Vitamin A is an essential element that for the body primarily to maintain eye health. Also, vitamin A also has a necessary role in maintaining healthy skin, improve immune function and gene transcription. Another vital part of vitamin A is to keep cells in important human organs such as heart, lungs, and kidneys.
Vitamin A deficiency can cause blindness and decreased immune function against diseases, especially those caused by viruses. Damage to body cells due to the oxidation process is also a bad impact when someone is deficient in vitamin A.
You need to know more about the adequacy of daily vitamin A intake and the sources of vitamin A you can consume each day. According to nutrition experts, the body needs vitamin An input depending on age, sex, and reproductive status. In certain conditions such as growth period, before the elderly, and during pregnancy, the need for vitamin A will increase quite high.
Here are food sources that contain vitamin A based on daily value (DV) or vitamin A intake of 5,000 international units (IU).
Vitamin A food sources
1. Potatoes and carrots
The best source of vitamin A you can easily find is potatoes and carrots. Cooked potatoes per 200 grams have 38.436 IU (769% DV) of vitamin A. While frozen pieces of cooked potatoes, per 200 grams has 578% DV of vitamin A. Potatoes of canned potatoes and raw potatoes each with 200 grams has 444% and 377% DV of vitamin A.
For carrots, it seems that during this time most people identify carrots as the primary source of vitamin A. Not wrong indeed the fact is in a state already cut and cooked, per-156 grams contain 26,572 IU (532% DV) vitamin A.
While for carrot frozen and raw carrots, per-156 grams has 494% and 408% DV of vitamin A.
2. Dark leafy vegetables
Dark colors in vegetables are a form of high antioxidants in these plants. Some types of antioxidants such as anthocyanin, flavonoids, and beta-carotene have strong dye elements. The old cabbage in every 130 grams has 17,707 IU (354% DV) of vitamin A. While other types of dark-leaved vegetables that have a high percentage of DV are found in spinach and mustard greens. Every 130 grams of spinach has 458% DV of vitamin A, while the mustard every 130 grams has 391% DV of vitamin A.
Red lettuce or Romaine lettuce is also known as a source of vitamin A with a content of 40.94 IU (82% DV). Vitamin A can also be found in red spinach, red cabbage, kale, and some spices such as rosemary and oregano.
3. Pumpkin group
In every 205 grams, it has 22,868 IU (457% DV). For a better source of vitamin A there is a yellow pumpkin that when cooked and smoothed, every 205 grams has 282% DV of vitamin A.
4. Dried fruits
Apricots, plums, peaches and dried, for every 60 grams has a 151%, 24%, and 17% DV. In addition to the dried fruits above, other dried fruits such as dates, grapes, and figs also have vitamin A.
5. Melon and tropical fruits
The slice of melon fruit in every 160 grams has at least 5,411 IU (108% DV). In the tropics, there are various sources of vitamin A such as mango and papaya, which each fruit has at least 36% and 30% DV of vitamin A. There is another source of vitamin A again from the tropics such as carica, sapodilla, and dragon fruit.
Red, green, and yellow peppers weighing 165 grams each have 103%, 12%, and 7% DV of vitamin A. You can also download vitamin A content of chili types such as red and green peppers.
Every 85 grams of tuna and bluefin has 43% DV of vitamin A. As for sturgeon fish, and oysters, each with 85 grams has 15% and 8% DV.
Once you know the sources of vitamin A above, you should also know the ways and techniques of serving and processing of each, so that vitamin A content is not damaged and even lost and you get the benefits optimally.