Vitamin A is a very important vitamin since it’s required for your vision, beautiful skin, gene transcription and better immunity because vitamin A is an anti-oxidant. Deficiency of vitamin A may lead to blindness, more viral infctions, dry eyes, eye inflammation, keratomalacia, etc.
Vetamins are important but how much intake them also matters. Over consumption is also not at all good. It may lead to hair loss, nausea, jaundice, vomiting, loss of appetite, irritability, etc. Average amount of vitamin A required daily is 5000 IU.
So, let’s check those foods from which you can get vitamin A mostly.
1. Carrots
Carrots regularly can give good vision. It provides 200% of the average person’s vitamin A needs for the day. Not only vitamin A, carrots are also rich in vitamin C, B, and K, magnesium and fiber.
2. Sweet Potatoes
Sweet potatoes used to be the main source of vitamin A for early Americans. A medium sized sweet potato contains 438% of average adult’s requirement of this vitamin with as low as 103 calories.
3. Cod Liver Oil
Both liquid form and capsule form of cod iver oil can provide vitamin A and Omega-3 fatty acids. Just a tablespoon of this oil can fulfill your daily requirement of vitamin A.
4. Red Pepper
Add red pepper to your daily diet and add 42% of the requirement is fulfilled. This adds flavor to your food as well.
5. Apricots Fresh & Dried
Consume 3 apricots a day and 45% of your daily vitamin A requirement is done. Not only vitamin A, but also 2% iron, 20% vitamin C is also provided.
Few more fruits and vegetables containing 1000 IU of vitamin A are cabbage, chili pepper, cantaloupe, grape fruits, collard greens, spinach, lettuce, pepper, mango, tomato, and water melon.