Vitamin A is great for eye health, immunity, and more. You can find the nutrient in various foods, especially fruits.
In addition to its important role in vision, vitamin A has benefits for hair and also helps with bone growth, strengthening the immune system, and fighting diseases.
These benefits are due to beta-carotene which gives the characteristic color to fruits rich in vitamin A and generates important antioxidant effects for health.
Beta-carotene is converted to vitamin A in the body and it is present in most yellowish or orange fruits. So, check out below the fruits that contain enough vitamin A to include in your diet starting today.
7 Best Fruits with Vitamin A
Our body is able to produce vitamin A from carotenoids (pro-vitamin A) such as beta-carotene.
Unfortunately, up to half of the world's population has a genetic mutation that makes it difficult to convert beta-carotene into vitamin A. In these cases, it is important to be careful about consuming foods rich in this vitamin.
Thus, it is important to know which fruits provide this precursor of vitamin A so as not to miss this nutrient in your daily life.
1. Sleeves
Depending on the size, a mango can contain up to 181 mcg of the nutrient, which is equivalent to 20% of the recommended daily value (RDA) of vitamin A for adults.
In addition to providing vitamin, mangoes are fiber-rich antioxidant fruits that help improve digestion and regulate blood sugar levels.
Therefore, whenever possible include this juicy fruit in your food routine.
2. Dehydrated Apricots
Dried fruits like apricots are great options for that quick midday snack. Namely, a 100-gram serving of dried apricots contains 1,275 IU or 383 mcg of vitamin A (26% of the RDA).
But be careful, as dehydrated apricots are also very caloric and can harm your diet if you consume too much and are trying to lose weight.
3. Peach and Nectarine
Peach is rich in several nutrients, including vitamin C and minerals such as potassium, calcium, phosphorus, magnesium, and iron.
If you need a good source of vitamin A, peach is also a good option. A medium-sized peach offers 489 IU or 147 mcg of vitamin A, which is 10% of the RDV.
Incidentally, the nectarine which is a fruit from the same family as the peach also provides vitamin A in good amounts for your body.
4. Papaya
In addition to providing a good amount of vitamin A, papaya is also rich in minerals, enzymes, and antioxidants. A small papaya can provide about 74 mcg of vitamin A, equivalent to 8% of the VRD.
5. Tomato
Although many people consider the tomato to be a vegetable, it is actually a fruit. In a ¾ cup serving of tomato juice, you can find 42 mcg of vitamin A (or 5% of the RDA).
Incidentally, tomatoes also have plenty of vitamin C and lycopene, which are also excellent antioxidants. Another good news is that the fruit has few calories per serving.
6. Melon
A half-cup serving of cantaloupe provides 135 mcg of vitamin A (15% of the RDA). In addition, cantaloupe is also a great source of vitamin C, another nutrient responsible for improving immune function.
7. Watermelon
Despite not being yellow or orange, a piece of watermelon can provide us with 74 mcg of vitamin A, that is, 8% of the RDV for the nutrient. In addition, watermelon is a water-rich fruit that helps to refresh and keep us hydrated.
Other foods source of vitamin A
There are also other fruits such as tangerine, passion fruit, and guava that contain vitamin A. However, in these fruits, the VDR does not exceed 3%.
Still, it's a good idea to include these fruits in your diet, whether in the form of a smoothie, juice, or dessert.
Many vegetables and vegetables also contain vitamin A. This is the case with foods such as carrots, sweet potatoes, beets, squash, cabbage, lettuce, red peppers, and spinach.
In fact, foods rich in vitamin A are everywhere. So, if you follow a varied diet and bet on healthy and colorful dishes, it is very likely that you will be able to maintain ideal amounts of this vitamin in your body.