What is the best way to increase my intake of vitamin A through food?
This discussion is about a topic that's very important - increasing your Vitamin A intake through your diet. This article will provide you with an overview of the ways you can boost your Vitamin A intake, its importance, and benefits. Let's get started!
Increase Your Vitamin A intake naturally
Vitamin A plays a vital role in many bodily processes, such as maintaining healthy eyesight, supporting the immune system, organs and growth of the baby in the womb. World Health Organization estimates that between 250,000 and 500,000 children are blinded every year by vitamin A deficiency. Half of these children die within 12 months after losing their vision.
Vitamin A is available in supplements, but it's best to get this vital nutrient from foods. This reduces overdose risk and also provides additional nutrients that are essential for good health. It's also important to know that too much Vitamin A may cause nausea, dizziness, or even hair loss. It's important to find the perfect balance.
Important Points for Getting Started
It's essential to understand the daily recommended amounts of Vitamin A before you begin your vitamin A supplementation plan. According to the National Institutes of Health, men require 900 micrograms, while women only need 700, and that children and teenagers need between 300 and 600 micrograms daily. Women who are pregnant should aim to consume 770mcg of folic acid per day.
There are also two kinds of Vitamin A in food - preformed Vitamin A, or retinol (found in animal products), and provitamin A, which is found in fruits and veggies. The health benefits of both types are the same.
Natural Ways to Boost Vitamin A Intake
- Sweet potatoes: A medium sweet potato contains more than twice the recommended daily amount of vitamin.
- One carrot contains more than 200% of an adult's daily requirements.
- Spinach is another great source. A half-cup of spinach provides about two times the daily requirements.
- The leafy vegetable Kale is rich in Vitamin A and other nutrients.
- The daily vitamin A value of apricots is 13% .
- Tropical fruit like mangoes provides 20% of your daily Vitamin A needs.
- Cantaloupe: A slice of this fruit contains about 120% the recommended daily vitamin A intake.
- You can get almost half your daily requirements by eating canned tuna.
- Hard-boiled eggs: one hard-boiled yolk provides approximately 10% of your daily vitamin value.
- Red bell peppers contain around 29 percent of your daily vitamin A requirement.
More Tips and Suggestions
You can increase your Vitamin A intake by adding fat to your food. Vitamin A is a fat-soluble one. Cooking can also increase the amount of vitamin A carotenoids found in plants. Don't be afraid to gently cook your vegetables!
Conclusion
In summary, increasing your Vitamin A consumption naturally is both feasible and beneficial to maintaining a healthy lifestyle. You can easily exceed or meet your Vitamin A requirement by including the above foods. Always maintain a healthy diet, and speak to a doctor if you are concerned about your diet.
.