Making sure your body is efficiently running is an important daily task.
Foods that are rich in vitamin A can be very beneficial and a variety of them are available for proper nutrition.
When thinking of foods rich in vitamin A most people will immediately think of carrots or other yellow-orange foods, but the truth is vitamin A is supplied in several different foods.
For those who aren’t sure how much vitamin A they’re receiving in their daily diets, vitamins or supplements can be useful.
According to Netdoctor, vitamin A is important for taste, eyesight, growth and appetite.
There are different daily requirements for vitamin A based on sex and age.
This information, provided by the U.S. Department of Agriculture, gives the following information on vitamin A:
- Ages 1-3 years needs 210 mg/d
- Ages 4-8 years need 275 mg/d
- Males ages 9-13 needs 445 mg/d
- Males ages 14-18 needs 630 mg/d
- Males ages 19-70+ needs 625 mg/d
- Females ages 9-13 needs 420 mg/d
- Females ages 14-18 needs 485 mg/d
- Females ages 19-70+ needs 500 mg/d
- Pregnant females 14-18 needs 530 mg/d
- Pregnant females 19-50 needs 550 mg/d
- Lactating females 14-18 needs 885 mg/d
- Lactating females 19-50 needs 900 mg/d
What are the different types of foods that contain vitamin A?
One of the foods most known for having vitamin A is carrots. With just a single serving of carrots (large, raw carrot) you can get over 300% of your daily vitamin A needs (based on a 2,000 calorie diet).
Liver is another great resource in the consumption of vitamin A. While some might not find it satisfying to the palate live offers the most bang per bite in terms of vitamin A consumption.
With liver (almost any animal kind) you get over 1000% of your daily Recommended Daily/Dietary Allowance (RDA) of vitamin A. A single serving (one tablespoon) of pâté will give you 9% RDA of vitamin A.
Another great source of vitamin A comes in the form of a spice. Red pepper, cayenne, paprika and chili powder all have large quantities of vitamin A. A single serving of any of these spices can have up to 74% of your RDA of vitamin A.
While carrots often are the popular choice when looking to increase your vitamin A consumption, there’s another vegetable that give you even more. Sweet potatoes have even more vitamin A per serving then carrots. With a medium sized sweet potato you get 438% RDA.
For those who love fruit apricots are a great food to incorporate in your diet. With 94% RDA per cup of dried apricot, this fruit can give you what you need in terms of vitamin A consumption. Dried apricots aren’t very large in size, but one dried apricot will give you 6% RDA.
Why is vitamin A important?
Vitamin A is very important for a person’s vision, especially night vision. That’s why growing up everyone always told us to eat our carrots so we could see well.
One of the leading causes of blindness on a national level is vitamin A deficiency. Vitamin A is also essential for growth, reproduction, skin cell regeneration, cancer fighter and immune system proper functioning.
Vitamin A is very important for your immune system because it keeps your mucous membranes healthy while also keeping the immune system functioning. Keeping the mucous membranes moist will help to trap and remove viruses and bacteria. Viruses also draw back under the presence of vitamin A.
Believe it or not vitamin A can also fight cancer! There is evidence to show that vitamin A inhibits the growth of cancer cell DNA.
There have been several studies that conclude certain cancers grow more slowly in a body rich with vitamin A. For those with skin cancers or liver spots, using a topical vitamin A cream helps to lighten and treat those problems.
What happens if you don’t get enough vitamin A?
One of the major signs of a vitamin A deficiency is the loss of night vision. Because it helps with skin regeneration your skin will show signs of a deficiency as well.
A person’s immune system will not respond properly if they have a vitamin A deficiency. This leaves them vulnerable to more infections and viruses.
Keeping your body in tip top shape is important alongside a healthy diet full vitamin rich foods.