Overview
Vitamin A is a fat-soluble vitamin. Vitamin A is crucial for good vision and naturally present in various foods. Apart from promoting good vision, vitamin A plays an important role in regulating the immune system, growth and development.
The immune system acts as a defence ministry of the body. It kills the invading pathogen and protects the body from pathogens and other foreign substances that can harm the body.
Foods that boost the immune system
The foods we eat determine our health. So, choose your food wisely. The below-listed foods naturally contain vitamin A and help boost immunity.
Carrots
Carrots are a crunchy vegetable, which rich in vitamin A. It contains beta-carotene, an antioxidant that reduces the risk of cancer. The bright-coloured antioxidant is a precursor that converts into vitamin A.
Carrots also contain lycopene, a bright red antioxidant that is found in bright-coloured vegetables and fruits. The presence of lycopene in carrots reduces the risk of cancer and heart disease.
Carrots also contain vitamin C, which helps boost immunity. The body converts the beta carotene to vitamin A, which alerts the white blood cells and fights infections.
Other benefits of carrots are promoting vision, regulating blood glucose levels and blood pressure, managing weight and reducing the risk of cancer.
Lamb/Beef Liver
Lamb or beef liver is rich in vitamin A and bioavailable haem. Like humans, animals store vitamin A in the liver. So they are a good source of vitamin A and also benefit the immune system.
The animal liver also contains other nutrients like B12, C, D and E, which help boost the immune system. It also contains protein that is essential for growth and development.
Sweet Potatoes
Sweet potatoes are favourite for many of us. They are not only sweet but also rich in nutrients. They are rich in carotenoids, which gives them a rich colour. From the name “sweet potatoes”, we tend to think they are potatoes, but they are roots that taste sweet.
They are good for the eyes owing to their vitamin A content and also boost the immune system.
Sweet potatoes also control blood glucose levels, and their glycemic index becomes low when boiled.
They are also a good source of beta-carotene, a precursor for vitamin A. This helps boost the immune system and gut health.
Cantaloupe
Cantaloupes are low-calorie vegetables that are rich in vitamin A and a good source of vitamin C, which boosts the immune system.
They are rich in antioxidants like lutein, cryptoxanthin, zeaxanthin and cryptoxanthin, which makes them ideal for a strong immune system. They are a good source of water and electrolytes, which is a good choice of hydration for summer.
Green leafy vegetables
Green leafy vegetables are packed with nutrients and minerals. They are rich in vitamins A, C, K, E, folate and B. They are also a good source of beta-carotene which boosts your immune system.
Some of the common green leafy vegetables are spinach, moringa, kale and cabbage. These vegetables are superior in their nutrient content and packed with fibre.
Bell Peppers
Bells peppers contain beta-carotene and vitamin A, which is good for eye health. They also aid in skin cells, heal wounds and boost white blood cells. It is also a good source of vitamin C, which fights cell damage and boosts the immune system.
They have an anti-inflammatory effect, which helps with inflammation and also respond well to microbial invasion. Bell peppers can be consumed raw or by steaming.
Squash
Squash are bright-coloured fruit, and it comes from the flowering part of the plant. The edible flowers grow from the squash and are called as squash blossoms. Squash taste sweet but not like a typical fruit.
It is one of the foods that are rich in vitamin A and can be added to your diet easily by either roasting, steaming or boiling.
One serving of squash contains about 87 per cent of water, which is ideal for hydration. It is a bright-coloured vegetable that contains beta-carotene, which helps boost immunity.
Grapefruit
Grapefruit is a citrus fruit which is rich in vitamin C and helps boost immunity. Along with vitamin C, it is also a good source of vitamin A, which helps the body to fight against pathogens.
It also benefits the skin and protects against ageing, sun damage and inflammation. Additionally, they are also research that supports they prevent the cells from abnormal multiplication, which can lead to cancer cells.
Broccoli
Broccoli is an excellent source of vitamin A, which promotes collagen production. This will reduce premature ageing by reducing fine lines and wrinkles. They also keep the skin firm and healthy.
Broccoli contains various B vitamins like B1, B2, B3 and B6, which is an effective antioxidant for the body and fights invading pathogens. It also inhibits the production of cancer enzymes and protects against inflammatory diseases.
Papaya
Papaya contains vitamin A, which is important for the proper functioning of the immune system. Papaya contains lycopene, a natural pigment which helps boost immunity.
A small papaya contains about 30% of the daily recommended vitamin A. Regular consumption reduces the risk of diabetes, heart disease and cancer. It also aids digestion and improves wound healing.
Conclusion
Fruits and vegetables that are rich in vitamin A help boost immunity and reduce the risk of cardiovascular diseases. Green leafy vegetables, sweet potatoes, broccoli, carrots and bell peppers are rich in vitamin A, which helps boost immunity.
Vitamin A is also good for the eye and protects the eyes from any defects. It is crucial that children should consume vitamin A-rich foods to boost their immune system and also for good vision.
FAQs
What are the top 5 vitamin A foods?
1. Green leafy vegetables
2. Cantaloupe
3. Milk
4. Eggs
5. Mangoes
