Vitamin A helps your eyes adjust to light changes when you come in from the outdoors.
Vitamin A is important to maintaining clear vision, promoting skin health and producing red blood cells. Retinol is the animal form of vitamin A that is stored in the liver after absorption and used by the body when it is needed. By ingesting certain fruits, vegetables, grains and supplements, you can ensure proper Vitamin A intake. According to the USDA, the average person should consume at least 900 micrograms of vitamin A per day, but no more than 3,000 micrograms.
Fruits
Cantaloupes are an excellent source of Vitamin A, as are mangos, melons, apricots, tangerines, plums and watermelons. To maximize your vitamin intake, eat these fruits raw by preparing a fruit salad. They're not required to be fresh, so you can always buy them frozen or in a can.
Vegetables
Like fruits, vegetables should also be eaten raw to maximize Vitamin A and retinol intake. However, if you must cook them, steaming is the preferred method, as frying takes out some of the nutrients. Vegetables that are rich in Vitamin A include carrots, spinach, sweet potatoes, tomatoes or any other leafy greens.
Other Sources
Having a quick bowl of oatmeal in the morning is a great way to get Vitamin A. Milk, cheese and butter are also good sources. Most proteins don't have a lot of Vitamin A or retinol, but wild caught salmon contains a minimal amount. This can be purchased fresh or canned at your local supermarket.
Supplements
If you regularly incorporate the above foods into your daily diet, you will not likely need to take a Vitamin A supplement. In fact, it's important to note that too much Vitamin A can be toxic. Warning signs of an overdose include nausea, headaches and muscle and joint pain. If you do require a retinol supplement, most pharmacies and health shops carry a variety of brands.
Tags: fruits vegetables, Vitamin retinol