My philosophy recently – quick, easy and with a lot of flavor. I love sweet treats with cream cheese, and one of the dearest to me is this easy sopapilla cheesecake dessert with crescent rolls, rich with cream cheese. So here’s a recipe for all those who…. >> Read More
Vitamin A, one of the key components of a healthy immune system
FYI: Instead of being measured in International Units (IU) like vitamin C, vitamin A is measured in micrograms of retinol equivalents (ER) to account for the different absorption rates of the two types. According to the Spanish Society of Dietetics and Food Sciences: “Its unit of measurement is retinol equivalents (ER) (which includes both retinol and carotenes). One retinol equivalent is equivalent to 1 microgram of retinol, but, for example, 6 micrograms of beta-carotene. In the case of other carotenes, as they have a lower capacity for transformation into vitamin A by our body, each equivalent of retinol is equivalent to more micrograms that reach the same final amounts of vitamin A ”
The recommended daily allowance (RDA) by the Institute of Medicine is 900 mcg of ER for men and 700 mcg of ER for women. The recommendations are slightly higher for pregnant and lactating women.
Here are the top 6 foods with vitamin A that you can include in your diet
1. Sweet potato
A whole baked sweet potato or medium sweet potato, with the skin on, provides more than 150 percent of your daily value for vitamin A. They can be cut into chunks or wedges to make fried sweet potatoes and roasted in the oven for a garnish.
Spinach can be added to tortillas, soups, salads, and smoothies as an easy topping that will help you reach the recommended amount of vitamin A per day. Half a cup of frozen spinach provides about 60 percent of the recommended daily value.
Carrots are very good for eye health, and that’s because they are packed with beta-carotene. Vitamin A plays a key role in maintaining healthy vision. It is a component of a protein in our eyes that absorbs light. Therefore, vitamin A helps maintain the cells in our eyes, as well as potentially reducing the risk of eye-related problems. Half a cup of raw carrots provides about 50 percent of your daily value for vitamin A.
4. Winter squash
One cup of cooked winter squash contains 127 percent of your recommended daily value. These hearty greens also contain heart-healthy fiber, vitamin C, and vitamin B6.
The wellness world’s favorite vegetable is another excellent source of vitamin A. One cup of cooked kale will provide 98 percent of the daily value. Toss your kale salad with an olive oil based dressing and add avocado slices to help your body absorb its many nutrients, including vitamin A.
6. Cabbage leaves or Galician cabbage
Another delicious green leaf rich in vitamin A: cabbage. A cooked cup contains 80 percent of the recommended daily intake. Collard greens are also an excellent source of vitamin C, calcium, vitamin K, and a good source of iron, vitamin B6, and magnesium. They also contain thiamine, niacin, pantothenic acid, and choline. Do you still doubt it?