What Are The Best Dietary Sources For Preformed Vitamin A

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Vitamin AIn this write-up, I am going to talk about dietary sources for preformed Vitamin A.




Sources of vitamin A that occur in nature, can be classified into 2 groups: preformed and provitamin (also known as carotene).

 


  • Preformed vitamin A is derived from animal sources and is very easy for the body to absorb.

     

  • Provitamin is found in plants, especially dark-colored fruits and vegetables and is water soluble, but less easily absorbed by the human body.


 


Benefits of Vitamin A




Vitamin A is essential for the retina of the eye, and helps in the form of light-absorbing molecule retinal, necessary for both scotopic vision and color vision.


 


Vitamin A if taken in correct measurement can help in reducing eyesight ailments, such as blindness and increased viral infection.


 


 


Source of Vitamin A in food products:



Liver


Beef and chicken liver are rich, natural sources of preformed vitamin A.



Dairy:


Preformed vitamin A is common in dairy products such as milk, butter and cheese.



Eggs:


Egg yolk is a rich natural source of preformed vitamin A, along with vitamins D and E.



Fish Oil:


Fish oil has the greatest source of Vitamin A, which is derived from fish livers.


 


Health Benefits of Vitamin A:


 


  • Skin’s upper layer, i.e. epithelial layers thickness is determined by Vitamin A in the body.

     

  • Ailments like arthritis and atherosclerosis can be controlled with the presence of sufficient Vitamin A in the body.

     

  • It also keeps our respiratory tract free from infections.




 


Recommended Dose of Vitamin A in human body:


 


According to medical research:


For an adult male (14 or older), the recommended daily amount of vitamin A is 3,000 IU. The dose is lower for females 14 and up: 2,310 IU.


 


Over dosage of vitamin A, can lead to vomiting, blurred vision, liver problems, hair loss, birth defects, and osteoporosis.




 


Few Foods containing Vitamin A:


  • Dried Apricots: Dried apricots are rich in carotenes.

  • Red Pepper, Cayenne, Chili Powder contains vitamin A.

  • Sweet Potato: are excellent sources of vitamin A.

  • Carrots: are rich in carotene which is converted to Vitamin A by the human body after consumption.

  • Dark Leafy Greens are a rich source of Vitamin A,

  • Dried Herbs: They not only enhance the aroma in culinary but also a good source of Vitamin A.

  • Cod liver oil: It helps in improving night vision, healthy skin, and help in digestion problems.




 


Dietary sources for preformed Vitamin A are immense, eat healthy and stay fit are the choices which we need to make. For more information on Vitamin A source, visit ifood.tv.


 


Image credits:  ifood.tv

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