New Delhi: Our body needs a balanced mixture of various nutrients in order to keep functioning. Vitamin A is one of the important compounds required to maintain a healthy body. The recommended DV of vitamin A intake in men is 900 mcg, women 700 mcg and adolescents and children 300-600 mcg.
Some of the benefits of vitamin A include lowered risk of developing night blindness, helps boost the immune system, helps the skin by preventing and reducing acne, promotes bone health, and lowered risk of cancer. Vitamin A can be found in both plants and animals. Retinol (also known as vitamin A1) is only found in foods that come from animals. Here are some foods you must include in your diet that are rich in vitamin A.
- Bell peppers: Both green and red bell peppers are loaded with vitamin A. Bell peppers also are a good source of antioxidants and calcium. As they are a source of fibre, folate, iron and are low in calorie, you can inculcate bell peppers in your diet by adding them to your pasta, salads, etc.
- Milk: Milk, especially skim milk has high vitamin A content. Milk, along with vitamin A, also is a rich source of magnesium, calcium and vitamin D. It can help in improving and promoting bone health. Being a rich source of protein, it also helps in managing weight.
- Broccoli: Broccoli falls under the list of healthiest vegetables. Along with being a rich source of vitamin A, broccoli is also rich in vitamins B, C, E, and K. It is a healthy and easy option to add in your daily diet as it is also a good source of protein, fibre, calcium, iron, potassium, magnesium, and selenium.
- Seafood: Fishes like mackerel, herring, eel, salmon and tuna are popular for their richness in omega 3 fatty acids. Seafood is also an excellent source of vitamin A. They can contribute greatly to retinal health.
- Carrots: Carrots are an excellent source of a compound named beta-carotene. The body changes this compound into vitamin A. They can help to lower the risk of developing cataracts and promote eye health.