Vitamin A is a fat-soluble vitamin (have the ability to travel through fat and be stored inside body fat or organs) that has immune-enhancing, antioxidant properties.
Vitamin A plays an imperative role in maintaining healthy eyes and vision, neurological function, healthy skin and hormonal/reproductive health. It also supports the lungs, liver, kidneys and digestive organs and their functions. A deficiency of this vitamin can cause night blindness, sinus, respiratory, lung or ear infections. It can also cause various skin problems, dandruff, more chances of having fertility problems or disturbances in fetal growth and poor development in children.
So, we need to maintain the proper amount of vitamin A in our body. Today, we have listed certain foods which are rich in this vitamin.
Mustard greens or ‘sarsoo ka saag’ contains the maximum nutrition compared to any other green leafy vegetables. In any form either raw or cooked, it has excellent flavor and nutrition. This gives 118% of the daily need of this Vitamin. They are also the richest source of manganese, calcium, carotenes, folate, fiber, protein, Vitamin C, Vitamin E, vitamin K, and many other antioxidants.
Dried basil is rich in Vitamin A, which helps to prevent your body against lung and oral cavity cancers. A 100-gram dried basil is capable of giving you 15% of the daily need of this Vitamin.
Carrots and Sweet Potato
The vitamin A in carrot comes in the form of beta-carotene. Eating carrots every day can improve your vision as it has good amount of this vitamin. Similarly, sweet potato is the best source of vitamin A. A cup of cooked, frozen sweet potato provides 578% of the daily value of vitamin A. So including them in your diet can significantly increase your required amount in body.
Lettuce is a nutrient rich, leafy vegetable which is full of high amounts of this vitamin. 1 cup of iceberg lettuce provides 361 IU of this vitamin. The other types of lettuce high in vitamin A are red leaf, chicory, green leaf and butter head. Almost all the varieties of lettuce can help you meet more than half the recommended value of this vitamin. You can easily add them up in your diet.
Whole milk is a wonderful source of this vitamin. A cup of whole milk can provide you with both vitamin D and A. One cup serving provides 395 IU of vitamin A which is enough to meet your daily requirement. It also contains protein, calcium and magnesium which is obviously good for body. So this is good and tasty option to meet your need.
Red Bell Peppers
Red Bell pepper is another excellent source of this vitamin. 1 cup of red bell peppers can contribute 100% of the daily-recommended value. Other than Red bell pepper, green bell peppers provide 12 % and yellow bell peppers can provide 7% of the daily value of this vitamin. Bell peppers are also rich in vitamin C and calcium. So, a few slices of bell pepper can enhance food’s nutritional value and taste.
Cantaloupe is a wonderful low calorie vegetarian source of this vitamin. 100 grams of cantaloupe can meet 68% of the daily value of this vitamin. A medium cantaloupe contains 23 calories and just 0.1 grams of fat. You can add this succulent fruit in your diet as it will also make a great post-workout recovery snack.
Some other sources of vitamin A are tomatoes, peas, peaches, mango, papaya, cod liver oil and paprika. Therefore these are some simple and taste enhancing Vitamin A rich foods which can be added in your diet. A daily intake of these of these foods can improve your health.