Vitamin A – Nutrition Month

Vitamin A is the fourth fat soluble vitamin in the series.  Fat soluble means that the body stores this for later use, mainly kept in the liver.  This vitamin is found in food sources such as in animal products and plant foods – dairy, liver, fish, fruits, vegetables, and oils.  Think of foods in the orange and yellow color family.

In the body, vitamin A supports cell growth (such as white blood cells), immune function, fetal development, maintains body surface tissues, and vision.  Especially supports eye health – helps protect the outer layer, the surface of the eye, and inside of the eyelids.  Additionally protects against eye diseases such as age-related macular degeneration, along with cancer.  Vitamin A is also a powerful antioxidant, like many vitamins, in which carotenoids fight to prevent damage to your cells.1-2

Good food sources:1-2

Egg yolks

Beef liver

Salmon

Cheddar cheese

Carrots

Sweet potatoes

Pumpkin

Butternut squash

Kale

Spinach

Swiss chard and collard greens

Cabbage

Red peppers

Parsley 

Menu:

Pumpkin Bread or Muffins

Roasted Herb Salmon with Kale

Spinach Breakfast Frittata with cheese

Asian Pork Tenderloin with Sauteed Cabbage and Sweet Potatoes

Chicken Stir Fry with Cabbage, Carrots, Red Peppers, Leafy Greens over brown rice

Mashed Sweet Potatoes

Roasted Parslied Carrots

References:

  1. Kubala, J. (2018, October 4). Vitamin A: Benefits, Deficiency, Toxicity and More. Retrieved March 29, 2021, from https://www.healthline.com/nutrition/vitamin-a
  2. Vitamin A. (2019, July 02). Retrieved March 29, 2021, from https://www.hsph.harvard.edu/nutritionsource/vitamin-a/

Photo Credit:

Gabriel Gurrola on Unsplash 

Louis Hansel @shotsoflouis on Unsplash 

Nick Collins on Unsplash

Sara Scarpa on Unsplash  

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