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Vitamin A-Rich Fruits That You Should Include In Your Diet

By Riddhi Parmar +2 more

Vitamin A is a superhero in the world of vitamins and micronutrients. It is an essential micronutrient along with other vitamins and minerals. Vitamin A is a fat-soluble vitamin that helps to maintain your skin, hair, and sight. It also keeps your reproductive system healthy and boosts your immune system.

It cannot be produced by your body, therefore it should be included in your diet. According to some studies, vitamin A might help to prevent cancer and asthma.

Vitamin A stored in your liver and released as per the requirement of your body. According to the National Institute of Health (NIH), men need about 900 micrograms and women need about 700 micrograms per day.

Types of vitamin A  

  • Retinol – This type of vitamin A found in animal foods such as beef, chicken, etc. The body can directly consume this pre-formed vitamin.
  • Beta-carotene – This is a plant-based source of vitamin A that is obtained from fruits and vegetables. This type of vitamin A first converted into its active form (retinol) and then used by the body.

Benefits of vitamin A  

Vitamin A is a necessary element for our body growth. Among various benefits here are some main benefits –

  • Improves eyesight
  • Reduces risk of night blindness
  • Strengthens the bones and teeth
  • Promotes muscle growth
  • Boosts immune system
  • Prevents cancer
  • Keeps the reproductive system healthy
  • Helps to lung formation in the fetus

PharmEasy Recommends: PharmEasy Multivitamin Multimineral

I recently learnt about more food items rich in Vitamin A. They are essential sources of Vitamin A for our diet. Vegetables that are green, orange, or yellow, such as spinach, sweet potatoes and carrots are proven rich sources of Vitamin A. This list also includes dairy products, such as milk and cheese.

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

Vitamin A deficiency

Vitamin A deficiency usually develops during the infancy stage when the child has not been feeding or has not received an adequate amount of its mother’s milk. Diarrhoea also leads to the loss of Vitamin A in children. Vitamin A deficiency also leads to chronic diarrhoea, making this a vicious cycle. Vitamin A deficiency also causes Xerophthalmia which affects pregnant women and children causing night blindness. Vitamin A deficiency is the leading cause of blindness amongst children, especially in developing countries.

Let me give you a revelation about Vitamin A! While this fat-soluble vitamin is required in our diet, its excess is harmful too! Yes, you read it right. Research studies suggest that high levels of Vitamin A in diet may result in headaches, blurred vision, nausea, dizziness, and muscular pains.

Dr. Rajeev Singh, BAMS

Vitamin A-rich fruits  

Vitamin A found in various foods such as fruits, vegetables, animal food, and dairy products. So, we can easily add this to our diet to fulfill the daily requirement. As per studies, fruits are easier to digest than vegetables. Here is a list of fruits which are rich in vitamin A –

1: Papaya

Papaya is rich in antioxidants of vitamin A. It is great for your vision and skin. It also protects the cornea and prevents degeneration of the retina which makes it a great food that is rich in Vitamin A for the eyes. You can have it for breakfast or in the form of a smoothie or dessert.

2: Mango  

Mango is known as a king of fruits and also an excellent source of vitamin A, vitamin C, minerals, and fibers. A medium-sized mango provides almost 75% of the required vitamin A. Mango reduces the risk of some type of cancer and other major diseases.

3: Cantaloupe

Cantaloupe is a summer fruit and it is super hydrating. It is full of vitamin A, vitamin C, potassium, and magnesium. One sliced cantaloupe with ice-cubes in water can refresh you.

4: Grapefruit  

Grapefruit is loaded with vitamin A along with vitamin C. They are full of antioxidants that help to prevent various chronic conditions like heart diseases, cancer, and eye-related problems. It also boosts your immunity and keeps you healthy.

5: Watermelon  

Watermelon is a naturally sweet fruit bundled with vitamin A. It works amazingly to improve your immunity, skin health, and eye health. It repairs your skin and hairs and prevents damage.

6: Fresh apricots  

Apricots are available in fresh, dried, and canned form. Fresh apricots are packed with vitamin A. It helps in the enhancement of vision, build immunity, and protect your skin. Apricots help to reduce the chances of developing age-related eye problems.

7: Tangerine

Tangerine is a good source of vitamin A and vitamin C. Both vitamins play a crucial role in maintaining good eye health and skin health. Vitamin A helps to prevent age-related macular degeneration (eye-related problems) that leads to a decrease in vision with age. It also protects your eyes from cataracts. Tangerine also helps in treating various skin conditions such as skin-aging, eczema, etc. It also controls the skin-aging process such as dull skin, wrinkles.

8: Nectarine  

This bright-red colored Nectarine is high in vitamin A. It protects your eyes from free radicles which can damage your eyes. Nectarine also supports eye health and might prevent macular degeneration. It also helps to enhance cell growth and the development of white blood cells. The vitamin A in Nectarine can help to fight infections and boost your immunity.

9: Guava  

Guava is well known as a booster for good vision due to the presence of vitamin A in it. It slows down the development of cataract and macular degeneration of the eye. It also helps to brighten up your skin and slow down that skin-aging process.

Read more about:  Best Vegetable Sources of Vitamin A

Recommended dietary intake

0-6 MONTHS400 mcg RAE400 mcg RAE
7-12 MONTHS500 mcg RAE500 mcg RAE
1-3 YEARS300 mcg RAE300 mcg RAE
4-8 YEARS400 mcg RAE400 mcg RAE
9-13 YEARS600 mcg RAE600 mcg RAE
14-18 YEARS900 mcg RAE700 mcg RAE
18+ YEARS900 mcg RAE700 mcg RAE

Also Read: Juice for Diabetics: What the Research Says About Blood Sugar and Beverages

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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