5 vitamin A rich foods that you must include in your diet right now

Ever since we were kids, we have always been told how important vitamins and minerals are for our bodies. But when there are so many of them—it can get a little difficult to remember which vitamin you need for what. Well, vitamin A is a nutrient you do not want to forget about.

It helps improve your eyesight, maintains your neurological functions, ensures a healthy skin,  and a good hormonal health. In fact, vitamin-A-rich foods have an array of benefits that will make you see why it should be a part of your daily consumption:

1. They can help improve your bone and teeth strength.
2. They can strengthen your eyesight, enhance night vision, and reduces the risk      of night blindness.
3. They promote muscle growth. A good amount of vitamin A in your diet will         save you from developing muscular dystrophy.
4. Vitamin A is said to increase lymphocytic responses that fight disease-causing antigens, as it boosts boosting your immune system.

Now that you know what vitamin A brings to the table, let’s get you acquainted with five vitamin-A-rich foods that you must include in your diet:

1. Carrots
Carrots are a source of beta-carotene vitamin A, a healthy antioxidant. A single medium sized raw carrot contains 10190 international units of the vitamin, and that is more than twice your daily requirement. Upon regular consumption, carrots are also said to improve your eyesight.

2. Seafood
Two servings of seafood a week is all you need considering the fact that a 100 grams of tuna can provide you with 50% of your body’s daily requirement. Rich in omega 3 fatty acids, seafood also improves your retinal health. Additionally, it also prevent muscular degeneration.

3. Tomatoes
This fruit is one of the best sources of antioxidants and vitamins, and a single tomato accounts for 20% of your daily vitamin A needs. Also rich in vitamin C and lycopene, tomatoes should be on your plate every single day!

4. Green leafy vegetable
First things first, vegetables are low in calories and are teeming with nutrients. For vitamin A, you can resort to green vegetables like methi leaves, lettuce, spinach, and kale. They are easy to cook and are also great sources of nutrients like potassium, calcium, protein, and manganese.

5. Peas
A serving of 70 grams of peas provides you with more than your body’s daily vitamin requirement. It accounts for only 65 grams of calories and is rich in vitamin C, K, and B as well