Vitamin A, also known as carotene, comes from animal liver, carrots, green leafy vegetables, etc. Foods containing vitamin A include carrots, sweet potatoes, pumpkins, mangoes, etc.

Foods containing vitamin A

Vitamin A is an important nutrient that constitutes the photosensitive material of the retina. Night blindness may easily occur if vitamin A is lacking. Looking at electronic screens for a long time consumes a lot of vitamin A. Therefore, supplementing foods rich in vitamin A is very important to protect your eyes.

Common foods rich in vitamin A: animal liver, carrots, spinach, a large number of orange fruits, etc.

1. Grilled eel: 100 grams of grilled eel contains 1500 mg of vitamin A, which exceeds the daily requirement of the body. In addition, it is rich in vitamin B1, vitamin B2, vitamin D, and vitamin E. Just mix it with some vitamin C to make a vitamin meal.

2. Water celery: 50 grams of water celery contains 850 mg of vitamin A, exceeding the daily requirement. Make it into soup, which is light and low in calories.

3. Pumpkin: 80 grams of pumpkin contains 528 mg of vitamin A. If you cook or make soup, you can get the amount you need for the whole day in one meal. It is also rich in vitamin E, plus vitamin C, which is absolutely nutritious.

4. Carrots: 30 grams of carrots contain 450 mg of vitamin A. Carrot salad is easy to make and you can get enough of it by boiling or sautéing it.

5. Spinach: 50 grams of spinach contains 450 mg of vitamin A. Blanch it with hot water, add sesame seeds, mix it into a cold dish or stir-fry it. After the spinach is heated, the leaves will become smaller, so you can eat more.

The role of vitamin A

Vitamin A is a component of the photopigment in the retina. It is an indispensable nutrient for protecting the eyes and improving vision. If it is lacking, it will cause the epidermis of the conjunctiva to become keratinized, which will block the tear glands, leading to dry eye syndrome and even conjunctivitis. Insufficient vitamin A can cause night blindness because of the lack of photopigments in the retina. Vitamin A is also a regulatory factor in the differentiation of bone marrow cells, including hematopoietic cells in the bone marrow, which require the regulation of vitamin A.

Therefore, vitamin A deficiency will also affect hematopoietic function, leading to anemia, reduced immunity and other problems. Vitamin A is also required for epithelial tissue differentiation. Astaxanthin used in the beauty industry is a member of the vitamin A family.