Diet. Vitamin A-rich foods

Vitamin A is naturally present in many foods from animals and plants. Foods rich in vitamin A provide many body functions such as; good sight, a healthy circulatory system, lungs, kidneys, and aiding in the proper growth and development of babies in the womb.

Vitamin A is in two forms include;
Pre-formed vitamin A (Retinol or its derivatives), such as retinal or retinoic acid. Examples are;

Eggs

Chicken

• Dairy products

• Fish oils

• Beef liver

Provitamin A (from fruits and vegetables). Plant-based sources contain carotenoids which get converted into vitamin A.
Examples of vegetables include;

Carrots

• Sweet potatoes

• Broccoli

Pumpkins

Leafy greens such as;

Kale

Cabbage

Beet greens

Lettuce

• Swiss chard

• Spinach

Fruits high in vitamin A are;

Mango

Papaya

• Pink or red grapefruit

• Watermelon

• Tangerine

• Passion fruit

Apricots

Guavas

If you consume excess or less Vitamin A, this can cause side effects.

Vitamin A deficiency in the diet can cause vision problems and make the body prone to infections. Excessive vitamin A in the body can lead to health complications.

Vitamin A helps the body function and perform well. Try adding food sources containing sufficient vitamin A daily to your diets.

Functions of Vitamin A to our bodies

It is essential for healthy eyes

Vitamin A keeps our eyes healthy by retarding macular degeneration and protecting the cornea. It also prevents other conditions like cataracts and glaucoma.

Vitamin A also helps to keep the eyes hydrated. Vitamin A deficiency in severe cases can cause blindness.

It Keeps the Skin Healthy

Vitamin A is an antioxidant that keeps the skin safe from free radical damage. It keeps the skin supple and hydrated. 

Consumption of Vitamin A reduces the excess production of sebum. If excess sebum combines with dead skin cells, this can cause blackheads and pimples.

It Keeps the Liver Healthy

Antioxidants such as beta-carotene promote good liver health by keeping the liver free from cellular damage.

Liver complications slow down digestion. Eating vitamin A-rich foods can help keep your liver safe.

It supports a healthy immune system

Vitamin A strengthens the immune system. 

Vitamin A is vital in immune system development and plays regulatory roles in cellular immune responses and humoral immune processes. Vitamin A has a positive effect on various infections in the body.

Vitamin A also aids in cell development, promotes reproductive system health, strengthens teeth, and helps bone growth.

Summary

Vitamin A-rich foods are beneficial to our bodies, such as keeping our eyes healthy by retarding macular degeneration and protecting the cornea, keeping the skin healthy, keeping the liver healthy, and strengthening immunity.

Add Vitamin A-rich foods such as;

• Eggs, dairy products, fish oils, beef liver.

• Vegetables such as; carrots, sweet potato, pumpkin, broccoli

• Leafy greens such as; kale, cabbage, beet greens, lettuce, swiss chard, spinach.

• Fruits high in vitamin A are; mango, papaya, pink or red grapefruit, watermelon, tangerine, guava, passion fruit, and apricots to your diet.

You can also enjoy smoothies and juices from these vitamin A-rich foods, especially fruits and vegetables.