This post will tell you what foods rich in vitamin A and why it is so important for our body, especially for our eyes.
Eating a balanced diet, with all the necessary nutrients and vitamins, is essential to maintain good health. In these vitamins, there is one that is especially beneficial for the eyes, it is vitamin A.
What is vitamin A?
Vitamin A is a nutrient that is fat-soluble and is contained in the liver. Fat-soluble means that it is soluble in fatty substances and that it cannot be released through the urine.
This is necessary in various biological processes such as the development of the immune system, the formation and maintenance of skin and mucous cells, growth, and vision.
Vitamin A also has many antioxidant properties, which protect the body’s cells from free radicals, which cause aging.
Types of vitamin A
There are two types of vitamin A: perforated vitamin A and Provitamin A.
Preformed Vitamin A
Perforated vitamin A is present in animal products such as beef, fish, chicken, and dairy products.
Provitamin A is present in foods of plant origin, such as fruits and vegetables. The beta – carotene is the type of Provitamin A more common.
Functions of vitamin A
Vitamin A helps maintain healthy teeth, as well as soft and bone tissues, mucous membranes, and skin. This vitamin is also known as retinol, since it produces the pigments in the retina of the eyes, it also promotes good vision.
The beta – carotene is one of the more than 500 different carotenoids. Carotenoids are dark pigments present in foods of plant origin; these can be transformed into a form of vitamin A.
Beta-carotene is an antioxidant; it protects cells from damage caused by free radicals, which contribute to the development of chronic diseases and the aging process. Foods that are a source of beta-carotene can reduce the risk of developing cancer.
Foods rich in vitamin A
The following foods are an excellent source of vitamin A:
The beef, chicken provide vitamin A. In addition meat contains vitamin B12, which plays an important role in the production of red blood cells.
This type of food contains a large amount of vitamin B6, improving the immune system, and accelerating metabolism.
The fish and seafood are also rich in vitamin A.
Fish contains proteins like meat and is rich in vitamins and minerals.
Some varieties of fish with an excellent source of Omega 3 fatty acids beneficial for cardiovascular health. The linseed oil or flax is also rich in Omega 3 acids. Image salmon, source of omega 3Salmon is a source of Omega-3.
For its part, shellfish also contain minerals such as zinc, selenium, and iron, they are rich in Omega-3 fatty acids; they help in the prevention of cardiovascular diseases and various types of cancer.
Milk, butter, or cheese are not only a source of calcium but also of vitamin A. Dairy products are complete foods since they contain proteins, minerals, iron, vitamin B13, vitamin B2, and fiber.
Eggs are also part of foods rich in vitamin A. They also contain vitamin B12, pantothenic acid, biotin, Vitamins D, A, B2, and niacin, and minerals such as phosphorus, zinc, and selenium. They are relatively low in calories since an egg has about 156 calories.
Fruits like cantaloupe, apricot, and mango are a good source of this vitamin. They also provide us with vitamins, minerals, fiber, and other compounds that benefit our health. They also contain antioxidants that prevent premature aging of cells, resulting in healthier, younger, and cleaner skin.
Carrots, broccoli, sweet potatoes, cabbage, and spinach are among the vegetables with the most vitamin A. Vegetables also provide minerals and water to the body and are also high in fiber.Legumes also provide the body with a good amount of vitamin A. Beans, chickpeas, lima beans, lentils … are a great source of protein and nutrients.
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