Vitamins are important dietary compounds. In this article, we will discuss vitamin A fat-soluble, sources of vitamin A, function, deficiency, and recommended dietary allowance (RDA) of Vitamin A.
Vitamin A fat soluble:
Vitamin A is a fat-soluble vitamin, which means it is soluble in fats and oils. Vitamin A is absorbed with fats in the body and stored with fats in the liver and fatty tissues. Vitamin A is mainly important to these systems and organs:
- Vision ( Eyes)
- Reproduction ( reproductive system)
- Immune system (defense system of the body)
- Skin health, etc.
Sources of vitamin A:
Vitamin A must be intake with diet. It is required in small amounts because it is an important micronutrient. There are two main sources of vitamin A:
- Animal sources of Vitamin A
- Plant sources of Vitamin A
- Oils of fats
Animal Sources of Vitamin A:
Among the animal sources, Vitamin a is highest in the animal Liver because it also stores vitamin fat-soluble in the liver. One slice is equal to 731% of the daily value (DV).
Eggs have almost all the vitamins but in small quantities. Eggs are a source of Vitamin A.
100 grams have 520 UI.
Cheese is a good source of Vitamin A. Cheese have a high amount of Vitamin A as compared to Eggs.
100 grams have 1002 UI.
Yogurt has a very small amount of Vitamin A. Vitamin B is high in Yoghurt.
100 grams have 4 UI.
Plant Sources of Vitamin A:
The liver of animal plants is a good source of Vitamin A because there are many plants that have a high amount of Vitamin A. We will discuss the 7 highest plant sources of Vitamin A.
Among the plant sources of Vitamin A are highest in sweet potato. It has vitamin A in the skin. Sweet potato also prevents cancers. They have beta-carotene in their skin. Sweet potatoes have 1403 mcg of Vitamin A which is 156% DV.
Carrot has a high amount of Beta-Carotene. Vitamin A is rich in carrot. Carrots are best for vision. Half cup of carrot has approximately 459 mcg which is equal to 51% DV.
Black-eyed peas have a high amount of proteins, they also have vitamin A. A half-cup has 66 mcg which is equal to 7% of DV.
Spinach has a high amount of vitamins and other nutrients. Half cup of has 573 mcg that is equal to 64% DV. They are also good for lowering blood pressure.
Sweet red pepper
Sweet red pepper is also a good source of Vitamin A. Sweet red pepper has 117 mcg that is equal to 13% of the DV.
Mangoes are also a good source of Vitamin A. They have 112 mcg which is equal to 12% of the DV.
Cantaloupe is also a good source of Vitamin A, Watermelon has 135 mcg of Vitamin A which is equal to 12% of the DV.
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