Vitamin-A and all vitamins and minerals are building blocks for your body.
Foods High in Vitamin-A
If you want to get your daily dose of Vitamin-A, it is important to eat foods high in Vitamin A as well as beta carotene. Why beta carotene? Well, because the body converts beta carotene into Vitamin A.
While it is important to watch your intake of Vitamin A because of toxicity, that is not the case for beta carotene. Beta carotene is quickly eliminated from the body and doesn't stay long enough to build up a toxicity.
Some say, however, that if you take in too much beta carotene and/or Vitamin A, you can overload your system and cause your skin and eyes to turn yellow or orange!
It is not recommended for regular, healthy adults to take over 25,000 IU of Vitamin A in its active form, unless they are pregnant or trying to become pregnant. Women who are pregnant or are trying to become pregnant should only take up to 10,000 UI of Vitamin-A because it can be toxic to a fetus at levels higher than that.
The best way to take in Vitamin A is by eating foods high in Vitamin A and beta carotene. It is less likely that one will overdose when limiting intake of Vitamin A to foods high in Vitamin-A. Eating foods rich with the many types of carotenoids is said to lower the risk of cancer, heart attacks and strokes.
There are two types of Vitamin A and three types of foods high in Vitamin A. Retinoids come from animals and carotenoids are found in fruits and vegetables. It is considered safer to eat large amounts of fruits and vegetables containing beta carotene than it is to eat large amounts of meat that contain Vitamin A.
Foods high in Vitamin A and beta carotene are yellow-orange vegetables and fruits (carrots, pumpkins, mangoes, apricots, summer squash, butternut squash, cantaloupe, peaches, nectarines, sweet potatoes and yams), turnips, beet greens, romaine lettuce, collard greens, turnip greens, leaf lettuce, spinach, red peppers, hot chili peppers, broccoli, kale and asparagus.
Other foods high in Vitamin A include milk, cheese, fatty fish, eggs, fish liver oil, chicken, pork, beef, veal and other meats. Liver is considered to be the richest source of Vitamin A.
For the highest levels of carotenoids, it is best to serve foods high in Vitamin A fresh or lightly cooked. Steaming, baking and grilling help foods high in Vitamin A to release their carotenes, which makes it easier for your body to convert the carotenes into Vitamin A on an as needed basis.
Symptoms of Vitamin A Deficiency
♣ dry eyes
♣ dry skin
♣ frequent infections
♣ hair loss
♣ loss of appetite
♣ night blindness
♣ poor growth
As with all vitamins and minerals, it is best to seek a doctor or dieticians advise before you begin taking Vitamin-A or beta carotene supplements.
"To Your Health"
Wikipedia's Definition of Vitamin A
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