According To- Top 10 Foods Rich In Vitamin A ! , The top 10 foods that contain vitamin A are easily available for consumption, especially when it comes to eye health and vision.
Foods rich in Vitamin A are readily available for consumption. Here is the list of the top 10 foods rich in Vitamin A.
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Vitamin A: what is it?
Now, Vitamin A is a micronutrient which means you need it in small amounts for your body to carry out various important functions. Including Vitamin A rich foods in your diet is the best way to obtain this important nutrient.
Vitamin A: What are its benefits?
Several important functions of the body are assisted by vitamin A. Foods rich in vitamin A can help you get enough amounts of the nutrient and benefit your health in the following ways:
Maintaining healthy teeth, skin, skeletal tissue, and mucous membranes.
In our eyes, it produces pigments called retinol, which is why it is also called retinal pigment.
In low light conditions, it promotes good vision.
Women who are breastfeeding and reproducing need it as well.
Cells can be protected from free radical damage by vitamin A, which is a powerful antioxidant.
What are the Best Vitamin A-Rich Foods?
Here is a list of Vitamin A foods to help you choose the most beneficial foods to consume every day:
When you think of better vision, the first thing that comes to your mind is carrots. This is because carrots are one of the best sources of Vitamin A. One medium size carrot can give you double the amount of Vitamin A that is recommended for daily consumption. Carrots are a part of different cuisines, especially Asian. While cooked carrots are great, it is best to consume carrots in their raw form. Add a few slices to a salad or have a glass of juiced carrot juice to get your daily dose of vitamin A. Carrots also contain Vitamin C, B, and K; they also nourish our body with minerals such as fibre and magnesium.
Lettuce with icebergs
When it comes to healthy eating and a good diet, leafy green vegetables like dark greens are important sources of vitamin A. However, lighter greens such as iceberg lettuce are also good sources. Adding lettuce to salads or sandwiches can give you a good boost of vitamin A. The best part about lettuce is that one cup contains less than 10 calories and is loaded with other vitamins and minerals too. You can get 7% of the daily recommended value of vitamin A from a single cup of iceberg lettuce. However, other green leafy vegetables are also reliable sources of vitamin A. Some of the most popular choices are spinach, mustard greens, fenugreek, kale, and collard greens. The more raw greens you can consume, the better for your body.
Potatoes with a sweet taste
Sweet potatoes, a good source of vitamin A, were popularized by early American settlers. They are also known for their delicious taste and their rich nutrient content. One medium sized sweet potato can load the body with about 438% of the daily recommended value of vitamin A. They are also low in calories with one medium sized sweet potato containing just 103 calories. You can steam them and enjoy them with a few spices. They can be baked into wedges and wafers and are a healthier alternative to regular potatoes. They can make great, scrumptious soups.
Liver oil from fish or cod
A plate of grilled fish can provide you with Vitamin A, several other nutrients, and omega-3 fatty acids. Studies have revealed that adding a small amount of fish to your diet can improve your health to a large extent.
Peppers in red
Another type of the foods rich in vitamin A include red pepper. Just one tablespoon of chopped red peppers will provide you with about 42% of the daily recommended value of Vitamin A. Red pepper is also full of carotenoids. Carotenoids are powerful antioxidants that promote good health. You can toss it into a salad or just add a small amount of stir fried red pepper to regular food to enhance the taste.
The tomato
This rich source of vitamin A and antioxidants is easily available and has been used in cuisines across the world. It is one of the most easily digested foods and contains an enzyme called Lycopene which is known to reduce the growth of cancer. Another mineral called chromium that is abundant in tomatoes can help keep your sugar levels in control.
Also Read-Top 10 Foods Rich In Vitamin A !
The milk
A glass of milk every day is a great way to improve your health. It’s rich in calcium and several vitamins, and is one of the best sources of vitamin A. If you’re concerned about calories, you can either switch to skimmed milk or drink whole milk in moderation.
Herbs and parsley
In addition to improving the taste of your food, you will get Vitamin A from these herbs. You can add them to grilled meat, salads, and even a simple toast. Thyme, coriander, and basil can also be included in small amounts in your diet in small amounts. If fresh herbs are not available, you can even use dried herbs. You will receive 15% of your daily Vitamin A value from 100 grams of dried herbs.
The liver
Although many people dislike mutton or chicken liver, they are extremely nutrient-dense. Even a small amount of liver in your diet can make your health better by leaps and bounds. Turkey liver is an excellent source of Vitamin A. In just 100 grams of turkey liver, you can get 1507% of your daily vitamin A needs.
The spice paprika
There are also foods that are high in vitamin A, including paprika. It is commonly used in Indian, Spanish and South American cuisines as a condiment. No matter what kind of food you eat, this fiery spice can greatly benefit your health. One tablespoon of paprika has 69% of the daily recommended vitamin A value, as well as calcium, potassium and Vitamin C.
What You Need to Know About Vitamin A
You must keep the following things in mind when consuming vitamin A-containing foods:
It is well known that vitamin A is a fat-soluble vitamin, so eating these foods without sufficient fats can make it redundant. Adding fats to your food, such as olive oil or coconut oil, will enhance vitamin A absorption.
The body makes better use of Vitamin A when it’s paired with Vitamin D. It also helps prevent toxicity from Vitamin A. Choose foods like cod liver or fish that are both high in vitamin A and vitamin D. In addition to that, you need to get at least 20 minutes of midday sun exposure every day. If that’s not possible, taking vitamin D supplements will help your body absorb vitamin A more effectively.
There are several symptoms of Vitamin A deficiency including mood disorders, poor immunity, infertility, hormone imbalance, thyroid disorders, and skin problems like acne and eczema.
In addition to vitamin A toxicity, if you do not consume the recommended amount, you could also suffer from Vitamin A toxicity. This is mostly seen in people who take vitamin A supplements. In order to avoid fortified products and unnecessary multivitamins, consult a doctor before taking any supplements.
The recommended daily dose of vitamin A for adults is 900 micrograms for men and 700 micrograms for women. You need to consult your doctor to ensure that you get the right amount depending on your health conditions, as well as your body condition, such as pregnancy or lactation. It also changes depending on your age.
In conclusion
These were our two cents on foods rich in vitamin A. If you want to increase the amount of vitamin A in your diet, you should include the above listed foods. Consult a certified nutritionist, however, for a better understanding of the suitability of the same and how to incorporate the best source of vitamin A into your diet. In order to provide you with a customized plan, a professional can understand your needs better.Top 10 Foods Rich In Vitamin A !