Vitamin A is a fat-soluble vitamin that is necessary for vision, bodily growth, immunological function, and reproductive health. Getting enough vitamin A i.e. daily dose of Vitamin A in your diet should help you avoid deficiency symptoms like hair loss, skin issues, dry eyes, night blindness, and increased susceptibility to infections. The RDA for vitamin A is 900 micrograms (mcg) per day for men and 700 micrograms per day for women. Source
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Vitamin A is a necessary nutrient that is involved in a variety of biological activities, including:
- immune function
- reproduction
- healthy vision
- proper heart, lung, kidney, and other organ performance
- skin health
- growth and development
This article lists 10 foods that are rich in vitamin A and fulfill your daily Dose of Vitamin A
1. Pumpkin Pie
One serving of pumpkin pie has 488 mcg of vitamin A. Pumpkins, like other orange vegetables, have high beta-carotene content. Consuming these things may help avoid common eye conditions, and protect vision, according to studies. Source
2. Carrots
Beta-carotene, a very beneficial oxidant, which is present in carrots is a fantastic source of vitamin A. One serving (100 grams) contains 17033 IU of vitamin A compared to 7835 IU per carrot. Source
3. Sweet potato
One full sweet potato roasted in its skin contains 1,403 mcgTrusted Source of vitamin A or 156% of the daily value. Sweet potatoes are also low in calories, high in fiber, and a good source of B6, C, and potassium. Source
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4. Spinach
Every half cup of boiling spinach has 573 mcg of vitamin A, and this leafy green vegetable also contains a plethora of other nutrients. Source
5. Peas
A single dish of 70 grams of peas has more vitamins than the body requires each day. It is high in vitamin B, C, and K, in addition to vitamin A. Source
6. Sweet red pepper
A half-cup of raw sweet red bell pepper has 117 mcg of vitamin A, which is 13% of the daily value. This meal is low in calories and high in vitamin C, vitamin B6, and folate. Source
7. Mango
A raw mango has 112 mcg of vitamin A, or 12% of the daily value. Mangoes are high in antioxidants and dietary fiber, which can assist in improving gastrointestinal health and blood sugar regulation. Source
8. Dried apricots
Dried apricots are a healthy sweet treat high in vitamin A. Ten dried apricot halves contain 63 mcg of vitamin A or 7% of the daily value. Dried fruits are abundant in fiber and antioxidants as well. Source
9. Broccoli
Broccoli is another good source of vitamin A, with a half-cup containing 60 mcg, or 7% of the daily value. Half a cup of broccoli contains only 15 calories and is high in vitamin C and vitamin K. Source
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10. Tomato juice
A quarter-cup portion of tomato juice includes 42 mcg of vitamin A or 5% of the daily value. Tomatoes are also high in antioxidants vitamin C and lycopene. Source
You can easily meet your vitamin A requirements by eating some of the foods suggested in this article regularly. Many foods, including cereals, margarine, and dairy products, have added vitamin A. Numerous foods, both plant-based and animal-based, contain high levels of vitamin A. A varied and balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins is the best method to ensure appropriate nutritional intake.
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