Vitamin A is a superhero in the world of vitamins and micronutrients. Vitamin A is an essential micronutrient along with other vitamins and minerals. Vitamin A is a fat-soluble vitamin that helps to maintain your skin, hairs, and sight. It also keeps your reproductive system healthy and boosts your immune system.
Vitamin A cannot produce 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 of vitamin A –
- Improve eyesight
- Reduces risk of night blindness
- Strengthen the bones and teeth
- Promotes muscle growth
- Boost immune system
- Prevent cancer
- Keep the reproductive system healthy
- Help to lung formation in the fetus
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 –
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. You can have it in breakfast or the form of a smoothie or dessert.
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.
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.
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.
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.
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 the 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.
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 with infections and boost your immunity.
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.