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Best Vegetable Sources of Vitamin A

By Dr. Nikita Toshi +2 more

The eye is the lamp of the body. So if your eye is healthy, your whole body will be full of light. The eye is an important and sensitive organ of your body so eye care is. A perfect eye care one can achieve by avoid watching TV or mobile screen closely, wearing specs while using a computer, taking a break while working on screens, and most important taking a proper diet for eye health. For good eye health, you should include various food items in your diet especially Vitamin A.

Vitamin A is a fat-soluble vitamin. Vitamin A is an essential nutrient for the eyes because it plays a significant role in taking care of your vision. This vitamin also enhances your immunity, keep your reproductive system healthy, and helps in body growth. According to one study, vitamin A deficiency during pregnancy can affect lung formation in a fetus is linked to asthma in later life.

Vitamin A cannot be formed by the human body, you must obtain this from your diet. Vitamin A can be obtained from food, either in Retinol form which presents in animal foods, or in Beta-carotene form which is present in plant products. Beta-carotene is an antioxidant which is useful to protect your cells from harmful free radicles. Your body converts beta-carotene into vitamin A as per requirement. Thus beta-carotene is a safer source of vitamin A.

Daily required dose of vitamin A –

The recommended daily dose is 900 mcg for men, 700 mcg for women, and 300 to 600 mcg for children.

Vitamin A rich sources for vegetarians  

Vitamin A is available in various natural food sources mainly in bright red, orange-colored vegetables and fruits. Here is a list of plant-based vitamin A-rich foods –

1: Carrots

Carrots are the best source of vitamin A particularly beta-carotene. It is loaded with antioxidants that boost your immunity and improve your vision. Carrots also contain vitamin B, C, K, and fibers which help to prevent constipation and improve your gut health.

2: Sweet potatoes  

This rood vegetable is loaded with vitamin A in the form of beta-carotene. One big sweet potato with skin can fulfill your daily requirement of vitamin A. Research suggests that it gives protection against prostate cancer and colon cancer. It is also filled with fibers, vitamin C, vitamin B complex, and potassium that may help to control blood sugar levels.

Researchers have found that our human body can convert good sources of beta-carotene into retinol; hence one can obtain vitamin A by consuming foods that have the most beta-carotene fruits that are yellow, like apricots, papayas, and mangoes.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3: Spinach  

If you love spinach or not, you have to eat spinach as it is packed with various essential nutrients. It is an excellent source of vitamin A, iron, and magnesium. Research suggests that spinach can lower your blood pressure and improve heart health. You make a sautéed tasty side dish or soup of spinach.

4: Pumpkin  

Pumpkin is another best source of vitamin A. This orange vegetable is rich in beta-carotene and antioxidants that help to improve your vision and prevent eye problems. You can use it to make soup, pies, and snacks.

A sweet that is high in vitamin A is pumpkin pie. Beta carotene (a form of vitamin A) is abundant in pumpkins. According to a source, consuming large amounts of these nutrients may help protect vision and fend off common eye illnesses. I recommend eating pumpkin pie in moderation to avoid getting too much sugar because it is obviously less healthy than pure pumpkins.

Dr. Rajeev Singh, BAMS

Also Read: Purple Tomatoes: Uncovering the Science-Based Health Benefits

5: Broccoli  

Half a cup of broccoli will provide you the required amount of vitamin A. It is also rich in vitamin K and vitamin C that is essential for bone metabolism and for boosting your immunity respectively.

6: Papaya  

Papaya is great for your vision and skin because of the presence of vitamin A in it. Raw or ripped both types of papaya provide you vitamins, minerals, enzymes, and antioxidants.

7: Red bell peppers  

Bell peppers are a delicious vegetable that is full of vitamin A and vitamin C. They are a good source of antioxidants named capsanthin which is beneficial to reduce your internal or external inflammations and keep you healthy.

8: Butternut squash  

This orange-yellow colored vegetable is rich in beta-carotene. Squash is nutty and sweet in flavor that can be eaten raw or in cooked form. It also contains vitamin C, potassium, and fibers.

9: Whole milk  

Milk is a complete food as it is full of nutrients such as vitamins, calcium, protein, and magnesium. Whole milk is more beneficial than skimmed milk. A glass of milk daily is sufficient to provide you required vitamin A.

10: Tomato  

It is a great source of vitamins and antioxidants. They are rich in vitamin A, vitamin C, and lycopene. They control cancer cell growth and lowers the blood sugar level.



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