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Vitamin A is found in various animal and plant food, and like other vitamins, it is quintessential for the proper functioning of the body, playing a vital in the improvement of the immune system and the maintenance of eye health.
Depending on age and gender, people require different quantities of this crucial vitamin to meet the recommended intake.
However, several studies have shown that a vast majority of the population are deficient in vitamin A, leading to a risk of various ailments. One could overcome this deficiency by ingesting vitamin supplements, but these are not for everyone and could cause complications in the future. Therefore, it is best to get the required amount of vitamin A through natural sources.
Let us not wait any longer and look closer at the six vitamin A-rich foods that you must include in your diet to improve your vision and immune system.
#1 Carrots
Benefits: Having carrots on a regular basis maintains eye health, and lowers blood cholesterol for better heart function. Additionally, carrots contain carotenes, which are effective against several types of cancer.
Nutrients: 100 grams of raw carrots provide around 41 calories of energy, 10 grams of carbohydrates, 3 grams of fibre and negligible quantities of fat and protein. Along with vitamin A, this root vegetable is also rich in vitamins B6, K1 along with Potassium.
#2 Cantaloupe
Benefits: Being a rich source of dietary fibre, cantaloupes greatly aid in digestion. Furthermore, having this fruit on a regular basis improves hydration, reduces inflammation, maintains blood pressure, and ultimately, reduces the risk of cancer.
Nutrients: 100 grams of cantaloupe provide around 34 calories of energy, 8 grams of carbohydrates and less than one gram of fat and protein. It is a good source of B vitamins along with Potassium, Copper, Magnesium and vitamin K.
#3 Mangoes
Benefits: Mangoes are loaded with antioxidants, making them a super-food when it comes to protecting the cells from free radicals. This fruit, along with improving the heart function, also goes a long way in boosting the overall immune system of the body. Furthermore, different studies have pointed out that mangoes could also reduce the risk of certain types of cancers.
Nutrients: A cup of the king of fruits provides around 100 calories of energy, 25 grams of carbohydrates, 1.4 grams of protein and less than a gram of fat. Apart from being a rich source of vitamin A, mangoes contain good quantities of vitamins B5, B6, C, and E along with vital minerals such as Potassium, Magnesium, and Manganese.
#4 Spinach
Benefits: Possessing high quantities of dietary fibre, this food is extremely effective in improving digestion. Also, this green leafy vegetable improves eye and cardiovascular health, while also going a long way in cancer prevention.
Nutrients: 100 grams of spinach provide around 23 calories of energy, approximately 3 grams of carbohydrates and protein, and negligible quantities of fat. Spinach is also a very good source of Calcium, Iron, and vitamins C and K1.
#5 Cheese
Benefits: Being a rich source of Calcium and B vitamins, cheese is extremely effective in maintaining bone health, thereby preventing osteoporosis. Furthermore, several studies have also pointed out that having cheese on a regular basis could reduce the risk of certain type of cancers.
Nutrients: 100 grams of cheddar cheese provide around 400 calories of energy, 33 grams of fat, 25 grams of protein and less than 2 grams of carbohydrates. Apart from being a rich source of vitamin A, it also contains tonnes of Calcium, Sodium, Magnesium and Cobalamin.
#6 Sweet Potatoes
Benefits: The abundance of vitamin A available in this food makes it ideal for maintaining eye health. Moreover, sweet potatoes help maintain blood pressure, reduce oxidative risk and also minimises the risk of cancer.
Nutrients: 100 grams of sweet potatoes contain around 85 calories of energy, 20 grams of carbohydrates, less than 2 grams of protein and negligible quantities of fat. Additionally, sweet potatoes are a rich source of Potassium and Magnesium along with vitamins B5, B6, C and E.
