Vitamin A is crucial for maintaining healthy vision, and its regulated levels prevent eye inflammations, eye dryness and night blindness. Vitamin A deficiency can cause thickening of the eye cornea and cause blindness. A severe lack of vitamin A may lead to Keratomalacia, a bilateral condition that affects both eyes.
In addition, vitamin A is has other health benefits, such as:
– Reduces inflammation, causes by free radical damage
– Slows down aging
– Enhances bone health
– Maintains gene regulation
– Maintains skin health
– Enhances cell differentiation
– Boosts up the immune system
– Prevents and treats flu and a common cold
– Fights against autoimmune diseases and cancer, like skin cancer, oral cancer, bladder cancer, lung cancer, ovarian cancer, breast cancer and prostate cancer.
– It lowers the risk of neurodegenerative disorders, such as: Parkinson’s disease and Alzheimer’s disease.
– Fights skin acne
– Enhances hair health
RDA (RECOMMENDED DAILY ALLOWANCE) FOR VITAMIN A
Most people take vitamin A from their diet, but if you lack vitamin A, the doctor is going to prescribe you food supplements. The Daily recommended allowance for vitamin A is as suggested:
• 1 – 3 years: 300 mcg on a daily basis
• 4 – 8 years: 400 mcg on a daily basis
• 9 – 13 years: 600 mcg on a daily basis
• 14 years and older: 700 mcg on a daily basis
• Pregnant women: 750 mcg – 770 mcg on a daily basis
• Breastfeeding women: 1200 mcg – 1300 mcg on a daily basis
– Adult males:
• 14 years and older: 900 mcg on a daily basis
In this article, we are going to give you a list of vitamin A-rich foods, which will help you improve your eye health.
THE BEST SOURCES OF VITAMIN A
Cantaloupe is loaded with nutrients and vitamins, but contains low amounts of calories and fat. A wedge of cantaloupe contains 120 % of the daily recommended intake of vitamin A.
2. Iceberg lettuce
The green iceberg lettuce is rich in vitamin A. Moreover, one cup of lettuce has 10 calories, which makes it a tasty, healthy and nutritious meal.
3. Sweet potatoes
Not only sweet potatoes are tasty, but they are also rich in nutrients. One sweet potato contains 438 % of the daily recommended intake of vitamin A for adults and 103 calories.
4. Cod liver oil
The cod liver oil is available in capsules or liquid form. Except vitamin A, it is also rich in vitamin D and omega-3 fatty acids.
Mangoes are loaded with nutrients, so a cup of fresh mangoes contains 36 % of the daily recommended intake of vitamin A.
6. Turnip greens
Dark leafy greens are loaded with nutrients, but they have low amounts of calories. They are rich in vitamin A, too.
7. Whole milk
The delicious taste and high nutritious content of whole milk makes it a healthy meal. Moreover, whole milk is rich in vitamin A, vitamin D, protein, magnesium and calcium.
8. Butternut squash
Butternut squash contains beta carotene, which is transformed in vitamin A in the human body. A cup of butternut squash has over 400 % of the daily recommended intake of vitamin A. In addition, it is also rich in potassium, vitamin C and fiber.
Paprika represents a well-known spice in the Spanish, South American and Indian cuisine. One tablespoon of paprika contains 69 % of the daily recommended intake of vitamin A. In addition, it is also rich in vitamin C, calcium and potassium.
Kale with its delicious taste and high nutrient content represents a great booster of the overall health. It is one of the best sources of vitamin A, too. A cup of kale contains almost 400 % of the daily recommended intake of vitamin A.
Half a cup of peas has 134 % of the daily recommended intake of vitamin A and 62 calories. In addition, it is also rich in Vitamin B, vitamin C and vitamin K.
12. Dried apricots
Dried fruits are the best sources of nutrients, antioxidants and energy. Therefore, dried apricots re rich in vitamin A. so, a cup of dried apricots contains 94 % of the daily recommended intake of vitamin A.
The papaya fruit is rich in vitamin A, minerals, antioxidants, enzymes and other vitamins. One small papaya contains 29 % of the daily recommended intake of vitamin A and 59 calories.
14. Dried marjoram
Dried marjoram is the best source of vitamin A. One serving of dried marjoram contains 161 % of the daily recommended intake of vitamin A and 271 calories.
15. Mustard greens
One serving of mustard greens contains 118 % of the daily recommended intake of vitamin A and 15 calories. In addition, mustard greens are also rich in fiber, manganese, vitamin E, vitamin C, folate, protein and calcium.
16. Red pepper
One tablespoon of red pepper contains 42 % of the daily recommended intake of vitamin A and 16 calories.
17. Dandelion greens
Dandelion greens are loaded with calcium, iodine, antioxidants, but they have low amount of calories. In addition, a cup of dandelion greens has 100 % of the daily recommended intake of vitamin A and 25 calories.
18. Dried basil
A 100-gram cup of dried basil contains 15 % of the daily recommended intake of vitamin A and 251 calories.
Carrots are rich in vitamin A. Therefore, one carrot has over 200 % of the daily recommended intake of vitamin A. They are also loaded with vitamin B, vitamin C, vitamin K, magnesium and fiber.
20. Fortified oatmeal
Most dairy products and grains are loaded with vitamins, such as: vitamin D and vitamin A. A cup of fortified oatmeal contains more than 29 % of the daily recommended intake of vitamin A.
Spinach is one of the richest sources of vitamin A, vitamin C, vitamin K, calcium, iron and manganese. One serving of spinach contains over 49 % of the daily recommended intake of vitamin A.
22. Turkey liver
The turkey liver is rich in minerals and vitamins. One serving of 100 grams of liver contains 150 % of the daily recommended intake of vitamin A.
23. Red bell pepper
The red bell pepper is rich in vitamin A, vitamin C and lycopene.
Peaches have a high nutrient content, so they are loaded with iron, potassium, magnesium, calcium, phosphorus and vitamin C. In addition, one peach contains over 10 % of the daily recommended intake of vitamin A and 59 calories.
25. Beef liver
Beef liver is loaded with vitamin A and vitamin C. It is used as a remedy for anemia. One serving of beef liver (100 grams) contains more than 300 % of the daily recommended intake of vitamin A and 135 calories.
Tomatoes are high in minerals and vitamins, but low in calories. In fact, one medium tomato provides more than 20 % of the daily recommended intake of vitamin A and 22 calories. In addition, tomatoes are loaded with lycopene and vitamin C.
POTENTIAL SIDE EFFECTS OF VITAMIN A INTAKE
Taking high amounts of vitamin A may be harmful for the overall health. Taking great amounts of vitamin A has been related to:
– Birth abnormalities
– Reduced bone density
– Liver issues
– Loss of appetite
– Hair loss
Moreover, people, who are suffering from liver disease or kidney disease, should consult with a doctor before taking vitamin A supplements.
Some of the most common symptoms of vitamin A toxicity are:
– Dry skin
– Joint pain
In addition, vitamin A might also interact with some medicines, like: birth control pills, cancer treatments, acne medicines, such as: Accutane, and blood thinners, such as: Coumadin.
Vitamin A is necessary for skin health, eye health and proper functioning of the immune system. However, what is important is that you can regulate the levels of vitamin A in the body with the consumption of vegetables, fruits, meat and dairy products.