5 foods rich in vitamin A that help improve eyesight and boost immunity.

Health and Life - Vitamin A is an essential nutrient that the body cannot synthesize on its own and must be supplemented through daily diet. Here are some foods rich in vitamin A that help improve eyesight and boost immunity.

Content

• 1. Animal liver is rich in vitamin A.
• 2. Sweet potatoes contain beta-carotene.
• 3. Carrots and other yellow and orange fruits and vegetables.
• 4. Dark leafy greens
• 5. Eggs and dairy products

Vitamin A plays a crucial role in maintaining healthy vision, promoting cell growth, and strengthening the immune system to protect the body from pathogens.

In food, vitamin A exists in two main forms: pre-formed vitamin A ( retinol ) found in animal sources and provitamin A (most commonly beta-carotene ) found in plant-based foods.

According to Associate Professor, Doctor Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition, vitamin A is a fat-soluble vitamin that protects the eyes , prevents night blindness and dry eye diseases, ensures the normal development of bones and teeth, protects mucous membranes and skin, and strengthens the body's resistance against infectious diseases.

Here are some of the foods richest in vitamin A that everyone should add to their family's diet:

1. Animal liver is rich in vitamin A.

The livers of animals such as chickens, pigs, and cows are one of the richest sources of naturally occurring vitamin A. Because the liver is where the animal stores vitamin A, its content is very high.

Besides vitamin A, liver also contains plenty of iron, vitamin B12, and protein. However, because beef or pork liver has a very high vitamin A content, it should only be eaten 1-2 times per week to avoid excessive vitamin A accumulation in the body.

2. Sweet potatoes contain beta-carotene.

Sweet potatoes, especially those with deep orange flesh, are an excellent source of beta-carotene. Once in the body, beta-carotene is converted into vitamin A as needed.

A whole baked sweet potato can provide more beta-carotene than an adult's daily vitamin A requirement. Sweet potatoes are also rich in fiber and have a low glycemic index, making them great for digestion. You should steam, boil, or bake them instead of frying to retain their full nutritional value.

The richest food sources of vitamin A.

3. Carrots and other yellow and orange fruits and vegetables.

The characteristic orange color of carrots, pumpkins, ripe mangoes, or ripe papayas is an indication of the high concentration of beta-carotene within these fruits and vegetables.

Eating raw carrots, making pumpkin soup, or having a few slices of ripe mango for dessert are simple ways to supplement antioxidants and protect the retina from damage caused by bright light. For best absorption of beta-carotene, you should cook these root vegetables with a little healthy fat (such as olive oil).

4. Dark leafy greens

It's not just brightly colored fruits that are rich in vitamin A. Dark green leafy vegetables like kale, broccoli, spinach, water spinach, and amaranth also contain a significant amount of beta-carotene.

The deep green pigment of chlorophyll masks the orange color of beta-carotene in these vegetables. This group of vegetables also provides vitamin C, vitamin K, and calcium, which help strengthen bones and joints and improve blood vessel health. You can boil them, cook them in soups with lean meat, or make salads with them daily.

5. Eggs and dairy products

Egg yolks, whole milk, butter, and cheese are natural sources of retinol that are easily absorbed and suitable for many age groups, especially children.

Vitamin A in milk and eggs is fat-soluble, so consuming them allows the body to absorb the nutrient directly without going through many complex metabolic steps. Eating a boiled egg for breakfast is a healthy habit to start the day with sufficient nutrients.

When supplementing with vitamin A, it's important to include fats. Because vitamin A is a fat-soluble vitamin , the body needs a certain amount of fat to dissolve and absorb this nutrient effectively. When eating vegetables rich in beta-carotene, you should lightly stir-fry them or mix them with a little vegetable oil, nuts, or eat them with meat.

The safest way to supplement vitamin A is through daily food intake because the body has a mechanism to regulate the amount of beta-carotene it metabolizes. High-dose vitamin A capsules should not be taken without a doctor's prescription, as excess retinol can cause toxicity and negatively affect liver function.

Source: https://suckhoedoisong.vn/5-thuc-pham-giau-vitamin-a-giup-sang-mat-va-tang-de-khang-169260529160619194.htm