#VitaminA #FoodrichinVitaminA #boostimmunity
Vitamin A is required for the proper development and functioning
of our eyes, skin, promotes brain function and boosts immunity.
But it’s better to rely on food, not a supplement.
Vitamin A supplement can be stored at high levels in your body, which could be toxic.
Here are some nutritious food options.
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*Ready-made retinol, the active form of vitamin A, only comes from animal sources.
The richest sources of retinol are:
organ meats, such as beef liver (but these foods are also high in cholesterol, so limit the amount you eat).
fatty fish, such herring and salmon, and fish oils
butter, milk, and cheese
eggs
*Plant-based foods contain carotenoids, antioxidant forms of vitamin A.
These are converted to retinol in the body.
Carotenoid is an orange pigment that contributes to the color of certain fruits and vegetables.
*Vegetable sources that are rich in carotenoids are:
-carrots – One large carrot has 12,028 IU of vitamin A, more than double the recommended 5,000 IU a day.
-squash – you can eat up 14,882 IU of vitamin A per cup. Yes, seriously.
-sweet potatoes – A single cup of cubed sweet potatoes — or one 5” whole sweet potato will put you at a crazy-high 18,869 IU. Eat up!
*orange-colored fruits, such as
-cantaloupes – One large wedge will get you 3,450 IU of vitamin A —
and eating an entire small melon (which is only 149 cals, by the way!) clocks in at a whopping 15,000 IU.
-Grapefruit – The pink or red variety contains 2,830 IU of vitamin A per fruit.
-mangos – One mango comes in at 3,636 IU of vitamin A, making it the perfect way to sweeten your day.
*Plant foods rich in beta-carotene include:
-broccoli – The fibrous veggie packs in 3,788 IU per bunch, plus it’s also super high in protein,
vitamin C, and calcium.
-spinach- There are a whopping 2,813 IU per cup in the green veggie, meaning having a couple generous
handfuls for lunch will give your body a major boost. greens, and other dark, leafy green vegetables
-zucchini
-peppers – One large pepper will give you 5,135 IU of vitamin A.
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