So far, carrots are known as a source of vitamin A. However, actually there are various types of foods that contain vitamin A, ranging from fruit, vegetables and even meat.
Vitamin A was the first to be identified, so it is named from the first letter of the alphabet. These vitamins include fat-soluble vitamins that have an important role in maintaining vision, growth and immune function, and reproductive health.
Various Foods Containing Vitamin A
Vitamin A in food comes in two forms, namely retinol (vitamin A1) which is found in animal foods, and carotenoids (beta carotene) which is found in plant foods.
Retinol is found in beef liver. Every 1 serving of beef liver (70 grams) contains about 6000 mcg of retinol, which is equivalent to 7 times our daily requirement of vitamin A.
Some other animal foods that contain vitamin A include:
- Mackerel or salmon
- Cod liver oil
- Fish roe or caviar
- Chicken's liver
- Cheese
- Boiled eggs
Beta carotene is a plant substance that is quickly converted into vitamin A in the body. Foods high in beta carotene include:
- Sweet potato
- Pumpkin
- persimmon fruit
- Mustard
- Carrot
- Red paprika
- Spinach
Know the Benefits of Vitamin A
Vitamin A has many benefits that are necessary for the development and function of the eyes, skin, and immune system. In addition, vitamin A is also beneficial in preventing and treating cancer, protecting the heart and cardiovascular system and slowing down the aging process.
For women, eating foods that contain vitamin A is very good in preventing breast cancer and helping the recovery of vaginal infections. As for men, eating foods that contain vitamin A can also play a role in increasing their sperm count. The ideal amount of vitamin A for adults is 0.7 mg a day for men and 0.6 mg a day for women.
Vitamin A deficiency can cause vision problems and a weakened immune system. Therefore, it is important for all of us to get enough vitamin A every day.
This can be achieved through a healthy diet, especially vegetables and fruit. If necessary, you can take vitamin supplements. However, the consumption of vitamin A supplements must be consulted by a doctor.
Excess vitamin A can pose a risk of health problems, such as more brittle bones in the elderly, and the risk of health problems for the fetus in pregnant women.