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The Importance of Vitamin A in Your Diet
A lack of vitamin A may result in a condition known as xerophthalmia, causing difficulty in seeing in dim light. This deficiency can also elevate the chances of developing respiratory illnesses, infections, and anemia. Vitamin A can be obtained from various sources such as eggs, milk, vegetables, and fruits such as carrots and mangoes, among others.
Beta Carotene and Carotenoids: Whats the difference?
Beta-carotene is a type of provitamin A carotenoid found in plant-based products, which the body converts into vitamin A in the intestine.
Most commonly found in fruits and vegetables, beta-carotene is the primary provitamin A carotenoid in foods and supplements, as other carotenoids do not transform into Vitamin A.
Various fruits and vegetables are rich sources of beta-carotene, such as:
Dark leafy greens like spinach, kale, mustard greens, and turnip greens
Carrots
Sweet potatoes, with 23,018 micrograms of beta-carotene per cup when baked
Cooked butternut squash, containing 9,369 micrograms of beta-carotene per cup
Cantaloupe, offering 3,575 micrograms of beta-carotene per cup
Romaine lettuce, providing 2,456 micrograms of beta-carotene per cup
Red peppers, with 2,420 micrograms of beta-carotene per cup
Apricots, containing 1,696 micrograms of beta-carotene per cup
Cooked broccoli, offering 1,449 micrograms of beta-carotene per cup
Cooked pea pods, with 1,216 micrograms of beta-carotene per cup
Fresh mango, providing 1,056 micrograms of beta-carotene per cup
Finding Your Vitamin A
I have been a vegetarian going on 18 years. It was a hard transition due to learning about the different sources of vitamins and minerals I need to stay healthy. My husband became a vegetarian approximately 5 years after me.
In the beginning I would suggest making your weekly menu first. Look up carnivorous or vegetarian recipes on the internet. Research all of the items contained in the recipe, to get an idea of what vitamins you will be getting from the meal. Tweak the recipes if you would like.
While at the grocery store my husband and I Google fruits and nuts on a regular basis to see what the health benefits are and what vitamins are offered. We also make sure we are eating from the food rainbow.
And, we never eat what we can not read!
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