These food items are high on Vitamin A
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These food items are high on Vitamin A

Rich foods that you should consume to have healthy skin and good eye sight

These food items are high on Vitamin A

We always have some healthy diet to ensure keeping ourselves healthy; however, what we mostly forget is to take care of our skin. We often forget that certain vitamins and minerals are important for maintaining our skin health.

It is said that vitamins are essential for maintaining optimum levels of skin health, and function. Of all the vitamins, vitamin A is known to be the most important. Vitamin A is a nutrient that supports skin, eye and reproductive health along with immune function.

There are two types of vitamin A- carotenoids and retinoids, both of which are converted to retinol by the liver. From there, it is transported by the lymphatic system to cells throughout the body. Retinol is known to stimulate production of new skin cells and without it skin can become overly dry.

Here's some vitamin A rich foods that you should consume to have healthy skin and good eye sight

1. Carrots

Are certainly one of the most popular root vegetables. As a root vegetable, this sweet, versatile veggie stores nutrients for the plant, so carrots are rich in minerals like potassium, as well as vitamins A, C, and K. A single medium-sized carrot contains about 45% of the daily value of vitamin A, while one cup of cooked carrots is packed with 1,329 mcg, which is approximately 1.5 times the daily value.

2. Red Bell Peppers

We commonly use green bell peppers in our recipes, but red bell peppers provide more of vitamin A so try using this bell pepper to add more eye-benefitting properties and colour in your meal.

Also read | Green Peas- a Healthy Winter Gift

3. Papaya

This fruit is good for not just your eyes but also for your skin, hair and digestion. Try to consume it 2-3 times a week - have it raw or make salads with it.

4. Brocolli

It seems there are very few lists of the healthiest foods these days that don't include broccoli. From fiber to vitamin C, vitamin K to vitamin A to biotin, this cruciferous veggie is a disease-fighting superfood. Broccoli is also relatively high in vitamin A, with 120 mcg per cup.

5. Lettuce

While dark leafy greens will give you a much more potent vitamin A punch, lettuce is also a good option. There are about 200 mcg of vitamin A per cup of lettuce, with higher levels in Romaine lettuce leaves with red pigments. Because lettuce contains very few calories, per calorie, it's one of the best sources of vitamin A, as there is 570% of the daily value per 200-calorie portion.

Stay healthy and fit