A vital component of maintaining vision, body growth, immune system strength, and reproductive health is the fat-soluble vitamin known as vitamin A.
The signs of a deficiency, which include hair loss, skin issues, dry eyes, night blindness, and an increased vulnerability to infections, should be avoided by getting enough vitamin A from your diet.
In developing nations, deficiency is a major factor in blindness. In contrast, the majority of people in industrialized nations consume enough vitamin A through food. The recommended daily allowance (RDA) is 300–600 mcg for children and adolescents, 700 mcg for women, and 900 mcg for men.
For the vast majority of people, the RDA is sufficient for vitamin A. Nearly every food contains vitamin E to some degree. The majority of people are therefore not at risk of deficiency. However, conditions like cystic fibrosis or liver disease that affect fat absorption may eventually result in a deficiency, particularly if your diet is lacking in vitamin E.
Even without supplements, it’s simple to increase your vitamin E intake. Consider adding some almonds or sunflower seeds to your diet as an excellent example of a strategy. By eating low-fat foods with fat, you can also improve the absorption of vitamin E from those foods. Your salad might significantly benefit from the addition of a tablespoon of oil.
1. Sweet Potato:
· 1,403 mcg of vitamin A, or 156 percent of the DV, are present in one whole sweet potato baked in its skin.
· This root vegetable contains beta carotene, which is vitamin A. This substance may offer protection against age-related macular degeneration, according to research from a reliable source (AMD).
· Beta carotene may help prevent cancers like prostate cancer, according to a reliable source, but the evidence is conflicting.
2. Carrots:
· Beta carotene is abundant in carrots. 459 mcg of vitamin A, or 51 percent of the DV, can be found in half a cup of raw carrots.
· Around 29 calories are found in one large carrot.
· When paired with hummus or guacamole, this makes for a tasty and healthy snack.
· Dietary fiber, which is abundant in carrots and can help prevent digestive problems and improve gut health.
3. Spinach:
· Spinach has a wealth of nutrients, just like other leafy green vegetables.
· 573 mcg of vitamin A, or 64% of the DV, are present in each half-cup of boiled spinach.
· Additionally, this serving offers a 19% Trusted Source of the DV for magnesium and a 17% of the DV for iron. In the human body, magnesium is involved in over 300 different processes.
· Spinach can help to lower blood and strengthen the heart
· Spinach works well in soups and pasta dishes as well as as a tasty side dish when sautéed.
4. Broccoli:
· Another good source of vitamin A is broccoli, which has a half-cup serving size providing 60 mg, or 7% of the daily value (DV) for an adult.
· Broccoli is a fantastic source of vitamins C and K and only has 15 calories in a half-cup.
· While vitamin C boosts immune system function and has antioxidant and anti-inflammatory properties, vitamin K is necessary for bone metabolism and blood clotting.
· Because they contain a compound called sulforaphane, cruciferous vegetables like broccoli may lower a person’s risk of getting some cancers.
· Broccoli can be roasted, steamed, fried, eaten in soups, or added to salads.
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