Vitamin A Foods
Vitamin A plays a vital role in maintaining eye and reproductive health and immune system function. It also helps keep skin and lungs healthy.
The fat-soluble vitamin can be found in both plant and animal foods. It comes in 2 primary forms: preformed vitamin A (retinol) and provitamin A or beta-carotene.
Carrots
A type of root vegetable in the Apiaceae plant family, carrots are packed with a wide range of nutrients and vitamins. They are also high in dietary fiber, which can help you feel fuller and longer and lessen your overall calorie intake.
Carrots are also an excellent source of vitamin A, which helps the body to fight infections and promote healthy eye and skin health. They’re also rich in lutein, a carotenoid that may reduce the risk of age-related eye diseases such as cataracts.
Besides vitamin A, carrots are packed with antioxidants that can help protect the heart, brain, and other organs from free radical damage. They’re also a good source of potassium, which can relax blood vessels and lower high cholesterol. They’re also low on the glycemic index, which means they won’t cause a spike in blood sugar levels.
Sweet Potatoes
Sweet potatoes are versatile root vegetables for savory or sweet dishes. They’re also a good source of fiber, which is essential for gut health.
They contain a type of starch called resistant starch, which can help reduce the risk of heart disease and diabetes by lowering blood sugar levels. In addition, they’re an excellent source of potassium, which helps lower high blood pressure and improve heart function.
It’s also a good source of vitamin C, which helps keep your immune system strong and promotes iron absorption. Additionally, sweet potatoes are a good source of beta-carotene, supporting eye health and protecting against free radical damage.
Dairy Products
Dairy foods, including milk, cheese, and yogurt, provide a variety of essential nutrients and are an easy way to round out a balanced diet. They also taste delicious.
They’re also an excellent source of calcium, which is essential for healthy bones and teeth. They’re also a good potassium, phosphorus, and vitamin D source.
However, they can upset the stomach in people who are lactose intolerant or have a milk allergy.
The dairy food group includes fluid milk, cheese, yogurt, and fortified soy milk. Other products sold as “milk” but made from plants such as almond, rice, coconut, oat, and hemp are not part of the dairy group because their nutrition content is not like that of milk and fortified soy milk.
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Liver
The liver is a critical organ in the human body. It’s responsible for storing vitamins, including vitamins A and B12, metabolizing proteins, and filtering the blood.
The liver also makes bile, which helps break down fats and remove toxins. It’s also a good copper, iron, folic acid, and natural cholesterol source.
Vitamin A is a fat-soluble vitamin needed to make red blood cells and promote healthy skin, eyes, and immune function. It’s available in a variety of foods and dietary supplements.
It’s important to note that high-dose vitamin A can cause liver damage or even liver failure in some people, especially when combined with medications processed by the liver. It’s best to avoid taking vitamin A while pregnant or on prescription medication.
Leafy Greens
Leafy greens are a great source of vitamin A and many other nutrients. They also contain essential antioxidants and cancer-fighting compounds that can help protect the body from disease.
They are rich in fiber, iron, magnesium, potassium, and calcium. They also have low sodium and cholesterol levels, making them a nutrient-dense food.
Kale is an excellent source of lutein and zeaxanthin, essential for eye health. It is also a good source of vitamin C, which aids in building a robust immune system and benefits skin health.
Collard greens are another excellent vitamin K source, promoting bone health and vascular calcification. It also helps with blood clotting, lowering the risk of heart disease and heart failure.
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