In order to have high immunity, a perfect health condition, and an active body, it is necessary that we are conscious of the diet pattern we follow. A healthy diet chart provides us all the essential nutrients needed by our body and excludes whatever is harmful or bad for it. The necessity of different nutrients maintains our health in its best condition and is diversified based on its richness in food items. One such nutrient which is very essential for the human body and is required in adequate amounts by it is Vitamin A and there are tons of Vitamin A rich foods that successfully help our bodies to function and operate without any problem.
Let’s check out what is vitamin A and why is it important for our body’s functioning. Moreover, what are some of the vitamin A-rich foods that should definitely be added to our daily diet for a healthy and fit lifestyle?
Why is Vitamin A important?
Vitamin A is required in our diet because it helps in promoting the healthy development of eyes, teeth, skin, and soft tissues, and overall strengthens our immune system. It also maintains productive systems, enhances growth, and fights various diseases. It is basically a fat-soluble vitamin that is found in unsaturated carbohydrates like retinol, retinal, and beta-carotene. Alpha, beta, and gamma carotenes are present in carotenoids which are then converted further to Vitamin A.
The RDA, which is short for Recommended Dietary Allowance, for Vitamin A is nearly 900 mcg for men, 700 mcg for women, and 300-600 mcg for children and adolescents. Hence, it is advised to consume it in a similar way.
Vitamin A Rich Foods
1. Turkey Liver
The liver of most edible animals comes with a high content of vitamins and minerals. 100 grams of the liver of a healthy turkey provides 1507% of the Vitamin A that you need every day. When it is prepared by steaming or frying with other nutritious elements or in curry form, lots of other vitamins and minerals are added to this mix too. Even though turkey and turkey liver can come at a hefty price point, the quantity of the same is very good and can last for a long time.
2. Butternut Squash
It is yellowish-orange in colour and is an excellent source of beta-carotene, which gets converted to Vitamin A later. It is very delicious and a cup of it will provide you nearly 400% of Vitamin A that you require every day. Many prefer to consume it in the form of healthy vegan noodles and compliment the same with a delicious and creamy sauce.
3. Mustard Greens
Eaten widely in Northern India, also known as ‘Sarson Ka Saag’, and consists of the maximum nutrition than any other leafy green vegetable, you need to make good friends with this Vitamin A rich foods. They are known to give 118% of the daily requirement of Vitamin A. You can consume mustard greens in both raw and cooked form. It offers a lot of other essential nutrients too.
4. Whole Milk
Whole milk is known to have more nutrition than skimmed milk, it is even more rich and creamy. A cup of whole milk contains a high amount of calcium, proteins, Vitamins A and D, and magnesium.
If you’re looking for a food item that gives fewer calories and more nutritional value, then peas are something of value to you. Just half a cup of peas gives you 135% of required Vitamin A and just 62 calories. You’ll also find Vitamin B, K, and C in peas.
When it comes to nutrition, nothing offers you more than green leafy vegetables and spinach is one such vegetable. Just one cup of spinach offers you nearly 49% of the daily required amount of Vitamin A. It is also one of the richest sources of Vitamin C and K, iron, manganese, and calcium.
7. Sweet Potatoes
Another one on this list of Vitamin A rich foods are sweet potatoes. Apart from their deliciousness, they offer nearly 438% of the daily required value of Vitamin A and around 103 calories. So, go for sweet potatoes if you want to eat both tasty and nutritious.
Suggested Reads: Why Is Vitamin D Important? Vitamin D Foods For Vegetarians.
So, these were the topmost Vitamin A rich foods that will cover your loss of Vitamin A. Following and being on a healthy and balanced diet is a must if anyone wants to stay fit. Try to incorporate Vitamin A and other such nutritious foods in your daily diet and you’ll immediately see the wonders it does to your health and overall functioning of the body.