Bumisuka.com – 12 Food Ingredients Rich in Vitamin A Very Suitable to be Included in the Diet Menu. If you want to support the immune system, make sure you get enough vitamin A. Naturally present in many foods, vitamin A is known for maintaining visual acuity and skin, but it is also immune-boosting.
Nutrition experts reveal foods rich in vitamin A and the best way to meet the daily requirement of vitamin A is to add some foods that contain lots of vitamins to the daily menu.
Not getting enough vitamin A either through food or supplements can cause fatigue, frequent infections, night blindness, and severe dryness of the eyes. To prevent these complaints, be sure to include the following vitamin A-rich foods to meet the body’s nutrition. Just check the article below!
1. Sweet potato
One large sweet potato baked with the skin on contains 1,730 mcg of vitamin A (192 percent DV for men, 247 percent DV for women). One serving of sweet potato also has 35.3 milligrams (mg) of vitamin C (39 percent DV), which plays an important role in healthy bones, muscles, immunity, and skin.
One cup of sliced red bell pepper contains 144 mcg of vitamin A (16 percent DV for men, 20.6 percent DV for women). One cup of red bell pepper also has 118 mg of vitamin C (131 percent DV), making it an ideal snack if you’re not feeling well. That’s because bell peppers contain adequate amounts of vitamin C it has been shown to reduce the length and severity of symptoms associated with colds.
One slice of cheddar cheese contains about 6 percent of the recommended daily value for vitamin A. The cheese can serve as a filling snack or as a topping for soups and salads. However, it is recommended to eat cheese in moderation because of its saturated fat content.
However, cheese is not for everyone because cheese contains the protein (casein) and sugar (lactose) in milk which can cause an upset stomach or an inflammatory response if they are not compatible with the body.
One egg contains about 16 percent of the recommended daily value of vitamin A. It is recommended to prepare eggs with a variety of fresh vegetables and spices. With this diet menu, various kinds of healthy phytonutrients can be directly consumed.
There are many other ways you can try with healthy menus made from eggs such as scrambled, boiled, or baked for breakfast, to salads in addition to vitamin A and high-quality bioavailable protein.
5. Fatty fish
One fillet of fish such as salmon or herring contains about 2-3 percent of the daily recommended value of vitamin A. This fish is also high in omega-3. Fatty acids, anti-inflammatory compounds that support brain and cardiovascular health and will help increase the bioavailability of vitamin A.
The vitamin A found in fish can work wonders for the skin, just as wild salmon is a great source of fat-soluble vitamins A and D. Unlike plant sources, the vitamin A in fatty fish is readily available in the form of retinol, essential for healthy hair and skin growth.
6. Beef liver
A piece of beef liver (113 grams) contains 5,700 mcg of vitamin A, which is 633 percent of the daily value (DV) for men, 814 percent of the DV for women. Beef liver also has 23 grams (g) of protein, which is 40 percent of the daily value, making it a great option if you’re looking to build muscle. Plus, at just 150 calories and 4 g of fat per serving, beef liver is a filling, healthy choice for those who are watching their weight.
One large raw carrot contains 601 mcg of vitamin A (67 percent DV for men, 86 percent DV for women). Carrots also have 256 mcg of lutein and zeaxanthin, antioxidants known to reduce the risk of chronic eye diseases such as cataracts. Additionally, a 2018 review found that lutein, in particular, is associated with improved cognitive performance.
One cup of boiled spinach contains 943 mcg of vitamin A (105 percent DV for men, 135 percent DV for women). One cup of this leafy green also provides 6.43 mg of iron (35.7 percent of the DV). Your body needs iron to make hemoglobin, the protein in red blood cells that is responsible for transporting oxygen throughout the body, and myoglobin, the protein that supplies oxygen to muscles.
One cup of sliced mango contains 89 mcg of vitamin A (10 percent DV for men, 13 percent DV for women). Mangoes are also a good source of folate with 71 mcg (18 percent DV) per serving. Folate, a B vitamin, helps produce red blood cells. This is especially important during pregnancy as it prevents several birth defects, including:
- Anencephaly, in which the baby is born with an incomplete skull and underdeveloped brain.
- Spina bifida, in which the baby’s spinal cord does not develop properly.
One cup of whole milk contains about 5 percent of the recommended daily value of vitamin A. As a serving suggestion, milk can be consumed in a glass or to add a softer texture to foods such as oatmeal or porridge.
Rich in vitamin A, apricots can be enjoyed in many ways. One apricot contains about 13 percent of the daily recommended value of vitamin A. Apricots are delicious and fairly easy to find in most markets. Eat it when it’s ripe and combine it with leafy greens, walnuts and a light vinaigrette for a unique and satisfying salad or side dish.
Another great way to get vitamin A is to add this delicious fruit to a smoothie. One cup of papaya contains about 31% of the daily recommended value of vitamin A.
The bright color of papaya is caused by beta-carotene, which is highly bioavailable in this fruit and is converted into vitamin A. This brightly colored fruit is also very easy to obtain, making it easier for you to find delicious healthy diet ingredients.
Prevent infections, night blindness, and severe eye dryness, adding foods that contain lots of vitamin A is very effective in preventing various health complaints. Adding it to your healthy diet can meet the body’s nutritional needs!