Thursday, January 28, 2021
  • Login
  • Register
No Result
View All Result
Wellness Pitch
  • Wellness
  • Health
  • Nutrition
  • Fitness
  • Beauty
Wellness Pitch
  • Wellness
  • Health
  • Nutrition
  • Fitness
  • Beauty
No Result
View All Result
Wellness Pitch
No Result
View All Result
Home Nutrition

10 Vitamin A Sources to Keep your Eyes Healthy

by Dania Tariq
in Nutrition
0
Vitamin A Sources to Keep your Eyes Healthy
0
SHARES
Share on FacebookShare on Twitter

You might have heard the name of vitamin A whenever someone talks about vision.

Vitamin A is a fat-soluble vitamin like D, E, and K and plays an important role in vision, skin health, immune function, and reproduction.

In diet sufficient vitamin A is required to fulfill daily intake.

Deficiency of this vitamin is rare in the developed world but in developing countries it is prevalent.

The lack of this vitamin can cause night blindness in children and pregnant women. Other side effects are weak immunity, hair loss, poor eye health, and damaged skin.

Vitamin A Recommended Daily Intake

Based on its origin, it is classified into two types

  • Preformed Vitamin A: This type is found in animal sources in the form of retinol. It is present in beef liver, cod liver oil, milk, butter, cheese, eggs.
  • Pro-vitamin A: It is found in a plant in the form of carotenoid, more specifically beta-carotene. Beta carotene is converted to retinol in the body to make vitamin A. They are present in carrots, spinach, mango, pepper, apricot, etc.

It doesn’t matter which type is ingested, retinol is converted to the active form of Vitamin A retinal and retinoic acid.

The dietary allowance of this vitamin varies in different age groups.

Age Group

(Male)

Recommended Allowance (mcg) Age Group

(Female)

Recommended Allowance (mcg)
0 – 6 months 400 0 – 6 months 400
7 – 12 months 500 7 – 12 months 500
1 – 3 years 300 1 – 3 years 300
4 – 8 years 400 4 – 8 years 400
9 – 13 years 600 9 – 13 years 600
14 – 18 years 900 14 – 18 years 700 (Normal)

750 (Pregnant)

1200 (Nursing)

19 – 50 years 900 19 – 50 years 700 (Normal)

770 (Pregnant)

1300 (Nursing)

51+ years 900 51+ years 700

Vitamin A Sources

vegatable and health

Beef Liver

Animal livers, especially beef livers, are nutrient-dense food.

Very small amounts of them will fulfill dietary dosage of many nutrients including iron, vitamin B-6, cobalamin, vitamin C and A.

Since it is stored in livers of humans and animals, this vitamin is found in abundance in the animal liver. 3 ounces of beef liver will give you 6,421 mcg (713% daily value) of vitamin A.

There are some side effects too, one of these includes a high level of cholesterol in the liver.

There is also a possibility of liver damage by consuming too much of this vitamin. Hypervitaminosis A results by the toxicity of this vitamin.

Carrots

The most abundant nutrient in carrots is vitamin A.

If you are looking for a healthy snacks option then carrots are good candidates. Plus you don’t have to worry about consuming too many calories as carrots are low caloric food.

Half a cup of carrot contains 459 (51% of daily value) mcg of this vitamin.

Carrots are also rich in potassium and fibers which can which are good for reducing blood pressure and improving bowel movement.

Cod Liver Oil

Cod liver oil is a famous nutrition supplement. Other than providing vitamin D, cod liver oil is known for its rich vitamin A content and Omega 3 fatty acids.

A single tablespoon of cod liver oil provides 4080 mcg (272 % daily value) of this vitamin.

The omega 3 in the cod liver can be helpful in protecting the heart and fighting against depression.

Spinach

Spinach became one of the most popular food in the Popeye era. It might not give you bulky muscles but the vitamins and minerals are plentiful

Calcium, iron, folate, and vitamin A are some of the nutrients that you will get from eating spinach.

Half cup of boiled spinach will give you 573 mcg (64 % of daily value) of vit. A.

So, either add them in your pasta or blend them in your smoothies, you will reap health benefits. Just make sure it doesn’t get stuck in your teeth.

Sweet Potato

Some people might not have taste for this nutritious food but it is a staple part of the diet in many parts of the world.

Like regular potatoes, you can also add baked sweet potatoes and sweet potato fries in your meal.

The vitamin A content in whole baked sweet potato with skin is 1403 mcg (156 % of daily value).

The calorie content is high in sweet potato. Even though the starch amount is low as compared to regular potatoes eating too many sweet potatoes can lead to weight gain.

Pumpkin Pie

It is hard to imagine that a pie could be beneficial in any way. Well, it might be hard to believe but pumpkin pie is actually a good source of vitamin A.

One slice of this treat will give 488 mcg (54% of daily value) of this vitamin.

So, enjoy your dessert without feeling guilty but eat it in moderation. Pumpkins might be good but too much sugar from pie could be disastrous.

Mango

Mangoes are a yummy treat to add in your food. This fruit is sweet, delicious, and packed with nutrients like vit. C and A.

One mango gives 112 mcg (12% of daily value) of vit. A. You can sweeten your oatmeal with mangoes or just enjoy it on its own.

Just beware that mangoes are high in carb, so if you are on a low carb diet you might want to skip them.

Herring

Atlantic, pickled herring gives 219 mcg (24% of daily value) of vit. A in 3 ounces.

They are also rich in vitamin D and omega 3 fatty acids. So, it is good news for seafood lovers.

Cantaloupe

mitchell griest

Cantaloupe melon can boost your immunity and provide you with nutrients.

It contains 135 mcg (15% of daily value) of vitamin A in half a cup.

Enjoy it raw, make a smoothie, or top it in a salad, they are good and rich addition in your diet.

Dried Apricot

Dried fruits, like apricot, might not be a favorite for many but they have their own benefits.

If you like them you can easily enjoy them as a snack.

10 halves of dried apricot will provide 64 mcg (7% of daily value) of vit. A.

They might be a yummy treat for some but owing to its high sugar content it is wise to avoid eating too much.

Conclusion

For good vision and healthy eyes, it is necessary to eat enough Vitamin A food.

Deficiency is rare in the developed world but still exists in developing countries.

Too much dosage can be harmful, so keep the dose in moderation.

Related posts:

  1. Osteoporosis Treatment with Natural Sources of Vitamin D Without a doubt, vitamin D has become one of the most troublesome vitamin in the world. Thanks to the lack of public knowledge about the importance of vitamins in diet the deficiency of this vitamin is increasing day by day. Mainly bone-related problems (osteoporosis and rickets) occur due to lack of this vitamin as it […]...
  2. How Important is Vitamin D for your Skeletal Health? A recent study about vitamin D has turned people’s attention toward this vitamin again. This theory suggests that Vitamin D could be a potential defense against Covid19. We don’t how much truth this hypothesis holds but that your bone nutrition depends on Vitamin D. Is Sun your Bone’s Best Buddy? Importance of Vitamin D for […]...
  3. What Are The Benefits Of Taking Vitamin C Everyday? Vitamin C is an essential and water-soluble vitamin, meaning your body can’t produce it, also known as ascorbic acid and ascorbate. It is found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach, and used to prevent and treat scurvy. Health Benefits Of Vitamin C Yet, it has […]...
  4. Vitamin C: It’s Effectiveness Against Covid-19 Vitamin C, also known as ascorbic acid and ascorbate. It is a vitamin found in various foods and sold as a dietary supplement. It is used to prevent and treat scurvy. This water-soluble vitamin is important for healthy skin, teeth, bones, and blood vessels. It is an essential nutrient that plays a vital role in […]...
  5. What Vitamin Deficiency Causes Rickets? Symptoms and Treatment Rickets is a skeletal disorder that’s caused by a lack of vitamin D, calcium, or phosphate. These nutrients are important for the development of strong, healthy bones. People with rickets may have weak and soft bones, stunted growth, and, in severe cases, skeletal deformities. It is a disease of children. Vitamin D helps your child’s […]...
Tags: Healthy EyesNight BlindnessVitamin AVitamin A sources
Dania Tariq

Dania Tariq

She has received her MS in Food Science from the University Of The Punjab. Being a keen researcher of nutrition and health worked as a Diet consultant. She has written a number of articles in health-focused magazines.

Next Post
epilepsy

What Is Epilepsy? Difference Between Epilepsy and Seizures

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

I agree to the Terms & Conditions and Privacy Policy.

Comment moderation is enabled. Your comment may take some time to appear.

8 Powerful Health Benefits of Garlic
Health

8 Powerful Health Benefits of Garlic

by Dania Tariq
January 13, 2021
Health

Revealing Avocados Nutrition Facts and Health Benefits for Food Lover

by William
December 29, 2020
Fitness

Jeremy Buendia Diet And Workout

by William
December 29, 2020
Fitness

Henry Cavill Bodybuilding Workout

by William
December 29, 2020
Fitness

Bicep Blowout Workout

by William
December 28, 2020
Fitness

Zac Efron’S Baywatch Workout

by William
December 28, 2020
Fitness

The Wolverine Workout

by William
December 28, 2020
8 Powerful Health Benefits of Garlic
Health

8 Powerful Health Benefits of Garlic

Garlic is grown and consumed throughout the world either in fresh or powdered form. This plant belongs to the same ...

January 13, 2021
Health

Revealing Avocados Nutrition Facts and Health Benefits for Food Lover

Avocado is often misunderstood to be a vegetable by many, when in fact it is rather a unique fruit with ...

December 29, 2020
Fitness

Jeremy Buendia Diet And Workout

Jeremy Buendia Diet And Workout   What does Jeremy Buendia's exercise routine resemble? Jeremy Buendia has consistently been a serious ...

December 29, 2020
Fitness

Henry Cavill Bodybuilding Workout

Henry Cavill Bodybuilding Workout   Is there any preferable commendation over being given a role as Superman on the big ...

December 29, 2020
Fitness

Bicep Blowout Workout

Bicep Blowout Workout This ones going to take you route farther than your ordinary straight arrangements of free weight twists ...

December 28, 2020
Fitness

Obi Vincent Back Workout

by William
December 28, 2020
Fitness

Kate Hudson Diet And Workout

by William
December 28, 2020
Fitness

Julianne Hough Workout

by William
December 28, 2020
Fitness

High Caffeine Pre Workout

by William
December 28, 2020
Fitness

Ron Matthews Workout

by William
December 28, 2020
Fitness

Mark Wahlberg Young Workout

by William
December 28, 2020
Fitness

Jay Cutler Gym Workout

by William
December 28, 2020
Live COVID-19 statistics for
United States of America
Confirmed
25,598,061
Recovered
0
Deaths
429,195
Last updated: 2 seconds ago
  • About Us
  • Contact Us
  • Wellness Topics
  • Advertise With Us
  • Advertising Policy
  • Privacy Policy
 

Website by Adziv Digital

Get our wellness newsletter

Fitness and nutrition tips, health news, and more.

Your privacy is important to us

DMCA.com Protection Status

© 2020 Wellness Pitch - All Rights Reserved.
Our website services, content, and products are for informational purposes only. Wellness Pitch does not provide medical advice, diagnosis, or treatment.

No Result
View All Result
  • Fitness
  • Wellness
  • Beauty
  • Nutrition
  • Health
  • Login
  • Sign Up

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms bellow to register

*By registering into our website, you agree to the Terms & Conditions and Privacy Policy.
All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In
x

Covid-19

Covid-19 Live Data

More Information
This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.