livonia, Michigan.

Nagarwala has denied the accusations against her, saying she understands FGM is illegal and has never performed the procedure on anyone. Rather than cutting, the doctor claims she removed a membrane from the girls’ genital area using what she called a “scraper.”

She went on to tell investigators she then gave the membrane to the girls’ parents, who would then bury it in the ground as part of a “religious practice,” the Detroit Free Press reported.

Acting Assistant Attorney General Kenneth Blanco described the doctor’s alleged procedures as “horrifying acts of brutality on the most vulnerable victims.”

“The Department of Justice is committed to stopping female genital mutilation in this country, and will use the full power of the law to ensure that no girls suffer such physical and emotional abuse,” he said.

Nagarwala’s case marked the United States’ first federal prosecution of FGM.

7 Fast Food Meals That Contain Less Than 500 Calories

You know you should avoid it, but sometimes there is no getting around a stop at a fast food restaurant. For starters they’re everywhere. Then, there’s their unbeatable prices and the fact that, yes, sometimes nothing satisfies like a Big Mac or fast food fries. When you find yourself on fast food row, it pays to know what chains or menu items will pack a lighter calorie punch. These meals will satisfy your craving while not taking up two meals worth of calories or packing an overly high dose of sodium or fat.

1. McDonald’s, Artisan Grilled Chicken Sandwich 

When you find yourself under the golden arches, don’t allow guilt to scare you away. McDonald’s has a few salads that come in under 500 calories, but the real bombs are the dressings, which typically include well over 1,000 milligrams of sodium. For a hearty and calorie-conscious meal (with less sodium), choose the Artisan Grilled Chicken Sandwich. The sandwich alone is 380 calories and 37 grams of protein. The chicken is served on an artisan bun with McDonald’s vinaigrette sauce and herb seasoning. Not bad, McDonald’s.

2. Subway, Roast Beef Sandwich 

You probably already know Subway is a great fast food choice when you’re trying to eat healthy. While many of the subs are low in calories, some pack a hefty amount of fat. Avoid the fat by ordering off their 6 grams of fat or less menu, which includes the Roast Beef Sandwich. The sub has about 320 calories, 5 grams of fat, and 25 grams of protein. Load on the veggies and opt for mustard over mayo or any of the other tempting dressings. Want chips? Substitute in a bag of apple slices, which have only 50 calories and 2 grams of fiber.

3. Burger King, Flame Broiled Burger 

As crazy as it sounds, at Burger King choosing a classic burger beats settling for a salad. When all you want is the classic taste of a fast food hamburger, choose Burger King’s classic flame broiled burger. Even when paired with apple slices, the meal comes in at 260 calories and 11 grams of protein. If you aren’t one to pass up fries, add on the “value” or absolute smallest size of fries for an additional 220 calories that still keeps you under the 500 limit.

4. Dunkin’ Donuts, Turkey Sausage Wake-Up Wrap 

If you’re a fast food breakfast lover, head to Dunkin’ and check out their DDSmart Menu. Their Wake-Up Wraps are deliciously low in calories to get your day started on the right foot. At 280 calories and with an impressive 15 grams of protein, the Turkey Sausage Wake-Up Wrap will keep you satisfied until lunch. Pair with an iced coffee for a true get-up-and-go breakfast.

5. Wendy’s, Chili-Topped Potato 

While this meal isn’t on the Wendy’s menu, it’s easy enough to create. Order the plain baked potato and a small chili, and then drench your potato with the thick, spicy chili. Together, they provide 440 calories and an impressive 22 grams of protein. The best thing about this meal is you’ll be eating real food (that isn’t fried) at a fast food chain. The chili-topped potato gives you a dose of healthy carbohydrates, fats, and fiber to keep you fuller longer than if you opted for fries and a burger.

6. Chipotle, Steak Burrito Bowl 

Chipotle is often considered an upscale version of fast food that uses plenty of veggies and carefully sourced meat. While often high in sodium, Chipotle shouldn’t be overlooked for a healthy fast food option. Order the Burrito Bowl with Steak and add on black beans, fajita veggies, fresh tomato salsa, cheese, and lettuce. For a heaping bowl of goodness you’ll only sacrifice 420 calories while gaining 35 grams of protein. Skip the sour cream and rice to keep this bowl low in fat and calories.

7. Del Taco, Carne Asada Tacos 

At just 180 calories each, you can order two of Del Taco’s delicious Carne Asada Street Tacos and still have some wiggle room (ahem, that means dessert or a soda). Each taco has 11 grams of protein and just 7 grams of fat, which isn’t bad considering Del Taco is known for being loaded with flavor. If you’re really in a rush, the tacos are portable and easy to pack around for later.

7 of the Worst Fruits and Vegetables You Can Eat

Most people don’t need much convincing in the way of the many health benefits of produce. When it comes to fruits and vegetables, you know a wide array of goods are delivered more times than not. But few things in life can be 100% perfect, 100% of the time, and fruits and veggies are no different. While upping your intake of fresh, whole foods is certainly recommended, there are a few you may want to steer clear of, or at least not overindulge in too often. While we’re not recommending you cross these seven fruits and veggies off your grocery list, we’re simply suggesting keeping an eye out for times you’re tempted to finish an entire bowl.

1. Pineapple 

The relaxing sounds of Hawaiian music begin to lull in the back of your mind every time you take a bite of this sweet, succulent fruit. The sweetness can be chalked up to its sugar content — one cup of solid chunks contains 16.2 grams of sugar. Available year-round, pineapples can be tough to stay away from (pineapple pizza, anyone?). Thankfully, they’re only ripest during a few months a year. Phew. After all, there’s a reason pineapple upside-down cake is a thing.

2. Cherries 

Cherries might be the perfect accompaniment to your cocktail, but we recommend you don’t eat too many. While a bag of cherries definitely makes for a great midday snack, just keep in mind that their addicting nature exists for good reason. In just one cup of cherries with pits, you’re getting 17 grams of sugar.

3. Pomegranate 

Figuring out the best way to crack open a pomegranate is hard enough, so once you’re in there, it’s likely you’ll want to fully enjoy the fruits of your labor (pun very much intended). But did you know that a whole pomegranate has 39 grams of sugar? This is why it’s sometimes better to retrieve the seeds and eat them as is, or as a topping in your yogurt.

4. Mango 

A common ingredient in smoothies, sushi rolls, and guacamole (and pretty much anything else you’d want to eat), this juicy fruit sure is tough to stay away from. Mangoes are full of sweet, sweet goodness, so it’s no surprise one cup of sliced mango has 23 grams of sugar, making them the perfect addition to most tasty things in life.

5. Potato 

You guessed it — potatoes are probably the most cautioned of all veggies. While they’re an absolute necessity (in any form) on Thanksgiving, the starchy vegetable isn’t exactly the most revered when it comes to your choice of a healthy side. The main deterrent is the 36 grams of carbs that are packed into one potato. So, eat these starchy veggies in moderation.

6. Winter squash 

Winter squash, which includes butternut, acorn, and spaghetti, comes with its fair share of health benefits, but in the grand scheme of the vegetable world, it might not top the charts. Averaging around 21 grams of carbs per cup of winter squash, the entire veggie packs a seriously carb-heavy punch.

7. Jicama 

A farmer’s market favorite, jicama is a sometimes undiscovered root vegetable. But in the overall scheme of things, it’s also one that ranks high in the carbohydrate department: One cup of slices has 10.6 grams of carbs. Its crunch is alluring, and its juicy consistency is similar to that of a savory apple. It’s yummy, but also worth noting it’s not the best veggie to go overboard on if you’re counting carbs.

15 Foods That Cause Bloating And What You Can Do About It

No one likes the discomfort that comes with a bloated belly. And while we all know the common culprits that lead to bloating — sparkling beverages, which release bloat-inducing carbon dioxide, and salty foods, which make you retain water — unfortunately it doesn’t stop there. There are a number of other foods that can cause your stomach to balloon, many of which are actually diet-friendly. So, the next time your stomach isn’t as flat as you’d like, take inventory of your diet and see if you might be sensitive to some of these common bloating culprits.

1. Gum 

If you chew gum throughout the day, your bad habit might be hurting more than just your teeth. Chewing gum can wreck your digestive system for multiple reasons. First, when you chew gum, you swallow air. This can leave you feeling bloated. Sugar-free gum is an even worse choice, since, according to LiveScience, it usually contains sorbitol and xylitol, which are fermented by bacteria in the gut, causing more bloating.

2. Dairy products 

There’s a good reason many nutritionists suggest avoiding dairy, especially if you’re experiencing problems with digestion. Dairy contains lactose, which many adults can’t digest. Milk tends to be the biggest offender here, but cheese, yogurt, and ice cream can all cause bloating as well. Try almond, coconut, or rice milk instead and see if your bloating subsides. Though it’s a common dairy replacement, try avoiding soy, which Men’s Health warns may have negative consequences, particularly for men.

3. Fruits 

While fresh produce is an undeniably important part of anyone’s diet, a number of fruits contain complex sugars and starches that are hard to break down, which may lead to bloating. Try limiting your consumption of apples, pears, bananas, raisins, and prunes. The Huffington Post suggests cooking the produce first — as opposed to eating it raw — to help ease the digestive process. You can also mix in fruits that tend to ease bloating, such as berries, pomegranates, and passion fruit.

4. Broccoli 

Does your stomach hurt or feel bloated after you eat broccoli? There’s a scientific reason why (and a perfectly reasonable excuse never to eat it again). Broccoli and vegetables of the same family contain FODMAPs, short-chain carbohydrates that are hard to digest, which research suggests can cause discomfort for some people. If you’re sensitive to FODMAP-containing foods, or live with irritable bowel syndrome, you’ll also want to stay away from vegetables such as dark leafy greens, spinach, and kale.

5. Beans and lentils 

Similar to some fruits and vegetables, beans and lentils contain a sugar called oligosaccharide, which Verywell explains is not easily digested. Oligosaccharides require methane-releasing bacteria to be broken down, which causes bloating. Fiber and protein-rich beans and lentils aren’t things most of us want to completely avoid, so try soaking them before you eat them, which will help lower the amount of oligosaccharide without affecting the nutritional value.

6. Foods high in saturated fat 

Have you ever given into a craving for your favorite fast food, and regretted it almost instantly after finishing your meal? Your food’s high saturated fat content is part of the reason why. Eating too much fat slows down digestion, giving food more time to ferment, which WebMD offers as a possible cause of stomach bloat. Foods high in saturated fat also tend to be highly processed, which adds all sorts of synthetic chemicals into our bodies. Humans don’t digest these chemicals very easily, since they’re artificial. While a little saturated fat is okay to eat, try not to overdo it, especially if foods high in this type of fat bother your stomach.

7. Artificial sweeteners 

Artificial sweeteners are attractive because they don’t have calories and you can replace them with traditional sugar. However, this doesn’t come without consequence. According to Rodale’s Organic Life, artificial sweeteners mess with your gut and can even prompt you to eat more than you normally would, which also causes bloating. In addition to being included in sugar-free gum, artificial sweeteners, such as sorbitol and fructose, are common ingredients in sodas, candy, and low-calorie foods. You’ll want to avoid these as our bodies are either unable or have a hard time digesting them.

8. Wheat 

As a result of the gluten-free craze, wheat has gotten a lot of attention lately. While it’s not harmful for people who aren’t allergic to wheat or sensitive to gluten, it can be hard to break down for some. Livestrong warns that an inability to properly break down some carbohydrates, like those present in wheat products, may lead to bloating and other digestive issues. Opt instead for quinoa, buckwheat, pure oats, almond flour, or coconut flour. Also note that eating too many carbs in general can cause water retention, which leads to a bloated belly.

9. Spicy foods 

In the mood for something spicy? You might also want to prepare for some serious stomach bloat. Eating spicy foods triggers the release of stomach acid, which can cause bloating, explains the Global Healing Center. This isn’t to say you should never eat anything with a kick, but it might be worth cutting back if you’re feeling a little puffy. Opt for mild spice if you have the option.

10. Garlic 

Some people are intolerant to a type of sugar called fructan. According to Current Gastroenterology Reports, humans simply lack the enzymes necessary to properly break down fructans in the small intestine. When this happens, fructans are delivered to the colon and fermented — which is why garlic, high in fructans, might make your stomach feel bloated. Consider using alternative seasonings in place of garlic if you don’t feel well after eating it.

11. Pizza 

If you’re neither lactose nor gluten intolerant, you’d think pizza would be a safe option to eat in large amounts without digestive consequence. But pizza tends to be high in sodium, and too much salt can cause you to feel bloated. Salt retains water, trapping some of the fluid from your most recent meal and causing discomfort, sometimes in your stomach. Livestrong suggests keeping your daily sodium intake to an absolute minimum if you tend to feel bloated after a particularly salty meal.

12. Frozen meals  

Frozen meals are a painful combination of everything that could possibly leave you feeling bloated and aching. They’re high in saturated fat and sodium, which are nightmares when it comes to digestion. Frozen meals are also loaded with added sugars, which Mayo Clinic says can be responsible for everything from weight gain to tooth decay. Processed foods like these are typically low in fiber and protein, too, which wrecks your digestive system even more. Some frozen meals are better than others, but if you eat them frequently and often feel bloated, you might want to consider cutting back.

13. Corn 

Corn on the cob is the ultimate barbecue staple, but it’s harder for your body to digest than you think. It contains large amounts of cellulose, a type of insoluble fiber. Organic Authority notes that foods high in this nutrient can be beneficial for digestion as long as you’re eating a balanced diet that also contains soluble fiber-rich foods. But if you’re eating tons of corn, you throw things out of balance. 

14. Onions 

You might avoid eating onions before a one-on-one meeting with your boss, but bad breath might not be the only reason to do so. Like garlic, onions are a source of fructans, which are a type of complex sugar that is difficult for your small intestine to digest. According to Livestrong, suddenly increasing your intake of fructan-containing foods can result in gastrointestinal problems. If you’ve been eating a lot of onions recently, they might be to blame for any stomach pain or bloating.

15. Mushrooms 

Though you might like them on your pizza, in your soup, or sautéed with herbs and spices, mushrooms are a common cause of bloating, especially among people sensitive to FODMAPs. Mushrooms contain polyols, a type of sugar alcohol that has fewer calories than sugar but more than artificial sweeteners. According to Authority Nutrition, sugar alcohols — if you eat too much at one time — can cause digestive problems like bloating and gas. Steer clear of mushrooms if you suspect they’re the cause of your discomfort.

In addition to skipping the mentioned foods, there are other ways to avoid bloating. Drink plenty of water, opt for a high-fiber diet, and eat slowly. Also make sure to eat smaller meals more often — versus three big meals every day — since bloating often comes with large meals.

Top 15 Cleansing Foods

When it comes to cleansing your body of harmful toxins, food really is the best medicine. You’ll be amazed to learn that many of your favorite foods also cleanse the body’s detoxification organs like the liver, intestines, kidneys and skin, preventing harmful toxic buildup. Help ward off the harmful effects of pollution, food additives, secondhand smoke and other toxins with delicious fruits, vegetables, nuts, oils and beans.

APPLES

Because apples are high in pectin, a type of fiber that binds to cholesterol and heavy metals in the body, they help eliminate toxic build up and to cleanse the intestines. Just make sure they’re organic!

AVOCADOS

We rarely think of avocados as a cleansing food, but these nutritional powerhouses lower cholesterol and dilate blood vessels while blocking artery-destroying toxicity. Avocados contain a nutrient called glutathione, which blocks at least thirty different carcinogens while helping the liver detoxify synthetic chemicals. 

BEETS

Time to whip up some delicious borscht soup since its main ingredient, beets, contain a unique mixture of natural plant compounds that make them superb blood purifiers and liver cleansers.

BLUEBERRIES

Truly one of the most powerful healing foods, blueberries contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in the urinary tract, thereby helping to prevent infections. They also have antiviral properties and help to block toxins from crossing the blood-brain barrier to gain access to the delicate brain. 

CABBAGE

Cabbage contains numerous anticancer and antioxidant compounds and helps the liver break down excess hormones. Cabbage also cleanses the digestive tract and neutralizes some of the damaging compounds found in cigarette smoke (and secondhand smoke). It also strengthens the liver’s ability to detoxify.

CELERY AND CELERY SEEDS

Celery and celery seeds are excellent blood cleansers and contain many different anti-cancer compounds that help detoxify cancer cells from the body. Celery seeds contain over twenty anti-inflammatory substances. It is particularly good for detoxifying substances found in cigarette smoke. 

CRANBERRIES

Cleanse your body from harmful bacteria and viruses that may be lingering in your urinary tract with cranberries—they contain antibiotic and antiviral substances.

FLAXSEEDS AND FLAXSEED OIL

Loaded with essential fatty acids, particularly omega-3s, flaxseeds and flaxseed oil are essential for many cleansing functions throughout the body.

GARLIC

Eat garlic to cleanse harmful bacteria, intestinal parasites and viruses from your body, especially from the blood and intestines. It also helps cleanse buildup from the arteries and has anti-cancer and antioxidant properties that help detoxify the body of harmful substances. Additionally, garlic assists with cleansing the respiratory tract by expelling mucous buildup in the lungs and sinuses. For the health benefits, choose only fresh garlic, not garlic powder, which has virtually none of the above properties.

GRAPEFRUIT

Add a ruby red grapefruit to your breakfast to benefit from pectin fiber that binds to cholesterol, thereby cleansing the blood. Pectin also binds to heavy metals and helps escort them out of the body. It also has antiviral compounds that cleanse harmful viruses out of the body. Grapefruit is an excellent intestinal and liver detoxifier. 

KALE

Steam some kale to benefit from its powerful anti-cancer and antioxidant compounds that help cleanse the body of harmful substances. It is also high in fiber, which helps cleanse the intestinal tract. Like cabbage, kale helps neutralize compounds found in cigarette smoke and strengthens liver cleansing.

LEGUMES

Add a handful of cooked beans to your next meal—they’re loaded with fiber that helps lower cholesterol, cleanses the intestines and regulates blood sugar levels. Legumes also help protect the body against cancer.

LEMONS

Excellent liver detoxifiers, lemons contain high amounts of vitamin C, a vitamin needed by the body to make an important substance called glutathione. Glutathione helps the liver detoxify harmful chemicals. Add a squeeze of fresh lemon juice (not the bottled variety) to pure water to support your cleansing efforts on a daily basis. 

SEAWEED

Seaweed could be the most underrated vegetable in the western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body. Seaweed also binds to heavy metals to help eliminate them from the body. In addition, they are powerhouses of minerals and trace minerals.

WATERCRESS

If you haven’t tried watercress, add this delicious green to your next sandwich—it increases detoxification enzymes and acts on cancer cells in the body. In a study at the Norwich Food Research Centre in the United Kingdom, smokers who were given 170 grams of watercress per day eliminated higher than average amounts of carcinogens in their urine, thereby eliminating them from their body.

Eating a variety of fresh fruits and vegetables assists with detoxifying harmful substances from your body. Who knew cleansing could taste so good?

20 Foods That Are High in Vitamin A

Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health.

Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections.

Deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet.

The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300–600 mcg for children and adolescents.

The RDA provides enough vitamin A for the vast majority of people.

Put simply, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canada.

This article lists 20 foods that are rich in vitamin A, plus an additional 20 fruits and vegetables rich in provitamin A (1).

20 FOODS HIGH IN VITAMIN A

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese and butter.

1. Beef Liver — 713% DV per serving

1 slice: 6,421 mcg (713% DV)
100 grams: 9,442 mcg (1,049% DV)

2. Lamb Liver — 236% DV per serving

1 ounce: 2,122 mcg (236% DV)
100 grams: 7,491 mcg (832% DV)

3. Liver Sausage — 166% DV per serving

1 slice: 1,495 mcg (166% DV)
100 grams: 8,384 mcg (923% DV)

4. Cod Liver Oil — 150% DV per serving

1 teaspoon: 1,350 mcg (150% DV)
100 grams: 30,000 mcg (3,333% DV)

5. King Mackerel — 43% DV per serving

Half a fillet: 388 mcg (43% DV)
100 grams: 252 mcg (28% DV)

6. Salmon — 25% DV per serving

Half a fillet: 229 mcg (25% DV)
100 grams: 149 mcg (17% DV)

7. Bluefin Tuna — 24% DV per serving

1 ounce: 214 mcg (24% DV)
100 grams: 757 mcg (84% DV)

8. Goose Liver Pâté — 14% DV per serving

1 tablespoon: 130 mcg (14% DV)
100 grams: 1,001 mcg (111% DV)

9. Goat Cheese — 13% DV per serving

1 slice: 115 mcg (13% DV)
100 grams: 407 mcg (45% DV)

10. Butter — 11% DV per serving

1 tablespoon: 97 mcg (11% DV)
100 grams: 684 mcg (76% DV) 

11. Limburger Cheese — 11% DV per serving

1 slice: 96 mcg (11% DV)
100 grams: 340 mcg (38% DV)

12. Cheddar — 10% DV per serving

1 slice: 92 mcg (10% DV)
100 grams: 330 mcg (37% DV)

13. Camembert — 10% DV per serving

1 wedge: 92 mcg (10% DV)
100 grams: 241 mcg (27% DV)

14. Roquefort Cheese — 9% DV per serving

1 ounce: 83 mcg (9% DV)
100 grams: 294 mcg (33% DV)

15. Hard-Boiled Egg — 8% DV per serving

1 large egg: 74 mcg (8% DV)
100 grams: 149 mcg (17% DV)

16. Trout — 8% DV per serving

1 fillet: 71 mcg (8% DV)
100 grams: 100 mcg (11% DV)

17. Blue Cheese — 6% DV per serving

1 ounce: 56 mcg (6% DV)
100 grams: 198 mcg (22% DV)

18. Cream Cheese — 5% DV per serving

1 tablespoon: 45 mcg (5% DV)
100 grams: 308 mcg (34% DV)

19. Caviar — 5% DV per serving

1 tablespoon: 43 mcg (5% DV)
100 grams: 271 mcg (30% DV)

20. Feta Cheese — 4% DV per serving

1 ounce: 35 mcg (4% DV)
100 grams: 125 mcg (14% DV)

10 VEGETABLES HIGH IN PROVITAMIN A

Your body can produce vitamin A from carotenoids found in plants.

These carotenoids include beta-carotene and alpha-carotene, which are collectively known as provitamin A.

However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A (2, 3).

Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated.

1. Sweet Potato (cooked) — 204% DV per serving

1 cup: 1,836 mcg (204% DV)
100 grams: 1,043 mcg (116% DV)

2. Winter Squash (cooked) — 127% DV per serving

1 cup: 1,144 mcg (127% DV)
100 grams: 558 mcg (62% DV)

3. Kale (cooked) — 98% DV per serving

1 cup: 885 mcg (98% DV)
100 grams: 681 mcg (76% DV)

4. Collards (cooked) — 80% DV per serving

1 cup: 722 mcg (80% DV)
100 grams: 380 mcg (42% DV)

5. Turnip Greens (cooked) — 61% DV per serving

1 cup: 549 mcg (61% DV)
100 grams: 381 mcg (42% DV)

6. Carrot (cooked) — 44% DV per serving

1 medium carrot: 392 mcg (44% DV)
100 grams: 852 mcg (95% DV)

7. Sweet Red Pepper (raw) — 29% DV per serving

1 large pepper: 257 mcg (29% DV)
100 grams: 157 mcg (17% DV)

8. Swiss Chard (raw) — 16% DV per serving

1 leaf: 147 mcg (16% DV)
100 grams: 306 mcg (34% DV)

9. Spinach (raw) — 16% DV per serving

1 cup: 141 mcg (16% DV)
100 grams: 469 mcg (52% DV)

10. Romaine Lettuce (raw) — 14% DV per serving

1 large leaf: 122 mcg (14% DV)
100 grams: 436 mcg (48% DV)

10 FRUITS HIGH IN PROVITAMIN A

Provitamin A is generally more abundant in vegetables than fruits. But a few types of fruit provide good amounts, as shown below.

1. Mango — 20% DV per serving

1 medium mango: 181 mcg (20% DV)
100 grams: 54 mcg (6% DV)

2. Cantaloupe — 19% DV per serving

1 large wedge: 172 mcg (19% DV)
100 grams: 169 mcg (19% DV)

3. Pink or Red Grapefruit — 16% DV per serving

1 medium grapefruit: 143 mcg (16% DV)
100 grams: 58 mcg (6% DV)

4. Watermelon — 9% DV per serving

1 wedge: 80 mcg (9% DV)
100 grams: 28 mcg (3% DV)

5. Papaya — 8% DV per serving

1 small papaya: 74 mcg (8% DV)
100 grams: 47 mcg (5% DV)

6. Apricot — 4% DV per serving

1 medium apricot: 34 mcg (4% DV)
100 grams: 96 mcg (11% DV)

7. Tangerine — 3% DV per serving

1 medium tangerine: 30 mcg (3% DV)
100 grams: 34 mcg (4% DV)

8. Nectarine — 3% DV per serving

1 medium nectarine: 24 mcg (3% DV)
100 grams: 17 mcg (2% DV)

9. Guava — 2% DV per serving

1 medium guava: 17 mcg (2% DV)
100 grams: 31 mcg (3% DV)

10. Passion Fruit — 1% DV per serving

1 medium fruit: 12 mcg (1% DV)
100 grams: 64 mcg (7% DV)

HOW DO YOU MEET YOUR VITAMIN A REQUIREMENTS?

You can easily meet your requirements for vitamin A by regularly eating some of the foods listed in this article. Many foods also contain added vitamin A, including cereals, margarine and dairy products.

Since vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fat. Most animal-sourced foods that are rich in vitamin A are also high in fat, but the same doesn’t apply to most plant sources of provitamin A.

You can improve your absorption of provitamin A from plant sources by adding a dash of oil to your salad.

However, as mentioned above, some people have a genetic mutation that makes the conversion of provitamin A into vitamin A much less efficient (2, 3).

Because of this, vegans should take supplements or make sure to eat plenty of the fruits and vegetables listed above.

Fortunately, foods abundant in vitamin A are usually easy to come by and most are an excellent addition to a healthy diet.