In the universe of vitamins and micronutrients, vitamin A is a superhero. It, in addition to other vitamins and minerals, is an essential micronutrient. Vitamin A is a fat-soluble vitamin that aids in the maintenance of your skin, hair, and vision. It also supports your reproductive system and strengthens your immune system. Because your body cannot produce it, vitamin A rich fruits must be obtained through your diet. According to some research, vitamin A may aid in the prevention of cancer and asthma. Vitamin A is stored in the liver and released as needed by your body. As stated by the National Institute of Health (NIH), men require approximately 900 micrograms per day, while women require approximately 700 micrograms.
Types of Vitamin A
Retinol – A type of vitamin A found in animal products such as beef and chicken. This pre-formed vitamin can be consumed directly by the body.
Beta-carotene – It is a plant-based source of vitamin A found in fruits and vegetables. This type of vitamin A is converted into its active form (retinol) by the body before being used.
Benefits of Vitamin A for Our Health
Vitamin A is required for our bodies to grow. Among the numerous advantages, the following are some of the most important:
- Improves vision and reduces the risk of night blindness
- Bones and teeth are strengthened.
- Encourages muscle growth
- Immune system booster
- Cancer prevention
- Keeps the reproductive organs healthy Aids in fetal lung formation.
List of Vitamin A Rich Fruits
Vitamin A can be found in a variety of foods, including fruits, vegetables, and animal feed and dairy products. As a result, we can easily incorporate this into our diet to meet our daily requirements. According to research, fruits are simpler to digest than vegetables. Here is a list of fruits high in vitamin A –
1. Papaya
Vitamin A antioxidants are abundant in papaya. It is beneficial to both your vision and your skin. It also defends the cornea and inhibits retinal degeneration, making it an excellent source of Vitamin A for the eyes. You can eat it for breakfast, as a smoothie, or as a dessert.
2. Mango
Mango is known as the “King of Fruits” and is high in vitamin A, minerals, vitamin C, and fiber. A medium-sized mango contains nearly 75% of the daily requirement for vitamin A. Mango lowers the risk of certain cancers and other serious diseases.
3. Grapefruit
Grapefruit is high in vitamin A and vitamin C. They are high in antioxidants, which help to prevent a variety of chronic conditions such as heart disease, cancer, and eye problems. It also strengthens your immune system and keeps you fit and active.
4. Tangerine
Tangerine is high in vitamin A and vitamin C. Both vitamins are essential for maintaining good eye and skin health. Vitamin A aids in the prevention of age-related vision problems (eye problems that cause vision loss with age). It also helps to prevent cataracts. Tangerine can also be used to treat skin issues such as aging, eczema, and acne. It also regulates the aging process of the skin, such as dullness and wrinkles.
5. Nectarine
This vibrant red Nectarine is loaded with vitamin A. It guards your eyes from free radicals, which can cause damage. Nectarine is also beneficial to eye health and may help prevent macular degeneration. It also promotes cell development and the formation of white blood cells. Nectarine contains vitamin A, which can help you fight infections and increase your immunity.
6. Fresh Apricots
Apricots can be purchased fresh, dried, or canned. Fresh apricots are high in vitamin A. It improves your vision, boosts your immunity, and protects your skin. Apricots can help reduce the likelihood of establishing age-related eye problems.
7. Guava
Guava is well known for its ability to improve vision because of the presence of vitamin A. It slows the progression of macular degeneration and cataracts of the eye. It also aids in skin brightening and slowing the aging process.
8. Cantaloupe
This relaxing fruit is high in vitamin A. The fruit contains a lot of fiber, potassium, and vitamin C. A half-cup of this fruit contains 135 mcg of vitamin A, or about 15% of the daily value. Cantaloupe or summer melon has been shown to improve vision. It is also beneficial in reducing blood pressure and providing a raise to your immune system.
9. Watermelon
Watermelon is a fruit high in vitamin A. It is also well-liked by the common people. This fruit’s watery content makes it an excellent choice for the summer. Watermelon contains a lot of water, as well as vitamins A and C. 1 wedge of watermelon contains approximately 80 mcg of vitamin A, which corresponds to 9% of the DV. Watermelon, with its high water content, is ideal for hydration during the summer months. It is also efficient in the formation of collagen.
10. Carrots
Carrots are an excellent example of vitamin A rich food. Carrots contain beta carotenes, which our bodies convert to vitamin A. Apart from vitamin A, this orange-yellow vegetable contains a variety of beneficial nutrients, including vitamin K, vitamin C, and minerals such as calcium and iron. A half-cup serving of carrot sticks contains 450 mcg of vitamin A, which is approximately 50% of the DV. Carrots are also high in antioxidants. Carrots are considered suitable for enhancing eyesight and vision due to their high vitamin content. But don’t make the mistake of believing that eating carrots will provide you with supervision. It will help your vision but will not completely regain lost or worsened vision.
Vitamin A Deficiency
Vitamin A deficiency is most common during infancy, when the child hasn’t been fed or has not obtained a sufficient quantity of its mother’s milk. Diarrhea also causes vitamin A deficiency in children. Deficiency of vitamin A also causes chronic diarrhea, creating a vicious circle. Vitamin A deficiency also induces Xerophthalmia, which causes night blindness in pregnant women and children. Vitamin A deficiency is the most common reason for childhood blindness, particularly in developing countries.
Conclusion
Vitamin A is undeniably crucial to our health and well-being. Vitamin A-rich fruits and vegetables should be included in the diet to avoid vitamin A deficiency. Make an appointment with the best dietician today to get a customized diet plan that includes vitamin A fruits and vegetables. Shop at LoveLocal!