Do you know the health importance of incorporating vitamin A into your diet? This vitamin plays a fundamental role in several systems of our body, but, above all, it is crucial for the maintenance of vision, body growth, the body’s immune function and reproductive health.
Vitamin A is an essential, fat-soluble micronutrient essential for the proper functioning of various systems throughout our body. To keep our immune system strong, and, above all, our eyes, it is crucial to consume large amounts of this vitamin We’ll tell you more about it!
Why do we need vitamin A and what are its benefits?
The most important thing to bear in mind is that our body cannot produce vitamin A on its own from scratch, so it is an essential micronutrient that we need to obtain from food, including fruit.
Vitamin A is stored in the liver and released according to the particularities of your body. According to the National Institute of Health (NIH), men need about 900 micrograms and women about 700 micrograms a day of this vitamin and it also helps the heart, lungs and other organs to function properly.
Importantly, carotenoids are pigments or dyes found in plants that colour fruits and vegetables yellow, orange and red, and when ingested by the body, can also be converted into vitamin A.
Thus, the main benefits of this vitamin include:
- Improving eyesight
- Reduces the risk of night blindness
- Strengthens bones and teeth.
- Promotes muscle growth
- Boosts the immune system
- Prevents some cancers (according to some studies)
- Maintains a healthy reproductive system
Vitamin A deficiency
According to the World Health Organisation (WHO), vitamin A deficiency is a public health problem that occurs in more than half of the world’s countries, especially in Africa and Southeast Asia, with the most severe effects of deficiency seen in young children and pregnant women in low-income or underdeveloped countries.
Vitamin A deficiency usually develops during infancy, especially when a child has not been fed or has not received an adequate amount of breast milk. Diarrhoea also leads to vitamin A loss in children. Vitamin A deficiency also causes xerophthalmia, which affects pregnant women and children and causes night blindness, and is the leading cause of blindness among children, especially in developing countries.
So getting adequate amounts of vitamin A in your diet helps prevent deficiency symptoms, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections of all kinds.
Which fruits contain the most vitamin A?
Vitamin A is found in various foods such as fruits, vegetables, animal feed and dairy products. However, some scientific reviews indicate that fruits are easier to digest than vegetables, so here is a list of the fruits with the highest vitamin A content.
Papaya is rich in antioxidants and vitamin A. It is excellent for eyesight and skin. It also protects the cornea and prevents retinal degeneration, making it a great vitamin A-rich food for the eyes. You can have it for breakfast or as a smoothie or dessert.
Mangoes are known as the king of fruits and are also an excellent source of vitamin A, vitamin C, minerals and fibre. A medium-sized mango provides almost 75% of the vitamin A required. Mangoes reduce the risk of cancer, such as colon cancer and other major diseases.
Grapefruit contains high amounts of vitamin A and vitamin C. Rich in antioxidants that help prevent various chronic conditions such as heart disease, cancer and eye-related problems, it also boosts immunity and keeps you healthy.
Watermelon is a fresh and very nutritious fruit. It is especially popular in the summer, is naturally sweet and contains a high dose of vitamin A. It works wonders for improving immunity, skin health and eye health, and repairs skin and hair.
Mandarin oranges are a good source of vitamin A and vitamin C. Both vitamins play a crucial role in maintaining good eye and skin health, thus protecting your eyes, especially from cataracts. Mandarin also helps in the treatment of various skin conditions, such as ageing, eczema, etc., and controls other skin ageing processes, such as dull skin and wrinkles.
6. Fresh apricots
Fresh apricots are also packed with vitamin A. They help improve vision, immunity and protect the skin. In addition, this fruit helps reduce the chances of age-related eye problems.
Guava is known as a good eye health booster due to the high presence of vitamin A in it. It delays the development of cataracts and macular degeneration of the eye. It also helps to brighten the skin and slows down the ageing process.
The nectarine is bright red and has a high vitamin A content. It protects your eyes from free radiation that can damage them. Nectarine also prevents macular degeneration, boosts cell growth and white blood cell development. In short, vitamin A supplementation such as G7 Vision, which contains the most effective nutrients for eyesight, among others, is essential for the proper functioning of virtually the entire body, and taking it in large quantities will help strengthen several systems in your body.