Vitamin A is an oil-soluble vitamin that plays an essential role in the maintenance of vision, body growth, immune function and reproductive health. Getting adequate amounts of vitamin A from your diet will prevent deficiency symptoms, including hair loss, skin problems, dry eyes, night blindness, and an increased chance of infection. Its deficiency is the leading cause of blindness in developing countries.
Vitamins provide essential nutrients for the body and maintain health. Among them, it is one of the most beneficial vitamins for you to have a healthy skin. It affects the formation of skin cells. It regulates skin cell growth factors, promotes epidermal differentiation, inhibits androgen formation as well as inhibits sebaceous gland activity.
Lack of vitamin A your skin becomes flaky and leads to obstruction of mucus secretion. The best way to get them is to eat foods that are high in vitamins.
According to the Food and Nutrition Board of the American Institute of Medicine, the Dietary Reference Intakes (DRIs) values for vitamin A are as follows:
Neonates (adequate dose, adequate intake – AI):
- 0-6 months old: 400 mcg/day
- 7-12 months old: 500 mcg/day.
Recommended intake (RDA) for children:
- 1-3 years old: 300 mcg/day
- 4 – 8 years old: 400 mcg/day
- 9-13 years old: 600 mcg/day.
Recommended intake (RDA) for:
- Men 14 years and older: 900 mcg/day
- Females 14 years and older: 700 mcg/day
- Pregnancy at 14-18 years old: 750 mcg/day
- Pregnant women 19 years and older: 770 mcg/day
- Breastfeeding women 14-18 years old: 1,200 mcg/day
- Lactating women 19 years and older: 1,300 mcg/day.
12 Vitamin A-Rich Foods Everyone Should Know
1. Beef Liver
Animal liver is one of the richest sources of vitamin A, including Beef Liver. This is because, like humans, animals store them in the liver. An 85-gram serving of sautéed beef liver contains 6,582 micrograms (mcg) of vitamin A.
Besides, Liver is an organ meat that is high in protein and other nutrients, including copper, vitamins B2, B12, iron, folate and good choline. So Beef Liver is a rich source of this vitamin.
The vitamin A in Carrots comes in the form of beta-carotene, a healthy antioxidant. Eating a lot of carrots every day can improve your eyesight quickly. Carrots also contain large amounts of vitamins B, C, K, fiber and magnesium.
Consuming 100g of carrots, you will absorb about 835mcg, which helps to brighten your eyes as well as prevent eye diseases such as night blindness, vision loss, cataracts and many other benefits.
You should eat cooked or boiled medium well Carrots to get its full benefits. Additionally, you can also mix a few small carrots with mixed dishes made from Chicken, Beans, Oil, Sesame, Lemon, Garlic and Cream sauce and Butter for a healthy snack in the afternoon.
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Tomatoes are low in calories and high in minerals and are also a good source of vitamin A. One medium tomato will provide about 20% of the vitamin requirement for the day. Tomatoes are also a great source of vitamin C and lycopene for your body.
4. Sweet Potatoes
A single baked sweet potato provides 1,403 mcg of vitamin A. It is found in this vegetable in the form of beta carotene, and some studies have shown that it in this form can protect against Prostate cancer and Colon cancer.
In addition, Sweet Potatoes are also low in calories and fat-free. They are a good source of vitamins B-6, C and potassium. Sweet Potatoes are high in fiber and with a low glycemic index, they can help you control your blood sugar.
In addition to being rich in vitamin A, Sweet Potatoes also contain a lot of vitamin E, which regenerates and provides collagen for the skin. Therefore, Sweet Potato is a food that women often choose.
Pumpkin is a different dish rich in vitamin A, with a piece that contains 488 mcg with 249% DV equivalent. This is because like other orange vegetables, pumpkin is rich in beta carotene.
Pumpkin is also a good source of antioxidants, such as vitamin C, lutein and zeaxanthin. Research shows that high intake of these substances can protect vision and prevent common eye diseases.
Like other green leafy vegetables, spinach contains a lot of nutrients. Each half cup of boiled spinach provides 573 mcg of vitamin A or 229% of the DV.
This serving also provides 17% of the DV for iron and 20% of the DV for magnesium. Magnesium plays a role in more than 300 processes in the human body.
Several studies indicate that spinach can lower blood pressure and improve heart health.
7. Cod Liver Oil
Cod Liver Oil is a nutrient-rich concentrated oil extracted from the livers of several varieties of cod.
Cod Liver Oil is a great source of vitamins D, A and omega-3 fatty acids, it has been used for centuries to strengthen the immune system and prevent rickets. Osteoporosis is common in children due to vitamin D deficiency.
As a dietary supplement, Cod Liver Oil offers a number of benefits. It contains omega-3 fatty acids for heart and D vitamins beneficial enhances immunity. It is also an excellent source of vitamin A with 4,080 micrograms per tablespoon.
8. Gac Fruit
If mothers do not know which foods vitamin A is in Gac fruit will help you answer this question. With vitamin A content 70 times higher than tomatoes and is rated as the food with the highest vitamin A content.
Gac oil contains quite a lot of Beta carotene content. It is a precursor of Vitamin A. In 100g Gac fruit contains 15 mg of carotene and 16 mg of lycopene. When Gac is ripe, the carotene content will decrease or vice versa.
This substance when entering the body will convert into vitamin A, a type of vitamin that is great for the Eyes. If you often stay up late or work for a long time in front of the computer, eyestrain, eye pain … should supplement Gac oil regularly to have a better vision. Gac fruit also contains plant Lycopene, which contributes to anti-aging, prevention of tanning, acne, dry skin, hair loss, papules…
You can absorb this amount of minerals by using Gac oil products or Gac sticky rice. Regular use will help you maintain a stable health and prevent the risk of diseases.
9. Chicken Eggs
Lutein and zeaxanthin found in Eggs are antioxidants with great benefits for eye health. Consuming adequate amounts of this nutrient can significantly reduce the risk of cataracts and macular degeneration. Along with that, Eggs also contain a lot of vitamin A, which is good for eye health.
In a qualified Egg containing a large amount of vitamin A, especially in the Yolk, statistics show that every 100g of Chicken Eggs contains up to 700 mcg of A vitamin
You should use Egg dishes regularly to maintain a stable health and avoid the risk of eye diseases. There are many ways to cook Eggs such as fried, boiled, which will help you change frequently in meals.
10. Bell Peppers
Bell Peppers are a favorite food in European countries. Bell Peppers contain a lot of vitamin A, are low in calories and rich in antioxidants such as vitamin B6, vitamin C, folate, etc. Substances such as quercetin, capsanthin in Bell Peppers have excellent anti-inflammatory and anti-histamine properties that help protect health.
In 100g of chopped red Bell Peppers can provide 147mcg this type of vitamin, which meets about 30% of the recommended daily vitamin A requirement of children. So, please add a few slices of Bell Pepper to your children’s dishes to increase the nutritional value.
Broccoli is a healthy source of vitamin A with one-half cup providing 60 mcg. One serving of Broccoli contains only 27 calories and is also an excellent source of vitamins C and K.
The two antioxidants zeaxanthin and lutein are found in very high amounts in Broccoli, helping to keep eyes healthy. In addition, it is also rich in vitamin A – a structural component of the retina of the eye.
Regular consumption of Broccoli will help improve vision, reduce the risk of eye-related problems such as cataracts, dry eyes and macular degeneration.
Vitamin K is essential for bone metabolism and blood clotting, while vitamin C boosts immune function and has antioxidant and anti-inflammatory properties. Eating cruciferous vegetables, such as Broccoli, may also reduce the risk of developing certain cancers due to the presence of a substance called sulforaphane.
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The amount of beta carotene in Papaya is more than in other vegetables. This is a type of micronutrient that acts as a strong antioxidant, helping to fight some cancers, prevent dry eyes, dry skin and has a laxative effect. In 100g of ripe Papaya contains 2,100 mcg of beta carotene.
In addition, Papaya contains many vitamins. Papaya can provide the body with essential vitamins such as vitamin C, A, in 100g Papaya contains 74-80 mg of vitamin C.
With a large amount of vitamins C and A in Papaya can help the immune system in your body work better. If you eat Papaya daily, you can reduce the risk of diseases of the immune system such as colds, flu, ear infections.
The abundant lycopene content in Papaya can help your body fight aging conditions. The antioxidants in Papaya can fight the harmful effects of free radicals, helping you to have a healthy body as well as a healthy skin.
Many foods, both plant and animal sources, contain amounts of vitamin A. The best way to ensure adequate nutritional content is to eat a varied and balanced diet of fruits, vegetables, grains, healthy fats. You can easily meet your vitamin needs by regularly eating some of the foods listed in this article. Many other foods also contain fortified vitamin, such as cereals, margarine, and dairy products.
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