Vitamin A is an essential nutrient for cell growth, eye health, and normal immune function. A lack of this substance can lead to constant fatigue, skin problems, frequent colds (due to weakened immunity), severe dry eyes, and even night blindness.
Vitamin A can be replenished with dietary supplements, but it is best to get it regularly from foods especially rich in this nutrient. Here are some of them.
Beef liver is a real record holder for vitamin A content: from just 100 grams of this product, 8367 micrograms of vitamin A can be obtained – this is nine times an adult’s daily value (so you do not need to eat liver too often). In addition to vitamin A, beef liver is high in protein, B vitamins, iron, zinc, phosphorus, and selenium.
Another vitamin A-rich food is sweet potatoes, also called sweet potatoes (100 grams of sweet potatoes contain 300 micrograms of vitamin A). Sweet potatoes are prepared in the same way as regular ones: fried, baked, mashed, etc. Sweet potatoes are an excellent low-calorie side dish for meat or fish but can also be separate.
In addition to the daily requirement of vitamin A, this leafy vegetable contains vitamins C and K, iron, potassium, and magnesium. All these substances are very important for the health of the heart and blood vessels, muscles, strong immunity, and the normal functioning of the nervous system. Usually, spinach is eaten fresh, but steaming or microwaving it significantly increases its beta-carotene (precursor to vitamin A) content.
100 grams of raw carrots contain two thousand micrograms of vitamin A, twice the daily requirement. Carrots are also rich in zeaxanthin and lutein antioxidants, which can reduce the risk of chronic eye diseases. Therefore, everyone who wants to maintain a good vision for many years should regularly consume this root vegetable.
Thanks to its high content of vitamins A and C, bell peppers can reduce the duration and severity of cold symptoms. However, contrary to popular belief, frequent consumption of peppers and other vitamin C foods will not stop you from getting sick. Bell peppers can be eaten raw or fried (e.g., grilled) and stuffed with meat, cheese, lentils, or quinoa.