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Vitamin A is perhaps the most important of all vitamins that have immense positive impact on gene transcription, vision, immune system and last but not the least, skin health. Deficiency in vitamin A often results in blindness and increased rate of viral infections. Nevertheless, vitamin A deficiency is considered as a serious issue only in developing nations where it is the main cause of blindness, especially in children. Colour blindness is another health condition takes place due to lack of vitamin A.
One should take about 5000 IU of this fat soluble vitamin on a daily basis. While the deficiency can have serious impacts, overdose can also cause health issues such as loss of appetite, nausea, irritability, jaundice like symptoms and hair loss.
Here is a list of 10 vitamin A rich sources that you must add to your daily diet to ensure perfect vitamin A balance and thus better health. This vitamin is found in foods in two forms – the carotenes and the retinol.
Carrot – This orange coloured vegetable can be taken as a snack or cooked. 100 gm of raw carrot approximately provides 16706 IU for this vitamin.
Dark green leafy vegetables – Fresh, green and leafy vegetables are great source of vitamin A; they can be eaten cooked, raw as salad or steamed. Moreover, they are rich in calcium. 100 gm serving of leafy veg like kale provide almost 15375 IU of vitamin A. Turnip, mustard greens and spinach are also considered as rich vit-A sources.
Sweet potatoes – Bright orange coloured sweet potatoes are just full of vitamin A. per 100 gm serving of this 19219 IU of this vitamin, while a cup of mashes potatoes provide about 38435 IU of it.
Lettuce – Vitamin A content varies by the type of lettuce. Green and red lettuce leaves provide maximum quantity of the vitamin. A single cup of shredded lettuce provides 2098 IU this anti-infective vitamin.
Liver – Liver of any animal is very rich source of vitamin A. it is also rich in essential minerals. Livers can be best taken friend with herb and onions or steamed as a side. A turkey liver usually provide about 75333 IU of vitamin A. this can also be found in high quantity in cod liver oil.
Dried apricots – When it comes to vitamin A, you can’t ignore the importance of fruits like apricots, especially in dried form. They are simply great as snacks. A single dried fruit provides nearly 144 IU of this essential nutrient. Dried apricots are especially good for skin health. More information on healthy skin can be found on www.how-to-getridofbedbugs.com.
Cantaloupe – Not only this but all other orange and yellow melons are high in vitamin A. 100 gm serving of cantaloupe can provide as much as 3381 IU of this vitamin.
Butternut squash – The dark orange squash is deliciously nutty and sweet in taste. 100 gm service of baked butternut squash provides about 11156 IU of vitamin A.
Discussed above are some easily available sources of vitamin A. some other sources of this anti-infective vitamin may include whole milk, egg yolk, oatmeal, peaches, mangoes and papaya.
Author’s Bio – Anny Smith is known for her health articles and blogs. Her write-ups can be found on health related online portals.
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