The normal operation of the body requires a continuous supply of various nutrients. Without any one of the nutrients, the body will feel uncomfortable. For example, if the body lacks vitamin A, the eyes will be particularly uncomfortable. Sometimes the vision will be blurred, sometimes dry and itchy, and tearing may occur after long-term use. In order to avoid vitamin A deficiency, you can usually eat more foods rich in vitamin A.

What foods should be eaten to supplement vitamin A deficiency?

1. Pumpkin and mango. On the surface, these two foods have nothing to do with each other, but they have a lot in common. First, their colors are similar, and second, their nutritional content is similar. These two foods are rich in nutrients, especially vitamin A, and you can eat more of them in daily life.

2. Whole milk. Whole milk has a milkier flavor and higher nutritional value than skim milk. A glass of whole milk already contains considerable amounts of calcium, protein, vitamins D, A and magnesium, and has about 300 grams of calories per 100 grams.

3. Tomato. Some botanical research suggests tomatoes should be classified as fruits rather than vegetables, but they are low in calories and contain lots of the vitamins and minerals we need. One tomato provides about 20 of the recommended intake of vitamin A. It is also rich in vitamin C and lycopene.

4. Papaya. Papaya is rich in minerals, enzymes, vitamins and antioxidants. One papaya contains vitamin A, which is about 29% of what the human body needs daily. You can eat it raw, make it into salads, soups or make it into smoothies.

5. Carrots. 30 grams of carrots contain 450 mg of vitamin A. The recipe for carrot salad is simple. You can get adequate intake by boiling or frying.

6. Spinach. 50 grams of spinach contains 450 mg of vitamin A. Blanch it in hot water, add sesame seeds, mix into cold dishes or stir-fry. After the spinach is heated, the leaves will become smaller and you can eat more.

7. Cress. 50 grams of cress contains 850 mg of vitamin A, which is more than the daily requirement. The soup is light and low in calories.

8. Cantaloupe. You can’t stop eating juicy and sweet cantaloupe. Although it tastes very sweet, the calorie and fat content are not particularly high, with about 24 grams of calories per 100 grams. Cantaloupe is usually eaten cut into petals and shaped like potato wedges. Just one petal provides 120% of the vitamin A needed by humans!