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Foods Rich in vitamin A:8 best sources

Vitamin A


Vitamin A is a fat-soluble vitamin that is stored in the liver.There are two major types of vitamin A found in the diet: retinol from animal fats and carotenes from plants. Animal liver contains the highest amount of retinol. Red and orange vegetables and fruit are generally rich in carotenes. Retinol is the active form of vitamin A. Carotenes must be converted to retinol to provide vitamin A to the body.
Vitamin A is a powerful antioxidant. As it moves through your body it scavenges damaging free radicals and fights inflammation.

Vitamin A benefits are wide reaching and have an influential role in brain function, skin, heart, kidneys, lungs, vision, and immune system health. It’s wide reaching influences on your overall health have earned it the reputation of being an anti-aging vitamin.

A deficiency of vitamin A can lead to blindness and increased viral infection. However, deficiency is only considered a problem in developing countries, where it is a leading cause of blindness in children.

Overconsumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss.

How much vitamin A needed.


 The best way to get the daily requirement of essential vitamins is to eat a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

The Food and Nutrition Board of the Institute of Medicine -- Dietary Reference Intakes (DRIs) Recommended Intakes for Individuals of Vitamin A:

Infants (average intake)

✓0 to 6 months: 400 micrograms per day (mcg/day)
✓7 to 12 months: 500 mcg/day

The Recommended Dietary Allowance (RDA) for vitamins is how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person.

Children (RDA)

✓1 to 3 years: 300 mcg/day
✓4 to 8 years: 400 mcg/day
✓9 to 13 years: 600 mcg/day

Adolescents and Adults (RDA)

✓ age 14 and older: 900 mcg/day
✓Females age 14 and older: 700 mcg/day (770 during pregnancy and 1,300 mcg during lactation)

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and your health, are also important. Ask your health care provider what dose is best for you.

Benefits Of Vitamin A Rich Foods:


✓Fights with Infections
✓Healthy Eyesight
✓Prevent Ocular Diseases
✓Healthy Bones
✓Strong Teeth
✓Regeneration
✓Prevent Urinary Stones
✓Boost Immune System
✓Cancer prevention
✓Healthy Skin
✓Reduce Acne and Wrinkles
✓Reduce Stretch Marks
✓Healthy Scalp
✓Reduces Dandruff

Top Vitamin A Rich Foods 


1.Green leafy vegetables
Green leafy vegetables like spinach, kale, broccoli are excellent sources of vitamin A. They are best ways to consume them by adding them in making various healthy snacks, curries and stews. To could also make wonderful power drink with these vegetables and drink in the morning to energise your body and stay healthy.

Make sure to add more spinach to your diet each day so that you’ll enjoy a wonderful boost to many aspects in your health. Spinach also provides your body with Vitamin C, Vitamin K, manganese, iron, and calcium. One cup of spinach provides 2464 IU of vitamin A and 8 calories.
1 cup raw: 2,813 international units (56 percent DV)

2.Papaya
This tropical, humble, less expensive fruit is rich in several vitamins, minerals, enzymes and anti-oxidants. Papaya fruit can be eaten just like that or makes a great ingredient in fruit salads and smoothies. One small serving of papaya provides with 1444 IU of vitamin A and 59 calories.

3.carrot.
Carrots are well known for being high in vitamin A. In fact, one single medium-sized carrot has 509 micrograms of vitamin A4. Carrots also contain potassium, with traces of vitamin K and calcium. Raw carrots go well with a little veggie dip or hummus, but they're also good on salads. Cooked carrots are tasty too.
 1 medium raw carrot: 10,190 international units (204 percent DV)

4.Mango
One mango has 181 micrograms of vitamin A and more than a day's worth of vitamin C and a healthy dose of vitamin K. Mangos are also a great fruit for smoothie ingredients.

5.Apricots
Apricots are high in vitamin A and potassium, but low in calories. One cup of apricot slices has 158 micrograms vitamin A, 79 calories and over 3 grams of fiber.7 An apricot makes a good snack all by itself or with a handful of nuts.

 6.Butternut Squash
The butternut squash is yellow-orange in color and is a rich source of beta- carotene. This gets converted into Vitamin A in your body. This dark orange squash tastes delicious and has nutty and sweet flavor. One cup butternut squash will give you 400% of the daily needed Vitamin A. It also contains Vitamin C, potassium, and fiber that is good for health.
 1 cup, cooked cubes: 22,869 international units (457 percent DV)

7.Whole Milk
Whole milk is even tastier than skimmed milk, as it is rich and creamy. Whole milk has more nutritional value than skimmed milk. One cup of whole milk contains a good amount of calcium, protein, Vitamins D, A, and magnesium. It also contains fat that can be consumed in moderate quantity.

8.Tomatoes
Some botanical studies have proven that tomatoes are fruits. Add them to your daily diet, as they contain low calories and many essential vitamins and minerals. One tomato can give 20% of the Vitamin A needed for a day. They are also a rich source of vitamin C and lycopene.

Source of knowledge

*https://www.vahrehvah.com/indianfood/top-10-vitamin-a-rich-foods-for-healthy-eyes
*https://www.gbhealthwatch.com/Nutrient-VitaminA-TopFoods.php
*https://med.libretexts.org/Courses/Dominican_University/DU_Bio_1550%3A_Nutrition_(LoPresto)/7%3A_Vitamins/7.2%3A_Fat_Soluble_Vitamins/Vitamin_A
*https://www.verywellfit.com/top-foods-containing-vitamin-a-2505911
*https://www.stylecraze.com/articles/vitamin-a-rich-foods/
*https://stylesatlife.com/articles/vitamin-a-rich-foods/

Image source: istockphoto

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