Vitamin A is essential for the health of your eyes, but also plays a role in proper reproduction and growth as well as a strong immune system and normal differentiation of your cells, note Paul M. Insel, R. Elaine Turner and Don Ross, authors of "Nutrition." There are many foods sources of vitamin A, as well as beta-carotene, which is turned into vitamin A by your body. Adding some of these foods can help you reach the 700 to 900 mg that you need each day.
Carrots
Carrots are a plant-based source of beta-carotene, which transforms into vitamin A as you digest your food, reports Insel, Turner and Ross. A 1/2 cup serving of carrots supplies you with 19,152 IU of beta-carotene, almost four times that amount you need for one day. Raw and cooked carrots supply similar amounts so add carrots to soups and salads or serve a side of steamed carrots with cinnamon as some ways to increase your consumption of carrots. Sweet potatoes are a good alternative if you do not like carrots, add Insel, Turner and Ross, and supply you with 21,140 IU of beta-carotene in one small potato.
Eggs
Eggs are one of the few animal-based sources of vitamin A. This vitamin is in the form of vitamin A, so it does not need to be converted by your body. Adding a few eggs to your diet each week can help you increase your vitamin A intake, which may help you improve your health. Eat a scrambled egg with toast for breakfast or make a quiche or frittata for a healthy and vitamin-A rich dinner. Other animal sources of vitamin A include fish liver oil, such as cod liver oil, liver and whole milk, reports Roberta Larson Duyff and the American Dietetic Association, authors of "American Dietetic Association Complete Food and Nutrition Guide."
Leafy Greens
Leafy green vegetables, such as spinach, lettuce and kale, are packed with beta-carotene, which can be converted to vitamin A by your body. The darker green the vegetables are the more beta-carotene they will contain, adds Insel, Turner and Ross. A 1/2 cup of cooked spinach contains 8,909 IU of beta-carotene, which is about twice the amount you need each day. A 1 1/2 cup serving of romaine lettuce will supply you with 4,936 IU of beta-carotene. Try adding a large salad to your daily diet or serving steamed greens as a side dish to help you increase your intake of leafy greens.
References
- "Nutrition"; Paul M. Insel, R. Elaine Turner and Don Ross; 2004
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and American Dietetic Association; 2006
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