Vitamin A is a vitamin essential for your health. It supports cell growth, immune function, fetal development, and vision. The deficiency of vitamin A can lead to various health problems. Lack of this vitamin in your diet worsens the skin barrier. This makes your skin susceptible to the development of acne and eczema. Adequate intake of vitamin A can improve your health and the quality of your life.
Read on to learn more about the health benefits of vitamin A and foods that have a high dose of this vitamin.
The benefits of vitamin A for your health
Vitamin A is a source of carotenoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. These are potent antioxidants that can help your body fight free radicals and decrease oxidative stress. By reducing oxidative stress, you can lower your risk of heart disease, certain cancers, and diabetes.
Vitamin A is essential for eye health. Its adequate intake can decrease your risk of age-related macular degeneration by 25 percent. This is because carotenoids protect your macular tissue by lowering levels of oxidative stress. This vitamin can improve eye function and increase visual acuity.
Vitamin A strengthens your immune system against illnesses and infections. Vitamin A is involved in the process of creation cells that play a key role in immune responses that guard against disease.
The best sources of vitamin A
1. Sweet potatoes
A medium sweet potato contains about 500 percent of your daily value of vitamin A. This vegetable is high in fiber which helps to keep you regular. Fiber can regulate blood sugar levels, decreasing your risk of diabetes and heart disease. Sweet potato has a lower glycemic index compared to white and helps you feel full longer.
2. Liver
The animal liver is one of the best sources of vitamin A. One serving of beef liver contains about 9,000 mcg of vitamin A(the daily value is about 900 mcg). But the liver is high in saturated fat. For this reason, it is recommended to eat it in moderation.
3. Spinach
Spinach is a great source of beta-carotene. A cup of cooked spinach can cover your daily value of vitamin A. In addition to vitamin A, spinach is loaded with antioxidants and vitamins K, E, and C. This leafy green can provide you with a healthy dose of fiber, iron, magnesium, potassium, and calcium. This makes spinach a storehouse of health benefits.
4. Canned pumpkin
Pumpkin is a rich source of vitamin A. Canned pumpkin has a higher concentration of this vitamin because it is already cooked and blended. You can easily add this food to your diet. You can use canned pumpkin as a healthier and nutrient-rich alternative for oils in recipes like pumpkin bread or pancakes. You can add it to your oatmeal, smoothie, or use it in a soup.
5. Carrots
Carrots are a healthy and almost sugar-free snack that can improve your health. A half a cup of raw carrots contains about 184 percent of your daily value of vitamin A. This veggie is packed with fiber that is good for your health. You can eat a carrot alone or add it to your salads.
The bottom line
You need to be mindful of vitamin A intake. While this vitamin is increasingly healthy, in excess it can harm your health. The recommended daily value of vitamin A is 900 mcg and 700 mcg per day for men and women. This vitamin can be toxic if you consume it in higher dosages. The most common symptoms of excessive vitamin A intake are joint and bone pain, itchy skin, nausea, vision disturbances, and sunlight sensitivity. If you experience these symptoms, decrease the intake of vitamin A and visit your doctor.
