20 Foods Rich in Vitamin A: Benefits & Sources | Docindia.org

Vitamin A is an essential nutrient for our body to perform many functions. It is a fat-soluble vitamin which helps in maintaining vision, body growth, immune function, and reproductive health. It is important to get enough vitamin A from your diet to prevent its deficiency and symptoms of some problems, such as dry eyes, hair loss, skin problems, and night blindness. Our bodies cannot produce vitamin A on their own. It comes from the diet we take. Animal products are considered a good source of vitamin A, but there are also some plant products, such as fruits and vegetables, that are rich in vitamin A. Here in this blog, we are going to provide you a list of foods that are rich in vitamin A.

Plant products rich in vitamin A

There are many plant products that are rich in vitamin A, such as sweet potatoes, spinach and many more. Vitamin A is important for the reproduction, growth and development of our body. It supports our vision, immune system, and major organs.

Here is a list of plant products rich in vitamin A.

Carrots

Carrots are a good source of vitamin A. It also contains some amount of vitamin K and vitamin B6, which is good for our health. Cats are also very low in calories. Including curries in your diet can help boost your overall health. They are also rich in dietary fibre, which helps prevent gut issues such as constipation and promotes good gut health.

Sweet Potatoes

Either boiled or medium-cooked sweet potato provides a high amount of vitamin A and some amounts of vitamin C, vitamin B6, fibre, and potassium. They are also low in calories if they're eaten without the skin. It also has beta-carotene and other properties which are beneficial for protecting against some cancers.

Black-eyed peas

Boiled black-eyed peas are a good source of vitamin A and iron. They are also rich in fibre. Many types of beans, including black-eyed peas, promote heart health and lower the risk of heart diseases and type 2 diabetes.

Spinach

Leafy green vegetables are always considered good for health. Cooked spinach is very low in calories, and it includes vitamin A in abundant quantity with other nutrients such as iron, vitamin C, magnesium and fibre. Eating spinach is beneficial for lowering blood pressure and improving heart health.

Broccoli

Broccoli provides a good amount of vitamin A as well as vitamin C and fibre and some amount of help in maintaining our body health. It has antioxidant and anti-inflammatory properties, and it enhances immune function. It also reduces the risk of cancer in a person because of the presence of sulforaphane. It can be eaten boiled, roasted or with pasta or an omelette.

Tomatoes

Tomatoes are good sources of vitamins A, C and K. They can be eaten directly or with some salt, as they are low in calories, so no worries for body weight. Tomatoes contain lutein and zeaxanthin, which are beneficial for eye health. One plus of tomato juice will satisfy 20% of the daily value of vitamin A. You can also have it with salads or make a soup of it.

Red bell pepper

Bell peppers, such as red bell peppers, are good sources of vitamins A, C, B6, and folate. They are also good sources of antioxidants and contain anti-inflammatory properties. Only one large sweet red pepper can fulfil your daily vitamin A intake needs. It can be eaten raw as a snack or in eggs.

Pumpkin

Pumpkin, also called an orange fruit, is a good source of vitamin A. It is low in calories and high in fibre and also contains magnesium and potassium, which are good for health. Mostly, it is eaten as a pumpkin pie.

Apricots

Apricots are rich in vitamin A, vitamin C and vitamin E. Eating apricots is good for your overall body. They are mostly eaten dry to get a good amount of vitamin A. Dried apricots also provide calcium, phosphorus, potassium, and vitamin A. It can be eaten like a snack or in a salad.

Mangoes

Mangoes are available in raw and ripe form in summer. Raw mango has a higher amount of vitamin A compared to the ripe ones. Mangoes are also a good source of vitamin C, fibre and sugar. They are also rich in antioxidants and promote better gut health. It is always eaten with a limit; otherwise, it can be harmful for the body. Mangoes can be eaten directly by removing their peel, or you can try different recipes, such as sprinkled with chilli powder and salt, as a smoothie or a popsicle.

Grapefruit.

Grapefruit is a good source of vitamin A. It can be eaten directly or by making its juice.

Cantaloupe

Cantaloupe is a good source of vitamin A. It is more beneficial if it is taken in the morning because it contains a high amount of water, which is good for hydration throughout the day. You can have it with a smoothie or as a juice, or you can eat it raw.

Animal products rich in vitamin A

Liver

Livers of beef, lamb, and chicken have the highest vitamin A levels. A serving of liver carries vitamin A in an excess amount which is above the recommended daily intake. It is also responsible for the risk of vitamin toxicity in our bodies. It can be eaten fried with onions and other veggies.

Liver Sausage

Eating one liver sausage of lamb is enough for your daily intake of vitamin A, as it is highly nutritious and contains a good amount of vitamin A.

Cod Liver Oil

Fish livers are a good source of vitamin A. Some fish also include omega-3 fatty acids, which have anti-inflammatory properties. Cod liver oil also contains vitamin D, which helps boost immunity and maintain bone health.

Eggs

Adding eggs into your diet can help you get vitamin A and a good quantity of protein and vitamin B in some amount. It also contains some amount of cholesterol, so it is important to take it in a limit.

Goat cheese

Sprinkling some good cheese on your salad and on your food can help you fully feel your intake of vitamin A. You can make sandwiches and other dishes by including goat cheese.

Milk

Fortified milk, which is non-fat milk, contains vitamins A and D in a good quantity. It is good for bones and eyesight. It also has a certain amount of calcium in it. Drinking a cup of fortified skim milk can get you a good amount of vitamin A. You can also add some cereal or make a milk pudding or smoothie.

Salmon

Salmon fish contains around 8% of the daily recommendation for vitamin A. Adding salmon fish and other fatty fish such as tuna to your diet can help fill your vitamin A needs. You can have it grilled, baked, or cooked with vegetables.

Butter

Butter is an easily available source for vitamin A. You can have butter or salted butter anytime, mostly in the morning with bread or eggs to fulfil your daily needs.

Benefits of vitamin A in health

Vitamin A contains many nutrients which help our body to perform important functions by promoting overall body health. Some of the benefits are given below:

- Vitamin A helps support eye health and reduce the risk of night blindness, age-related muscular degeneration and other issues. It provides protection from dry eyes and maintains moisture in the eyes.

- Vitamin A is important to tooth and enamel development. It keeps our gums and teeth healthy and prevents gum diseases.

- It supports the functioning of vital organs of our body, such as the liver, lungs, kidneys and heart.

- It plays an important role in strengthening the immune system and providing protection from illnesses and infections.

- Vitamin A is beneficial in preventing acne and hyperpigmentation. It also makes skin look young and healthy by preventing wrinkles.

- Vitamin A is crucial for the development of sperm and eggs and promotes good reproductive health.

- Vitamin A is an important nutrient for pregnant women because it aids in the development of foetal tissue and supports placental health.

- It protects the body against free radical damage and prevents severe conditions such as cancer, diabetes and heart disease.