Vitamin A is an essential nutrient that helps protect the eyes, support immunity and maintain healthy skin. According to the National Institutes of Health (NIH) and Healthline, the body can absorb vitamin A from two sources: retinol (from animals) and beta-carotene (from plants). Here are five groups of foods rich in vitamin A that experts recommend including in your daily diet.
1. Animal liver
Beef, chicken liver, and cod liver top the list of natural sources of vitamin A. Healthline says that only a small serving of cow's liver can provide more vitamin A than daily needs. However, nutritionists recommend not eating too much to avoid excess.
2. Vegetables are orange and red
Carrots, pumpkin, sweet potatoes and red bell peppers are rich in beta-carotene - a compound that the body converts to vitamin A. NIH said this group of foods is safe and causes little excess because the body self-regulates beta-carotene metabolism.
3. Dark green vegetables
Spinach, kale, spinach and broccoli are not only rich in vitamin A but also add fiber and antioxidants, helping to boost immunity and reduce the risk of chronic diseases.
4. Gold - orange fruits
Mango, papaya, apricot, peach and yellow melon contain significant amounts of beta-carotene. Medical News Today and Health sites note that this fruit group supports the eyes and skin thanks to its strong antioxidant properties.
5. Dairy and egg products
Fresh milk, cheese, butter and egg yolks are natural sources of retinol. This is an easily absorbed form of vitamin A, suitable for children and the elderly.
Conclusion:
Supplementing a variety of food groups rich in vitamin A helps protect the eyes, increase immunity and maintain overall health. However, experts recommend eating in a balanced way and avoiding overusing sources rich in retinol such as the liver.
