Vitamin A is a fat-soluble vitamin that has a critical role in maintaining healthy vision, neurological function, and healthy skin.
A vitamin A deficiency will lead to night blindness and can eventually cause thickening of the cornea and blindness. Also, people with long-term malabsorption of fats will have a vitamin A deficiency.
The most common health problems that cause malabsorption of vitamin A to include:
- Gluten sensitivity
- Leaky Gut
- Inflammatory bowel disease (IBS, Crohn’s or Ulcerative Colitis)
- Pancreatic disorders
Vitamin A also plays a role in maintaining strong bones, gene regulation, clear skin, cell differentiation, and immune function. It is found in two primary forms: beta-carotene and active Vitamin A.
RAE is a special unit of measurement used just for vitamin A. It’s measured in micrograms (mcg). The recommended daily amount (RDA) of RAE is about 900 mcg RAE for men and 700 mcg RAE for women.
Vitamin A Rich foods are-
1-Carrots
Carrot is come first food in mind when we talk about Vitamin A. A medium raw carrot provides roughly 500 mcg RAE. Their bright orange color is owed to the presence of beta-carotene, a carotenoid. The best way to having benefits of its nutrient having raw, sliced in salad or juices.
2-Sweet potatoes
Sweet Potato is one of the best sources of Vitamin A. It is full of vitamins and minerals.One medium sweet potato contains nearly 1,100 mcg RAE. It’s more than the required RDA for both men and women.
3-Beef Liver
Beef Liver is a great source of vitamin A and vitamin C. Its also rich source of zinc, minerals, full of antioxidants. A three-ounce portion of beef liver has over 4,000 mcg RAE. 100 gm serving is enough for vitamin A need of the day. Chicken, Mutton Liver is also good sources of vitamin A.
4-Spinach
Spinach is beneficial for several reasons, its low in calorie and high in nutrient content. One cup, or 180 grams, of cooked spinach, contains about 953 mcg RAE, which is well over 100 percent of your recommended daily amount.
5-Kale
This green leafy vegetable is full of nutrients & vitamins, including vitamin A. Just one full cup of chopped or cooked kale has nearly 900 mcg RAE, easily fulfilling your daily requirement of vitamin A. Lesser you cook them, the more beneficial they can.
6-Milk
Milk a great source of Calcium, magnesium, vitamin D, A and plenty of nutrients. An eight-ounce glass of milk contains roughly 100 mcg RAE. Products derived from milk, like butter, cheese, and yogurt, are also excellent sources of the retinol form of vitamin A. Milk is good for overall health.
7-Butternut squash
The bright orange color of the butternut squash is a rich source of beta-carotene that converted in vitamin A in our body. Butternuts can be baked, boiled, or pureed to make soup. A single cup of cooked and cubed butternut squash contains about 1,144 mcg RAE — over 100 percent of the RDA.
8-Shrimp
Shrimp is a good source of antioxidant, anti-inflammatory, Loaded with vitamins, minerals, and protein, shrimp certainly doesn’t live up to its name when it comes to nutrients. shrimps are one healthiest food packed with vitamin A. A four-ounce serving of shrimp has around 70 mcg of RAE.
9-Broccoli
Broccoli is another richly colored veggie that tops the list of vitamin A content. Its, packed with nutrient, good source of protein and beneficial in many ways. One bunch of broccoli has over 180 mcg RAE. For full benefits of broccoli, you should steam to help retain it's all nutrients.
10-Eggs
Vitamin A is an important vitamin that can be found in a wide range of fruits, vegetables, meats, and dairy products. Aim for about 900 mcg RAE for men and 700 mcg RAE for women per day - nearly or less than two medium carrots. Supplements of Vitamin A are an option, too, but be cautious and read labels for the proper dosage before use. Since vitamin A is fat soluble, an excess of it — particularly the retinol form — will be stored in the body and can be toxic if taken more than 3,500 RAE in high doses.
