Foods Rich In Vitamin A

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Vitamin A is a fat-soluble nutrient that plays a significant role in maintaining overall health and wellbeing. Vitamin A also helps in the proper functioning of the immune system, reproduction, skin’s health, healthy vision and growth and development.

There are two types of Vitamin A, namely Preformed and Provitamin. Preformed Vitamin A comes in the form of retinol and is found in animal-based foods. Provitamin A comes in the form of cretenoids that is found in plant-based foods.

Preformed vitamin A, also known as retinol is an essential part of skincare. It benefits the skin with its anti-aging properties, increased collagen production and cell regeneration. Provitamin A, on the other hand, acts as an antioxidant for various health benefits including better immunity, improved vision, and prevention against UV damage.

The human body does not have the ability to produce this nutrient by itself, thereby making it essential to obtain it through adequate diet. Fruits, vegetables, whole grains, healthy fats, and lean proteins are all important sources of vitamin A. Explore with us the most common Vitamin A rich foods as follows:

1. Cod Liver Oil

Fish oil is a great source of Vitamin A and one of the richest sources of Omega-3 fatty acids. These elements work together to fight inflammation, protect the heart and treat depression. Cod liver oil  is also infused with Vitamin D, which boosts immunity and strengthens bone health. The oil also lowers high triglycerides, treats high blood pressure and kidney symptoms. Some of the symptoms of a failed kidney are as follows:

  • Reduced urine
  • Swelling in legs
  • Shortness in breath
  • Fatigue
  • Nausea
  • Confusion
  • Pain or pressure in chest

Recommended Serving Size: 1 tablespoon

Vitamin A Content Per Tbsp: 4080 mcg

Other Nutrients:

  • Vitamin D
  • Omega-3 fatty acids
  • Cholesterol
  • Calories

How can you include it in your diet?

You can use cod liver oil for cooking your meals. You can also consume it in the form of capsules during breakfast.


2.Carrots

Carrots are rich in beta-carotene, fiber and vitamin A. These nutrients work together to prevent constipation and promote better gut health. Carrots are also packed with retinol which helps in the formation of retina in your eyes allowing better vision in dim light.

Recommended Serving Size: 1 raw carrot

Vitamin A Content Per 1 Carrot: 459 mcg

Other Nutrients:

  • Fiber
  • Beta-carotene
  • Vitamin K
  • Potassium
  • Retinol
  • Other antioxidants

How can you include it in your diet?

Carrots can be had as a handful snack or alongside spreads like hummus. You can also consume these in the form of juice or as a side dish.


3. Sweet Potatoes

The roots of sweet potatoes contain beta-carotene that protects your body against prostate and colon cancer. Its rich fibers and low glycemic index control blood sugar levels too. Sweet potatoes are also infused with manganese, copper and pantothenic acid.

Recommended Serving Size: 1 whole baked sweet potato

Vitamin A Content Per 1 Sweet Potato: 1403 mcg

Other Nutrients:

  • Vitamin C & B6
  • Potassium
  • Fiber
  • Niacin
  • Iron
  • Calcium
  • Selenium

How can you include it in your diet?

You can roast or bake sweet potato with the skin and garnish it well for breakfast or snack.


4. Beef Liver

Animal livers are counted as one of the richest sources of Vitamin A. It is also high in protein and other nutrients including iron. These help build a strong vision and reduces the risk of diseases like Alzheimer’s.

Recommended Serving Size: 3 ounce

Vitamin A Content Per 3 Ounce: 6582 mcg

Other Nutrients:

  • Copper
  • Vitamin B2 & B12
  • Iron
  • Folate
  • Choline

How can you include it in your diet?

The pan-fried beef liver can be served as a side dish for your meals.


5. Spinach

Like many other leafy vegetables, spinach is a powerhouse of nutrients like Vitamin A. Carotenoids present in spinach can be converted into vitamin A by the body. It acts as an antioxidant to promote skin health and better the immune system’s functioning. Spinach can also lower blood pressure and improve heart health.

Recommended Serving Size: ½ cup boiled spinach

Vitamin A Content Per ½ Cup: 573 mcg

Other Nutrients:

  • Potassium
  • Vitamin K
  • Fiber
  • Iron
  • Manganese
  • Folate
  • Copper
  • Vitamin B6, C & E
  • Calcium

How can you include it in your diet?

Spinach can be had in boilded form in Italian and Indian dishes.. Alternatively, it can also be sautéed to make a whole meal.


6. Pumpkin Pie

Who knew that a treat to your taste buds could be so healthy too? Pumpkin is rich in beta-carotene and antioxidants, which help preserve vision and prevent eye diseases. Having pumpkin pie is healthier than canned pumpkin since canned options contain artificial sugar content and may not always be fresh. Pumpkin also helps renew skin cells and increases the production of collagen.

Recommended Serving Size: 1 piece

Vitamin A Content Per Piece: 488 mcg

Other Nutrients:

  • Fiber
  • Magnesium
  • Potassium
  • Vitamin C
  • Lutein
  • Zeaxanthin

How can you include it in your diet?

You can bake a pumpkin pie and consume its pieces for breakfast.

7. Tomato

Tomato has powerful antioxidants that neutralize the harmful free radicals in the blood to reverse the signs of ageing. Rich in vitamin A and lycopene, tomatoes also benefit eye health.

Recommended Serving Size: ¾ cup tomato juice

Vitamin A Content Per ¾ Cup: 42 mcg

Other Nutrients:

  • Vitamin C & E
  • Potassium
  • Magnesium
  • Satiating fiber
  • Lutein
  • Zeaxanthin

How can you include it in your diet?

Tomatoes can be had raw as salads or squeezed to form sauces. Alternatively, you can even drink tomato juice every morning.


8.Peanuts

Peanut is a popular snack that can be served as dry-roasted that offer key nutrients that are critical to health. Even though peanuts are a little high on calories, their fiber aids in weight loss. Its magnesium content also helps build bones. Peanuts have strong antioxidants that prevent colon cancer and gallstones.

Recommended Serving Size: 100 gm

Vitamin E Content Per 100 gm: 4.93 mg

Other Nutrients:

24.35 gm protein

8.4 gm fiber

634 mg potassium

14.355 mg niacin

How can you include it in your diet?

Peanuts can be incorporated in classic Asian salads or as garnish in dishes. These can also be had raw as snacks or  spread on breads in the form of peanut butter.


9.Dried Apricots

Dried apricots contain high content of sugar and calories while being immensely rich in vitamin A. Apricots contain carotenoids that prevent inflammation and benefit your overall health.

Recommended Serving Size: 10 halves

Vitamin A Content Per 10 Halves: 63 mcg

Other Nutrients:

  • Calcium
  • Potassium
  • Phosphorus
  • Vitamin C
  • Fiber
  • Other antioxidants

How can you include it in your diet?

Apricots can be had as a snack or as a part of salads and rice dishes.


10.Red Bell Peppers

Bell peppers are a source of antioxidants such as capsanthin. It also contains quercetin which exhibits anti-inflammatory and antihistamine properties. Red bell peppers are also infused with beta-carotene that is converted into vitamin A by your body.

Recommended Serving Size: ½ cup

Vitamin A Content Per ½ Cup: 117 mcg

Other Nutrients:

  • Vitamin C & B6
  • Folate
  • Quercetin
  • Lycopene
  • Beta-carotene
  • Lutein
  • Zeaxanthin
  • Potassium
  • Manganese

How can you include it in your diet?

You can scramble bell peppers with eggs into a sandwich or have it sliced alongside a dip. Alternatively, you can eat them raw as a snack too.

How Much Is Ideal?

The Recommended Dietary Allowance is a reflection of how much of each vitamin should be consumed each day. This index may vary with age, gender and body type. The following are the suggested dosage of the same:

Children: 300 mcg per day

Adolescents: 600 mcg per day

Women: 700 mcg per day

Men: 900 mcg per day

Pregnant women: 770 mcg per day

Breastfeeding women: 1300 mcg per day


Vitamin A Deficiency

Vitamin A deficiency often arises through causes like unhealthy diet, lack of iron in the body and excessive alcohol consumption. Some of the common symptoms of Vitamin A deficiency are as follows:

  • Hair loss
  • Skin Problems
  • Dry eyes
  • Night blindness
  • Infections
  • Poor wound bleeding

Severe cases of Vitamin A deficiency can also lead to vision changes, mouth ulcers, confusion and birth defects.

Vitamin A is a health-boosting vitamin that stimulates strong teeth, soft tissues and glowing skin. It also helps prevent bacterial and viral infections, night blindness and keeps your hair and nails healthy. Insufficient intake of the same can result in serious issues. However, all you need to do to keep away from the symptoms of Vitamin A deficiency is to maintain a healthy and balanced diet.

 

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