Vitamin A is an important vitamin needed for good vision, healthy skin and a strong immune system. But how can we make sure we're getting enough vitamin A from food? Here are some tips for vitamin-rich foods that keep your eyes and body healthy.
What is vitamin A?
Why do we need vitamin A?
Vitamin A is important for vision, growth and development, maintaining healthy skin and mucous membranes, and a strong immune system.
How Much Vitamin A Do We Need?
The recommended daily dose for adults is 800 micrograms (mcg) per day for men and 600 mcg per day for women. For children, the recommended daily dose varies depending on their age.
Foods rich in vitamin A
Here are some foods rich in vitamin A :
- Liver: Liver is one of the best sources of vitamin A. A portion of liver (100 g) contains more than ten times the recommended daily dose.
- Carrots: Carrots are rich in carotene, which is converted into vitamin A by the body. A medium-sized carrot contains about 500 mcg of vitamin A.
- Sweet Potatoes: Sweet potatoes are also high in carotene and contain about 1,500 mcg of vitamin A per 100 grams.
- Spinach: Spinach is a good source of vitamin A and many other important nutrients. A serving of spinach (100 g) contains about 100 mcg of vitamin A.
- Pumpkin: Pumpkin is also high in carotene and contains about 300 mcg of vitamin A per 100 grams.
- Eggs: Eggs are a good source of vitamin A and many other important nutrients. A large egg contains about 75 mcg of vitamin A.
An adequate supply of vitamin A is important for good vision, healthy skin and a strong immune system. By eating vitamin-rich foods like liver, carrots, sweet potatoes, spinach, squash, and eggs, you can ensure you're getting enough vitamin A in your diet."