Vitamin A Overview
Vitamin A is found in both animals and plants.
The Vitamin A found in animals is fat-soluble and is known as retinoids, which include retinol, retinoic acid and retinal. Too much of animal derived Vitamin A can become toxic as it is stored in our tissues and can build up over time.
The Vitamin A found in plants is called carotenoids, ex: beta-carotene, and is converted by the body into retinol. Carotenoids are water soluble and are not toxic as they do not build up in the body over time.
Health Benefits of Vitamin A
Vitamin A is known for having many health benefits. At one time it was called the "anti-infective vitamin".
The following is a list of the health benefits associated with Vitamin A:
- Used to treat skin conditions including acne, wrinkles and balding.
- Essential for healthy eyesight, including night vision.
- Helps with healing and is needed for the regulation of cell development and reproduction.
- Helps with preventing infections. It has been shown to increase immunity with increased antibody activity.
- Reduces the risk of certain cancers such as breast, colon, esophageal, and some forms of skin cancer.
Vitamin A Deficiency Symptoms
Inadequate intake of Vitamin A can result in vision problems or blindness. One of the first symptoms of a Vitamin A deficiency is trouble seeing at night.
Other symptoms may include skin infections, acne, dry, scaly skin, throat infections, sore eyelids, dandruff and dry hair.
Foods Rich In Vitamin A
Vegetables that are yellow-orange in color indicate they are full of beta-carotene and are a good source of Vitamin A.
Sweet potato is the vegetable with the highest amount of Vitamin A.
Carrots, pumpkin, butternut squash and cantaloupe are also good sources of Vitamin A.
Other Vitamin A sources include dark green leafy vegetables such as kale, spinach, collar greens and swiss chard, romaine lettuce, dried apricots, sweet peppers, tuna fish, mango, peas, broccoli and tomatoes.
Cheese, eggs, milk and yogurt are good non plant sources of Vitamin A.
Vitamin A Rich Recipes
Pumpkin Pie
1 can of pumpkin
2 eggs, beaten
3/4 cup granulated sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
10 oz. of whole milk
1 unbaked pie crust
Preheat the oven to 425 F.
In a large bowl, add pumpkin, eggs, sugar, cinnamon, ginger and cloves. Mix well. Gradually add the milk. Pour into pie crust.
Bake for 15 minutes. Reduce oven temperature to 350 F. Bake for 40 - 50 minutes. Cool for 2 hours. Serve with whipped cream or vanilla ice cream.
Source: https://www.verybestbaking.com/recipes/18470/libbys-famous-pumpkin-pie/
Baked Sweet Potatoe Fries
2 large sweet potatoes
2 TBS olive oil
1/2 tsp seasoned salt
1/2 tsp black pepper
1/2 tsp paprika
Preheat the oven to 400 F.
Peel and cut sweet potatoes in half. Cut each half in half. Cut each half into fries. Place in a single layer onto a large cookie sheet. Drizzle with olive oil.
Mix together seasoned salt, black pepper and paprika. Sprinkle over sweet potatoes.
Bake for 20 minutes. Flip the fries. Bake for another 20 - 25 minutes.
Source: https://ice-princess-recipes.blogspot.com/2019/02/sweet-potato-fries.html
Vitamin A Rich Smoothie
1 orange, peeled
1 carrot, peeled and chopped
2 sticks celery, chopped
1/4 cup frozen mango
1 cup water
Add all ingredients in order to a blender and puree until smooth.
Source: http://www.bbcgoodfood.com/recipes/vitamin-booster-smoothie
(paid links)
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