The Importance, Role, and Sources of Vitamin A
Here we have a fat-soluble vitamin (stored in a liver) that ensures a normal reproduction of cells, and the development of embryos and fetuses. Carrots are synonyms for good vision because they are high in vitamin-A, which maintains our good vision but also keeps our skin & teeth healthy, and immune system strong.
A deficiency in vitamin A can lead to permanent blindness. Unfortunately, many developing (3rd world) countries around the world are facing the problem of having a significant number of blind children, caused by an extreme deficiency in vitamin A.
Overconsumption is not good, neither. It leads to hair loss, vomiting, nausea, etc. One could make a conclusion that Bruce Willis watched Bugs Bunny very often...
Vitamin A is found in two forms! The first is "Retinol" which is an active form of vitamin-A, and we are finding it in whole milk, animal liver, and some fortified foods. The second form is Carotenoids, the dark-colored pigments, that are found in plant foods. There are more than 500 known Carotenoids, including the Beta Carotene (an antioxidant, a great anti-aging agent).
There are two types of vitamin-A that are found in the diet! Preformed vitamin-A that is found in animal products (meat, fish, dairy products), and Provitamin-A that is found in plant-based foods. The most common type of Provitamin-A is Beta-Carotene.
The daily intake value for an adult man weighing 70 kilograms is 900μg (micrograms). For adult women, DV is somewhat lower (700 micrograms). However, the tolerable upper intake level for adult men is 3000μg.
Great Sources Of Vitamin A:
01) Carrots (vitamin A per 100g = 852μg)
02) Tuna (vitamin A per 100g = 757μg)
03) Butternut Squash (vitamin A per 100g = 558μg)
04) Sweet Potato (vitamin A per 100g = 961μg)
05) Spinach (vitamin A per 100g = 524μg)
06) Cantaloupe (vitamin A per 100g = 169μg)
07) Lettuce (vitamin A per 100g = 436μg)
08) Red Bell Peppers (vitamin A per 100g = 147μg)
09) Pink Grapefruit (vitamin A per 100g = 58μg)
10) Broccoli (vitamin A per 100g = 77μg)
Source: WHO