Vitamin A fat soluble, sources, function, deficiency, RDA

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)
• Heart
• Kidney
• Lungs
• 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:

1. Animal sources of Vitamin A
2. Plant sources of Vitamin A
3. Oils of fats 

  Animal Sources of Vitamin A:

Liver:

 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

Eggs have almost all the vitamins but in small quantities. Eggs are a source of Vitamin A.

100 grams have 520 UI.

Cheese

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

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.

Sweet potato

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

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 Pea

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

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.

Mango

Mangoes are also a good source of Vitamin A. They have 112 mcg which is equal to 12% of the DV.

Cantaloupe 

Cantaloupe is also a good source of Vitamin A, Watermelon has 135 mcg of Vitamin A which is equal to 12% of the DV.

References:

https://www.medicalnewstoday.com/articles/320310
https://www.healthline.com/nutrition/fat-soluble-vitamins
https://www.ncbi.nlm.nih.gov/books/NBK534869/
https://www.ncbi.nlm.nih.gov/books/NBK218749/
https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/
https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=ta3868
https://medlineplus.gov/ency/article/002400.htm
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/fat-soluble-vitamins