KOMPAS.com – Vitamin A is a fat-soluble vitamin which has an important role in maintaining vision, body growth, immune function and reproductive health.
Vitamin A deficiency can cause various health problems, including blindness, especially in developing countries.
To prevent this deficiency, it is important to consume foods rich in vitamin A.
Recommended daily intake of vitamin A
The recommended daily intake of vitamin A is 900 micrograms for men, 700 micrograms for women, and 300–500 micrograms for children and adolescents.
Also read: Mango and Carrot Juice Recipe, Healthy Drink Rich in Vitamins A and C
Most people in developed countries get enough vitamin A from their daily diet.
Foods that contain lots of vitamin A
The body can produce vitamin A from carotenoids found in plants, such as beta-carotene and alpha-carotene. Here are some foods rich in vitamin A:
1. Sweet potato
1 cup (200 grams): 1,920 micrograms (213 percent daily requirement)
2. Pumpkin
1 cup (205 grams): 1,140 micrograms (127 percent daily requirement)
3. Kale
1 cup (118 grams): 172 micrograms (19 percent daily requirement)
4. Radish leaves
1 cup (144 grams): 549 micrograms (61 percent daily requirement)
Also read: How to store carrots so they last, put them in the refrigerator
5. Carrots
1 cup (155 grams): 1,280 micrograms (142 percent daily requirement)
6. Red peppers
1 large fruit (164 grams): 257 micrograms (29 percent daily requirement)
7. Spinach
1 cup (180 grams): 943 micrograms (105 percent daily requirement)
8. Mango
1 cup (165 grams): 89 micrograms (10 percent daily requirement)
