FOODS RICH IN VITAMIN A

                         Vitamin A
Vitamin A is a group of nutritionally unsaturated hydrocarbons, which include retinol, retinal, retinoic acid, and several provitamin A carotenoids, among which beta-carotene is the most important. Vitamin A has multiple functions, it is important for growth and development, for the maintenance of the immune system and good vision.

                         Vitamin A Deficiency Diseases

• Night blindness
• Skin dryness
• Decrease Immunity

                             Foods rich in vitamin A
1)- Sweet Potatoes - Sweet potatoes are well know source of vitamin A . One medium sweet potatoes contains 1096 mg of vitamin A . They are also rich in potassium and fiber . Instead of fried fast food, you should try to eat simple fried potatoes – it’s very good for your eyes.

2)- Carrots - Carrots are one of the richest source of Vitamin A . Carrots are also rich in anti oxidants . Carrots are an excellent food for eyes . You can eat them raw or dink carrot juice. Carrots are also helpful in loosing weight.

3)- Citrus fruits - Citrus fruits such as oranges, grapefruit, lemons are perfect to add to your healthy diet. They are rich in vitamins A and C, which helps prevent nerve damage in eyes.

4)- Cantaloupe - Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge. 

5)- Mangoes - Mangoes are sweet, juicy fruits that have a place both in main dishes and on dessert plates. They also make a great addition to a healthy, balanced diet, thanks to the many nutrients and vitamins they supply. One cup of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A.

6)- Goat Cheese - With similar nutrients of human breast milk, goat cheese offers a higher level of vitamin A than cheeses derived from dairy cows. Three and one-half ounces of this soft, mild-flavored cheese provides nearly 1,500 I.U. of vitamin A.

7)- Watermelon - Watermelon is a low-calorie food that provides the human body with potassium, magnesium, calcium, protein, and dietary fiber. Two cups of this sweet fruit yields over 1,600 I.U. of vitamin A. When combined with one cup of passion fruit, watermelon provides nearly half of the daily vitamin A requirement for healthy adults.