Vitamin A, along with other vitamins and minerals, is an essential micronutrient. Vitamin A needs to be obtained from the diet, as the body does not make vitamin A. Foods that provide good sources include spinach, dates, broccoli, herring, sweet potatoes, carrots, and many other fruits and vegetables. Vitamin A is essential for many physiological processes, including maintaining the integrity and function of all superficial tissues (epithelia), for example, the skin, the lining of the respiratory tract, intestine, bladder, inner ear, and eye.
10 Sources of Vitamin A
1. Sweet Potato
This raw vegetable is rich in vitamin A in the form of beta-carotene. Eating one large sweet potato can fulfill our daily requirement of vitamin A. Research suggests that it provides protection against prostate cancer and colon cancer. Sweet potatoes also contain fiber, vitamin C, vitamin B complex, and potassium which can help control blood sugar levels.
2. Spinach
We should include spinach in our diet because spinach is rich in minerals and vitamins. Spinach is an excellent source of vitamin A, iron, and magnesium. Research shows that spinach can lower our blood pressure and improve heart health.
3. Carrots
Carrots are a great source of vitamin A, especially beta-carotene. The antioxidants present in them strengthen your immune system and carrots are good for our eyes. Carrots are rich in fiber which helps to avoid constipation and improve gut health, and also contain vitamins B, C, and K.
4. Contaloupe
Muskmelon is a juicy fruit that is rich in vitamins A, and C and minerals and is a good source of potassium and beta-carotene. It keeps our immune system strong and our skin healthy.
5. Bluefin Tuna
Bluefin tuna is a good source of vitamin A, protein, selenium, and magnesium. It is rich in selenium and magnesium – these minerals boost our immune system.
6. Broccoli
Broccoli is a good source of vitamin A, as well as vitamins C and K. Half a cup provides 60 mcg of vitamin A, which is 7% of a person’s daily recommended intake of the vitamin.
7. Mango
Mango is rich in vitamin A and vitamin C. Mango contains many nutrients and is a good source of vitamins, minerals, and antioxidants such as mangiferin, glucosyl xanthones, and carotene. Mango helps maintain good heart health and control heartbeat and blood pressure.
8. Papaya
Papaya is one of the good sources of vitamin A. It is very good for our eyes and skin because both raw and ripe papaya provide us with vitamins, minerals, enzymes, and antioxidants.
9. Whole Milk
Milk is a complete diet as it is rich in nutrients like vitamins, calcium, protein, and magnesium. Whole milk is more beneficial than skimmed milk. We should drink a glass of milk daily.
10. Mackerel Fish
Mackerel is one of the most nutritious fish. It is rich in omega 3, protein, vitamins A, B2, B3, B6, B12, and vitamin D, minerals like copper, selenium and iodine. Consuming this fish maintains our blood pressure and reduces cholesterol levels.
