7 Essentials Of Vitamin A Rich Food

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Vitamins, as a whole, are very important for the healthy functioning of our bodies. Though all are almost equally important, one of the Vitamins, Vitamin A, has some benefits craved by all. It is the generic term given to the group of fat-soluble compounds which are very important for human health and have several health benefits. Curious? 

Here are the amazing health benefits of Vitamin A:  

It protects us from night blindness and age-related decline of eyesight

Vitamin A is needed to convert light that hits your eyes into an electrical signal which can be sent to your brain. In fact, one of the early symptoms of vitamin A deficiency is night blindness which is also known as Nyctalopia. 

People with this condition can see normally during the day but they struggle to pick up lights at lower levels.

The pigment Rhodopsin which is found in the retina of your eyes is a major component that you get from Vitamin A. Rhodopsin is extremely sensitive to light. 

Lowers the risk of certain cancers

Cancer is the uncontrollable growth of abnormal cells in the body. Vitamin A plays an important role in the development of your cells. 

It is observed that eating higher amounts of vitamin A has been linked to a decreased risk to certain types of cancers.

It Supports a Healthy Immune System

Vitamin A plays a very important role in maintaining your body’s natural defence as it is involved in the production and function of white blood cells which helps to capture and clear bacteria and other  pathogens which can be found in our blood.

Deficiency of vitamin A can lead to a delay in the recovery from certain diseases. 

Reduces The Risk of Acne

Acne is a chronic skin disorder. People with this disorder generally develop painful spots and blackheads on face and sometimes even on the back and the chest. 

It is said that vitamin A deficiency is the reason for acne as it causes an overproduction of a protein known as keratin which is produced in your hair follicles. 

It increases the risk of acne by making it more difficult for dead skin cells to be removed from hair follicles which lead to blockages.

It Supports Bone Health

Ever since you were very young,  you must have heard that vitamin D and Calcium are very important for strong and healthy bones. But, did you know that vitamin A is equally important for healthy bones?

Vitamin A is the component which is responsible for the growth and development of bones.  

It is observed that people who consume a lot of vitamin A have a lower chance of bone fractures.

Plays An Important Role In Healthy Growth And Reproduction

Vitamin A is needed for maintaining a healthy reproductive system in both men and women. It also ensures the normal growth and development of embryos during pregnancy.

Deficiency of vitamin A in men reduces the development of sperm cells and in case of women, it causes problems in egg implantation in the womb

There are several foods which are rich in vitamin A but the best 12 are :

1. Cod Liver Oil — 150% DV per serving

1 teaspoon: 1,350 mcg (150% DV) 100 grams: 30,000 mcg (3,333% DV)

2. Salmon — 25% DV per serving

Half a fillet: 229 mcg (25% DV) 100 grams: 149 mcg (17% DV)

3. Bluefin Tuna — 24% DV per serving

1 ounce: 214 mcg (24% DV) 100 grams: 757 mcg (84% DV)

4. Butter — 11% DV per serving

1 tablespoon: 97 mcg (11% DV) 100 grams: 684 mcg (76% DV)

5. Hard-Boiled Egg — 8% DV per serving

1 large egg: 74 mcg (8% DV) 100 grams: 149 mcg (17% DV)

6. Sweet Potato (cooked) — 204% DV per serving

1 cup: 1,836 mcg (204% DV) 100 grams: 1,043 mcg (116% DV)

7. Carrot (cooked) — 44% DV per serving

1 medium carrot: 392 mcg (44% DV) 100 grams: 852 mcg (95% DV)

8. Sweet Red Pepper (raw) — 29% DV per serving

1 large pepper: 257 mcg (29% DV) 100 grams: 157 mcg (17% DV)

9. Spinach (raw) — 16% DV per serving

1 cup: 141 mcg (16% DV) 100 grams: 469 mcg (52% DV)

10. Mango — 20% DV per serving

1 medium mango: 181 mcg (20% DV) 100 grams: 54 mcg (6% DV)

11. Pink or Red Grapefruit — 16% DV per serving

1 medium grapefruit: 143 mcg (16% DV) 100 grams: 58 mcg (6% DV)

12. Papaya — 8% DV per serving

1 small papaya: 74 mcg (8% DV) 100 grams: 47 mcg (5% DV)

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