Vitamin A is one of the most famous vitamins and holds a celebrity status in the family of nutrients. Acting as an essential component in taking care of multiple metabolic reactions ranging from maintenance of vision and boosting your immune system to giving you an enviable, glowing skin, vitamin A has varied and diverse functions inside the body.
This crucial vitamin can be obtained from a wide variety of food sources available in the local supermarket. Both plant and animal sources are excellent providers of vitamin A. Plant sources provide beta-carotene, gamma-carotene and alpha-carotene amongst other precursors, which are then converted into vitamin A inside the body with the help of certain enzymes and hormones.
Animal foods, on the other hand, are direct providers of vitamin A, not requiring any type of pre-conversion whatsoever. Therefore, animal food sources score higher in terms of utilization and assimilation of vitamin A for the body’s daily needs when compared to plant sources.
If you are looking to boost your immune system and overall health status with a glowing skin and shiny hair, read on to discover four super foods rich in vitamin A which can provide you with all this and more.
Top Four Best Vitamin A Foods
Organ meat like liver is a concentrated source of vitamin A. Providing 6690 micrograms of vitamin A per 100 grams, liver of any animal is also extremely rich in a host of other vitamins and minerals.
However, since organ meat is generally high in saturated fats and cholesterol, consuming liver in moderation is highly recommended. Additionally, if you are battling obesity or cholesterol issues, it is highly crucial to keep a stringent check in your intake of organ meat to prevent unwanted aggravation of the existing health condition.
Egg And Milk
Deep yellow colored egg yolk is an extremely rich source of vitamin A, providing upto 420 micrograms of retinol per 100 grams. Buffalo’s milk, on the other hand, provides nearly 53 micrograms of vitamin A per 100 grams, making these two food items very good sources of vitamin A to include in your diet.
Mackerel, sardines, salmons and herrings are some of the richest sources of vitamin A. Apart from providing ample amounts of vitamin A, they are also rich in vitamin D, polyunsaturated fatty acids and the much celebrated omega-3-fatty acids that are required in generous amounts for our body to get rid of free radicals and fight various disease conditions.
Being rich sources of high quality proteins and being relatively low in fat when compared to other animal products, there is no reason why you should not be including a healthy dosage of fish in your regular diet to get the best of all the nutrients available.
Fruits And Vegetables
Orange and yellow colored fruits and vegetables are excellent sources of beta-carotene that are converted into vitamin A inside the body. Therefore, do not forget to consume your carrots everyday. Pumpkins, ripe mangoes, oranges, papayas and jack fruits are just some of the innumerable yellow/orange fruits and vegetables, which you can generously include in your diet.
Dark green colored foods like spinach, kale, lettuce, coriander leaves and colocasia leaves are extremely high in beta-carotene content. They also provide calcium in good amounts. Therefore, do not skip your daily intake of greens to pump your body with the right type of nutrients and antioxidants required for a healthy living.
Receiving vitamin A from natural food sources like those mentioned above is extremely healthy as opposed to pumping your body with artificial supplements that might come with unwanted side effects.
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