Have you ever heard that eating carrots will fix your vision? Or ever wondered what nutritional value that glowing orange color in your produce provides? These characteristics are aspects of vitamin A, which plays a central role in our vision, skin, growth, and immune system.
Vitamin A is an essential vitamin, meaning the body cannot produce it, so it must be obtained through food. The highest sources of vitamin A are beef liver, sweet potatoes, raw carrots and spinach. The major sources of vitamin A are found in the form of beta-carotene, which is mainly brightly colored food, with hues of green, yellow, and orange. Fruits include mangos, apricots, cantaloupe, and watermelon. Vegetables include carrots, sweet potatoes, broccoli, and tomatoes. Additionally, dairy products are another source of vitamin A.
The chief role of Vitamin A is to promote healthy skin and vision. The recommended daily value for women is 700mcg (micrograms), and 900mcg for men. A healthy diet with variety will provide most people with enough vitamin A. However, deficiencies can still occur. Deficiencies can result in night blindness, rough skin, higher susceptibility to infection, impaired growth, eye problems, and impaired growth. Too much vitamin A, also known as toxicity, can lead to red blood cell breakage, abdominal cramps, nausea, weight loss, blurred vision, and more.
Meals on the Summer 2022 Cuisine for Healing menu that are rich in Vitamin A include:
-Sweet Potato Hash with Turkey Sausage
-Sweet Potato Grain Bowl w/ Lemon Tahini
-Apple Carrot Muffin
Sources:
-https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945
-Boyle, Marie. Personal Nutrition, 10th Edition Cengage Learning 2019
