When average person thinks about vitamin A foods or about vitamin A benefits, they probably think about carrots and vision. And they are correct, vitamin A is found in every orange vegetable or fruit (carrot, sweet potatoes, butternut squash, apricots, cantaloupes). Vitamin A that comes from plants is called beta-caroten and it’s also found in dark leafy greens (kale, spinach, broccoli, mustard greens) and other vegetables: red peppers, tomatoes, green peas.
However, there is vitamin A that comes from animals only and it’s called retinoid. It’s found mainly in fatty fish: salmon, herring, sardines or as a Omega-3 supplement, e.g. cod liver oil and organ meats: beef and turkey liver. Both types of vitamin A are important and should be consumed daily, ideally, half of vitamin A daily intake should come from plants and othe half from animals.
Vitamin A intake is measured in Internation Units (IU) and it’s suggested that younger kids take 2000-2300 UI per day, older kids 3000 UI/day and adult 5000 UI/day.
Vitamin A is good for vision (prevents eye-inflammation and dry eyes), immune system, gene transription, acts anti-viral, prevents cell damage and it’s great for skin (it can be applied topical). Since both types of Vitamin A are also antioxidants, they prevent certain types of cancer. If you think that you won’t get enough Vitamin A from food you eat, use supplement.
Since vitamin A is fat soluble vitamin, he needs to be consumed with fat and that will boost absorption.
Vitamin A is one of the vitamins that are actualy stronger after cooking. So, cooked carrot has more vitamin A than raw.
Eating lots of fruits and vegetables with vitamin A is great protection against viruses or stroke.