Vitamin A deficiency is prevalent nowadays and becoming more common in developing countries. The biggest reason for this can be attributed to dietary intake. Vitamin A deficiency can show some common symptoms, including eye problems, skin irritation, night blindness, poor pregnancy and breastfeeding outcomes, and respiratory and diarrhoeal infections in children. If you can relate to these common symptoms, then it is a sign to take vitamin A regularly.
Since the body cannot naturally make its own vitamins, they must be included in the diet to maintain regular and moderate consumption. Vitamin A is a fat-soluble vitamin, meaning you need a good gut and robust pancreas to absorb it adequately from your diet. Provitamins like carotene are the substances that convert into vitamin A; therefore, foods high in carotene are considered essential for maintaining a sufficient supply of vitamin A. Carotene also works as a pigment, which gives plants their green colour and vegetables their red and orange colour.
Several leafy greens and orange vegetables and fruits are considered beneficial in imparting beta-carotene to the body. This article will deduce vitamin A-rich foods that you need to add to your diet to consume this essential vitamin daily.
7 Sources Of Vitamin A You Should Add To Your Diet
1) Carrots
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You may have heard of the myth that eating carrots can make your glasses fall off. While it's largely exaggerated, carrots do help to a great extent. Carrots are high in beta-carotene, which is an excellent source of Vitamin A. In addition to this, all orange and red-coloured vegetables and fruits like pumpkin, squash, cantaloupe, mangoes, and apricots serve as good sources of beta-carotene and vitamin A.
2) Leafy Greens
Leafy Greens like spinach and kale are known for being a source of vitamin A. According to the USDA, one cup of raw spinach contains 573 mcg, and kale contains 2870 mcg of beta-carotene. These vegetables are harder to digest, so it is recommended that you mash them after cooking for easy digestion. Do not overcook these greens, as they can reduce vitamin A content.
3) Red Bell Pepper
All bell peppers are rich in vitamins A and C, but the red bell pepper, in particular, has the highest concentration of them, which is reflected in its red colour. Red bell peppers also have antioxidant properties, which reduce the risks of cardiovascular diseases.
4) Tomatoes
The beta-carotene in tomatoes helps protect the skin from harmful UV rays that can damage the skin cells and cause hyperpigmentation. Vitamin A in tomatoes is also said to improve vision and prevent the risk of night blindness.
5) Sweet Potatoes
Sweet potatoes contain a high amount of vitamin A, accounting for 156% of the daily requirement. This is 1,403 mcg of vitamin A per serving of baked sweet potato with skin.
6) Fortified foods
Fortified foods, including breakfast cereals, bread, flour, milk, dairy products, and juices, all serve as a good source of vitamin A, according to Harvard T.H. Chan School of Public Health. These foods create a good energy supplement when you don't have enough time to prepare food.
7) Fish
Fishes like Herring, Salmon, and Tuna, contain high amounts of vitamin A. Other forms of fish supplements like fish oil can also be used to cure vitamin A deficiency. As per the fact sheet published by NIH, 3 ounces of pickled herring contain 219 mcg, 3 ounces of cooked salmon contain 59 mcg and 3 ounces of canned and drained tuna contain 20 mcg of vitamin A.
The addition of vitamin A to the diet is essential for leading a happy and healthy life. If you want to boost your eye and skin health and give your body an antioxidant boost, don't forget to add these supplements to your diet.