Vitamin A is important for the growth and development of the body. It's necessary for normal vision, immune system function, and reproductive health. Vitamin A helps the body to absorb and use other essential vitamins, such as vitamin D and K, and it helps to maintain healthy skin, hair and nails. Vitamin A also plays a role in protecting the body from infection, and it helps to regulate the production of hormones.
Fruits and vegetables are some of the most nutrient-dense foods available and are essential for good health. They are rich sources of vitamins, minerals, antioxidants and phytochemicals, which can help protect against chronic diseases such as heart disease, stroke and cancer. Fruits and vegetables are some of the best sources of vitamin A, as they are rich in carotenoids, the plant-based form of vitamin A.
Carrots are one of the best sources of vitamin A. One cup of raw carrots provides more than double the recommended daily allowance (RDA) of vitamin A for adults. Carrots are also high in beta-carotene, which is converted to vitamin A in the body. Other orange-colored vegetables such as sweet potatoes, squash and pumpkin are also rich sources of vitamin A.
Dark green leafy vegetables such as kale, spinach and Swiss chard are some of the most nutrient-dense foods available and are excellent sources of vitamin A. One cup of cooked kale provides more than three times the RDA of vitamin A for adults. Other dark green vegetables such as collard greens and broccoli are also good sources of vitamin A.
Fruits can also be a great source of vitamin A. Apricots are one of the best sources of vitamin A, providing more than two times the RDA for adults in one cup. Other fruits such as cantaloupe, mangoes, papaya and tomatoes are also good sources of vitamin A.
To ensure that you are getting enough vitamin A in your diet, it is important to include a variety of fruits and vegetables in your meals. Eating a variety of fruits and vegetables of different colors will help you get the most out of your diet.