Why You Should Add These Foods To Your Diet

Vitamin A, also known as retinol, is one of the essential victims that the body needs to function properly. It performs numerous functions in the body, of which its absence in the body could lead to a deficiency that comes with severe symptoms. Some of the functions of Vitamin A in the body include;

• Skin maintenance
• Healthy reproduction
• Support of the vital internal organs like the heart, liver, kidneys, and lungs
• Healthy vision
• Boosting the immune system
• Healthy growth and development, especially in children

Having understood the roles that vitamin A has to play in your body, being deficient in the vitamin could cause havoc in your body. Some  of the things that you are most likely to suffer from if you are vitamin A deficient include;

• Vision loss
• A poor immune function will expose your body to serious attacks from all kinds of infections.
• Poor reproduction
• Unhealthy growth

Preventing these symptoms of vitamin A deficiency is important.

Since vitamin A is a vitamin that is fat-soluble and cannot be produced by the body, you have to depend on foods and supplements to be able to meet your body’s vitamin A demands. Getting vitamin A from supplements is a healthy choice.

However, getting it from food is better. This is because foods are packed with numerous other natural properties apart from vitamin A that can perform beyond the functions of vitamin A. They also help maintain perfect health.

Apart from helping you meet your body’s daily vitamin A requirements, it can also help you prevent vitamin A deficiency. Studies have displayed that one of the leading causes of vision loss in the world today is a result of vitamin A deficiency.

Quantity of Vitamin A Needed Daily

Experts have suggested a specific amount of vitamin A that will be sufficient for the body to function properly. According to them, taking 900 mcg of vitamin A daily for men can help prevent deficiency and can also support the body perfectly. While for women, 700 mcg of vitamin A  daily will help them maintain good health. Children are expected to consume between 300 mcg to 600 mcg of vitamin A (depending on their ages) to grow and develop well.

As much as vitamin A is essential for health, taking too much of it can be dangerous for you. Studies showed that taking more than the required daily intake of this vitamin over a long time can lead to jaundice, especially in children. Thus, in everything, let there be moderation.

This article is packed with foods that are rich in vitamin A. They contain a percentage of the recommended daily intake of vitamin A. They are also packed with other natural compounds apart from vitamin A that can help you maintain a healthy body. Thus, if you need a list of foods that are good sources of vitamin A to boost your vitamin A levels, you are on the right blog. The following are healthy vitamin A-rich good sources.

Vitamin A Rich Food Sources

Beef Liver

According to research, beef liver is the richest food source of vitamin A.  Eating one serving of animal liver can provide you with up to 7 times the recommended daily intake of vitamin A. Studies have shown that one serving of animal liver supplies over 6,500 mcg of vitamin A,  which is extremely commendable.

Imagine needing about  900 mcg of vitamin A,  and one serving of animal liver is providing you with more than 7 times what you need. Having known this, it is best to consume liver in moderate amounts to avoid consuming too much vitamin A.

Since animal liver contains such high amounts of vitamin A, which is 7 times the daily requirements of your daily consumption of vitamin A, experts have suggested that animal liver should be eaten not more than once a week to balance the vitamin A levels in the body.

Apart from vitamin A, the liver is also packed with other nutrients like copper, folate, vitamin B12, vitamin B2, iron, and choline.

Fish Oil

Cod liver oil, and other oils, have proven to contain high amounts of vitamin A, high enough to meet over 100% of your required daily intake of vitamin A. One tablespoon of some fish oils like cod liver oil contains over 4000 mcg of vitamin A. Coupled with their vitamin A content, fish oils are also good sources of omega 3 fatty acids, which are effective in the protection of the internal organs like the heart by preventing the inflammation of these organs.

Studies also showed that the daily consumption of fish oils in moderate amounts can prevent and eliminate depression. Apart from their vitamin A content, fish oils are also good sources of vitamin D.

Dairy

Dairy and dairy products, according to research, are naturally the most popular sources of vitamin A. Although their vitamin A content cannot be compared to beef liver and fish oils, however, a dairy product can meet up to 100% of your required daily intake of vitamin A. One cup of milk contains about 300 mcg o vitamin A.

This is more than enough to meet your daily vitamin A requirement and protect you against deficiency. For lactose intolerant people, it is best to use other vitamin A-rich food sources, like fish oil and beef liver, to prevent complications. Today, many milk brands and dairy products are vitamin A fortified, which is not bad. But consuming 100%  natural dairy is better.

Sweet Potato

As the name implies, sweet potato is delicious and packed with numerous health-helping properties. One of these properties is vitamin A. Studies showed that one sweet potato contains over 1,000 mcg of vitamin A, which is more than your daily recommended intake of vitamin A.

The kind of vitamin A present in sweet potato can help prevent macular degeneration, a severe eye condition most common in people aged. It can also prevent some kinds of cancers, especially prostate cancer.

Apart from the vitamin A in sweet potato, sweet potato is also packed with other nutrients like vitamin B6, vitamin C, and potassium. In addition to these, sweet potato is also a low-calorie food and high-fiber food. Thus apart from vitamin A,  sweet potato can also offer you varieties of other nutrients.

Spinach

No doubt, spinach is among the vegetables that contain the highest amount of vitamin A. Although its vitamin A content is not as much liver, fish oil, dairy, and sweet potato. However, its vitamin A content can meet up almost 100% of your recommended daily intake value vitamin A.

One serving of spinach has been discovered to contain 550 mcg of vitamin A. Coupled with its vitamin A  content, spinach is also a rich source of fiber. You can enjoy spinach by boiling and eating it. You can even blend it and add it to your smoothies.

Peppers

Peppers, especially red peppers, are packed with high amounts of vitamin A. Studies have shown that some red peppers, when consumed, can supply your body with up to  150 mcg of vitamin  A. Other peppers which are not red have low amounts of vitamin A.

For instance, green peppers contain only about 20 mcg of vitamin A which is not even up to 0.3 of the recommended daily intake value of vitamin A. You can add red peppers to your meal and enjoy them. You can make soups, stews, and sauces with red pepper. Ensure that while you cook with red peppers, add natural spices to boost the nutritional content of your food.

Carrots

One of the most active agents in carrots is beta-carotene. This beta carotene is a kind of vitamin A. One cup of carrot contains up to 800 to 900 mcg of vitamin A. Coupled with its vitamin A content, one big carrot contains about 25 calories and healthy amounts of fiber, high enough to improve the function of your gut, improve digestion and eliminate digestive issues.

You can eat raw carrots or blend them and add them to your smoothies. You can even lacerate them and add them to your fruit salad.

Conclusion

Vitamin A is a significant vitamin that helps the body perform its functions properly. The body cannot produce vitamin A on its own. Therefore you have to depend on foods to get sufficient vitamin A.