Pumpkin has long been considered a natural store of vitamin A, good for the eyes and skin. However, according to nutritionists, there are many familiar foods that are richer in vitamin A than pumpkin, an essential nutrient that helps maintain healthy vision, teeth, bones and the immune system.
Carrots and sweet potatoes - King beta-carotene in plants
Half a cup of pumpkin contains about 288 micrograms (mcg) of vitamin A, while the same amount of carrots can provide up to 835 mcg, equivalent to 119% of the recommended daily requirement for women. Carrots have a characteristic orange color thanks to beta-carotene, a natural precursor to vitamin A, which helps improve eyesight and fight oxidation.
Sweet potatoes are not far behind, with 961 mcg of vitamin A in just half a cup, higher than the recommended daily intake for both men and women. Beta-carotene in sweet potatoes is not only good for the eyes but also helps protect cells from free radical damage, said nutritionist Jamie Johnson, USA.
Spinach and beef liver, a hidden source of vitamin A
Spinach ( Spinach) is an ideal source of vitamin A for vegetarians, with 524 mcg per half cup cooked. Although green, spinach contains high levels of carotenoids; yellow phage pigment simply "covers" the natural orange color of beta-carotene.
However, the most abundant food containing vitamin A is cow's liver, with 7,740 mcg in half a cup, more than 25 times the amount in pumpkin. Because vitamin A is stored in the liver, animal organs often contain a lot of this nutrient. However, Ms. Johnson recommends: C recorded beef is rich in saturated fat and cholesterol, so you should only eat it once a week to avoid vitamin A excess.
In addition, eggs, whole milk and fish oil are also rich sources of vitamin A, especially useful for children and the elderly at risk of deficiency.
(The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.)
