Vitamin A is an essential nutrient that plays a role in many bodily processes, including immune function, reproduction, healthy vision, the normal functioning of the heart, lungs, kidneys, and other organs, skin health, as well as growth and development. This article describes vitamin A-rich fruits and the recommended daily amount.
1. The role of vitamin A in life
Vitamin A is a crucial nutrient in everyone's daily life. Since the human body can not produce vitamin A by itself, it is necessary to obtain it from the diet. This vitamin is fat-soluble and is found in many types of food. Vitamin A exists in two forms:
- Retinol: This form is found in animal-based foods such as beef and chicken. The body can directly consume this form of vitamin.
- Beta-carotene (Provitamin A): This is a plant-based source of vitamin A derived from fruits and vegetables. Beta-carotene is converted into the active form (retinol) before the body uses it.
Both forms of vitamin A are available as supplements, but studies show that they are better absorbed when consumed with fat in the diet. Consuming vitamin A-rich foods is proven to be important for maintaining reproductive health, vision, and the immune system. Since vitamin A can not be produced by the body, it is considered an essential micronutrient. This suggests that people need to supplement vitamin A through their diet. On average, adults need 700 to 900 micrograms (mcg) of vitamin A daily. Vitamin A plays an important role in many body systems,including:
- For the Eyes: Due to its importance to vision, one form of vitamin A is called retinol. Supplementing this vitamin maintains retinal health and prevents age-related macular degeneration. It also helps reduce the risk of nyctalopia. Children are often given periodic vitamin A supplements at healthcare centers. When deficient in vitamin A, mucous membrane production decreases, skin becomes dry, and keratinization occurs on the skin. These symptoms are apparent, and most noticeable in the eyes. Initially, dry eye occurs, which can lead to more severe damage. Damaged epithelial cells and a weakened immunity allow bacteria to invade.
- For the immune system: Our immune system is a complex collection of different cells that help keep the body healthy. Vitamin A plays a key role in helping these cells communicate and self-regulate effectively. Vitamin A helps prevent infections. In sick children, it helps to make the disease go away quicker, thereby lowering the risk of death. Vitamin A is particularly effective in combating measles, a disease common in children that affects the eyes and poses significant dangers. Severe complications are often observed in children with low vitamin A levels. Hence, the Vietnamese government has implemented policies to provide vitamin A supplements for children under five years old. This ensures all children have stronger immunity, reducing malnutrition and infection.
- For Reproductive Health: Vitamin A has various benefits for the reproductive system. An adequate amount of this vitamin in the diet helps prevent birth defects and reduces the risk of infertility in all genders.
Additionally, vitamin A helps improve bone and dental health. Its deficiency is closely related to poor bone health. Some studies indicate that people with low vitamin A levels in their blood are more prone to fractures. Furthermore, sufficient vitamin A intake promotes muscle growth and lung formation in fetuses. According to some studies, vitamin A may prevent cancer and asthma. Vitamin A is stored in the liver and released when the body needs it.
2. Recommended daily amount of vitamin A
Vitamin A is a fat-soluble vitamin. It plays a vital role in maintaining vision, body development, immune function, and reproductive health. Getting enough vitamin A through diet prevents deficiency symptoms such as hair loss, skin issues, dry eyes, nyctalopia, and increased susceptibility to infections. Vitamin A deficiency is a leading reason of blindness in developing countries. Conversely, most people in developed countries get enough vitamin A from their diet. According to the National Institutes of Health (NIH), men need approximately 900 mcg, while women need around 700 mcg daily. Basically, the daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canada.
3. Vitamin A-rich fruits to include in the daily diet
Vitamin A is commonly found in two food sources: animal-based foods such as liver and dairy products and plant-based foods such as fruits and vegetables. Since vitamin A is easily lost or degraded during cooking and heating, researchers recommend obtaining vitamin A from fruits. This ensures sufficient daily intake. Studies suggest that fruits are easier to digest than vegetables. Below is a list of vitamin A-rich fruits:
3.1 Papaya
Papaya is rich in antioxidant vitamin A. It is beneficial for maintaining healthy vision and skin. It also protects the cornea and prevents retinal degeneration. Papaya can be consumed at breakfast, as a smoothie, or as a dessert. According to USDA data, papaya contains up to 247 micrograms of beta-carotene.
3.2 Mango
The answer to the question, "Which fruit is rich in vitamin A?" is mango. Known as the king of fruits, it is also a great source of vitamin A, vitamin C, minerals, and fiber. A medium-sized mango provides nearly 75% of the daily vitamin A requirement. Mango reduces the risk of certain cancers and other diseases. However, due to its high sugar, mango can raise blood sugar levels in some diabetic patients. Therefore, balancing mango consumption with other fruits is suggested to maintain stable blood sugar levels.
3.3 Cantaloupe
Cantaloupe is a summer fruit rich in vitamin A, vitamin C, potassium, and magnesium. It is often consumed during hot summer days.
3.4 Grapefruit
Grapefruit contains significant amounts of vitamin A and vitamin C. It is rich in antioxidants, which help prevent chronic diseases such as heart disease, cancer, and eye-related problems. It also strengthens immunity and keeps the body healthy.
3.5 Watermelon
Watermelon is a sweet fruit with a large amount of vitamin A. It has great effects on boosting immunity, improving skin health, and promoting eye health. Watermelon enhances skin and hair health and prevents damage.
3.6 Fresh Apricots
Apricots are available in fresh, dried, and canned forms. Fresh apricots are high in vitamin A, They can enhance vision, boost immunity, and protect skin. Apricots help reduce the risk of age-related eye problems.
3.7 Tangerines
Tangerines are an abundant source of vitamin A and vitamin C. Both vitamins play important roles in maintaining eye and skin health. Vitamin A prevents age-related macular degeneration (and other age-related eye problems), which causes vision impairment. It also protects the eyes from cataracts. Tangerines help treat and manage various skin conditions, such as aging, eczema, dullness, and wrinkles.
3.8 Peaches
Peaches, often with bright red skin, are rich in vitamin A. They protect the eyes from harmful free radioactive particles which can be harmful to the eyes. They also support eye health and potentially prevent macular degeneration. Peaches also promote cell growth and leukocyte growth. Vitamin A in peaches helps the body avoid infections and enhance immune system function.
3.9 Guava
Guava is known for its ability to improve vision due to its vitamin A content. It slows the progression of cataracts and macular degeneration. Guava also brightens the skin and delays aging.
In conclusion, vitamin A is an important nutrient necessary for everyone. It is found in many animal-based and plant-based foods. However, since vitamin A is easily degraded at high temperatures, researchers recommend obtaining it from fruits such as mangoes, guavas, and melons. These foods are readily available in our daily lives, so parents should ensure adequate vitamin A intake for their children and themselves.
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Reference sources: pharmeasy.in, healthline.com, webmd.com
