What is Vitamin A?
Vitamin A is a fat-soluble vitamin necessary for good vision, body development, immunological functions, and reproductive health.
Hair loss, skin issues, dry eyes, night blindness, and increased susceptibility to infections are all indications of Vitamin A deficiency. To avoid these deficiencies, proper and balanced consumption of Vitamin A foods is necessary.
Here is a list of the top 10 Vitamin A foods
1)Sweet Potato
One full sweet potato, cooked in its skin, contains 1,403 mcg vitamin A, or 156 % daily value. Beta carotene is the type of Vitamin A found in this root vegetable. According to some research, beta carotene may also help protect against malignancies such as prostate cancer, though the findings are equivocal. They’re also less in calories and high in vitamins B6, C, and potassium. Fiber-rich food sweet potatoes have a low glycemic index, which helps keep blood sugar levels in check. Serve a roasted sweet potato in the skin with a salad and a protein source like salmon or tofu for a more nutritious dinner.
2)Carrots
Beta carotene is abundant in carrots, which your body converts to Vitamin A. This Vitamin is vital for growth, development, and immunological function, and healthy vision. A big carrot has around 29 calories in it. When paired with hummus or guacamole, this makes for a light and healthy snack, something you can include in your diet with ease. Carrots are very high in dietary fiber, which can aid with constipation prevention and digestive health.
Also Read, 8 Best Sources of Vitamin D
3)Cod Liver Oil
vitamin A is abundant in fish livers, with 1 tablespoon of cod liver oil yielding 4,080 mcg. Cod liver oil is highly nutritious, offering 90 % of your daily Vitamin A requirements and 113 % of your daily vitamin D requirements with only one teaspoon. It’s a fish oil supplement of some sort. It is abundant in omega-3 fatty acids, which have been linked to various health advantages, including reduced inflammation and decreased blood pressure, much like traditional fish oil. Cod liver oil is the top go-to option for Vitamin a foods!
4)Beef Liver
The liver is inexpensive and nutrient-dense. It contains protein and micronutrients such as vitamin B12, vitamin A, riboflavin, copper, and iron. While it has a strong flavor that some people may find unpleasant, it may be a nutrient-dense supplement to your diet. Beef liver is high in niacin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, and selenium. It is also a good source of niacin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, and selenium. Anemia, persistent diarrhea, and night blindness are all symptoms of Vitamin A insufficiency. However, a single serving of beef liver, which contains more than 700 %t of the daily necessary vitamin consumption, can be a rich source of nutrition.
Vitamin A is found in abundance in animal livers. This is because animals, like humans, store vitamin A in their livers. The beef liver also supplies a good dose of the difficult-to-come-by vitamin choline. And pan-fried beef liver contains 6,582 micrograms (mcg) of vitamin A in a 3-ounce (oz) portion. It is also abundant in lamb liver and liver sausage and is among the most popular Vitamin A foods.
5)Salmon
Mercury levels and other pollutants in the fish supply are causing alarm among many individuals. On the other hand, Salmon is a nutrient-dense fish that may be purchased with very few contaminants, especially if bought wild. Salmon is worth including in your diet because of its heart-healthy omega-3s, high-quality protein, and high vitamin content. Salmon is also high in vitamin A and a variety of B vitamins. It’s one of the few natural sources of vitamin D, with wild salmon being exceptionally high in Vitamin.
6)Broccoli
Broccoli is a good source of vitamin A, at 60 micrograms per half-cup. This green vegetable may be eaten raw or cooked. Still, according to current studies, mild steaming delivers the highest health advantages. Broccoli is an ideal source of fiber, vitamins, and minerals. Although the nutrient makeup of broccoli may vary depending on how it is cooked, broccoli is a nutritious addition to any diet, cooked or raw. Broccoli, whether raw or cooked, is a good source of vitamin A.
7)Spinach
Spinach is a nutrient-filled food that is rich in Vitamin A. It has a lot of nutrients in a small number of calories. Spinach and other dark, leafy greens are suitable for your skin, hair, and bones. Protein, iron, vitamins, and minerals are also found in them. Consuming spinach may provide health advantages such as increased blood glucose management in diabetics, reducing cancer risk, enhancing bone health, and providing minerals and vitamins to give various benefits.
Throughout history, many civilizations have employed spinach, most notably in Mediterranean, Middle Eastern, and Southeast Asian cuisines. It is inexpensive and simple to make, so it can be readily introduced into any diet.
Spinach is high in vitamin A, which helps to hydrate the skin and hair by regulating oil production in the skin pores and hair follicles. Acne is caused by a buildup of oil/sebum on our skin pores, and Vitamin A helps keep it under control. It’s also required for the development of all body tissues, including the skin and hair.
8)Cantaloupe
Cantaloupe is a pleasant, healthy, and simple summer treat popular with both children and adults, and its high-water content helps avoid dehydration. Vitamins, minerals, and antioxidants are all present in this type of fruit. Animal studies have shown that eating a lot of the antioxidant beta carotene, a kind of vitamin A, can assist people in avoiding having asthma later in life. Carrots and other bright vegetables contain beta carotene, a red-orange pigment found in plants and fruits.
It is responsible for the vibrant hues of plants and fruits. For males and females aged 14 and above, experts recommend a daily beta carotene consumption of 15,000 micrograms.
9)Mangoes
Mangoes are delicious, juicy fruits with a variety of medical advantages. They are well-liked throughout the world and belongs to the drupe family of fruits. A fleshy outer part usually surrounds a shell or pit. This family also includes olives, dates, and coconuts. Colour, shape, flavor, and seed size all vary. According to the Skin Cancer Foundation, eating a diet high in beta-carotene can help prevent skin cancer.
Beta-carotene (a preformed version of Vitamin A) is found in orange fruits and vegetables, such as mangoes. They also claim that it can enhance the performance of our body’s immunity system.
Also Read, 10 Vitamin C rich Fruits and Vegetables to add to your diet
10)Pumpkin
Pumpkin can give a splash of color to your meal while also providing a plethora of vitamins. It’s also fat-free, cholesterol-free, and sodium-free. This colossal fruit has both substantial fruit and delectable seeds that you may eat. Despite their earthy, somewhat sweet flavor, pumpkins are frequently blended with spices like nutmeg and cinnamon to enhance pastries and seasonal beverages.
It’s another vitamin A-rich delight, with each piece having 488 micrograms. This is cause pumpkin, like other orange vegetables, is high in beta carotene. While beta-carotene protects cells from free radicals, it is converted into vitamin A by the body. The body then utilizes vitamin A to produce a protein required for optimal eye function. Other elements of the eye, such as the cornea, which focuses light so you can see well, are also supported by vitamin A. Vitamin A is also necessary for the skin, bones, lungs, and kidneys.
Vitamin A and beta-carotene are best acquired from foods like pumpkin rather than medicinal tablets.
