If your doctor still haven’t told you the health benefits of taking your Vitamin A’s, then you ought to read this. What do you need Vitamin A for? Well, this is the vitamin you need most for it is also gene transcription, it is also great in terms of skin health and Vit A helps in boosting your immune function and vision.

Vitamin A is an essential vitamin that our body craves for. The deficiency of it can lead to increased viral infection and blindness. On the other hand, excessive consumption of Vitamin A can cause irritability, nausea, vomiting, hair loss, jaundice, and loss of appetite. Vitamin A needs to be consumed with fat for optimal absorption because it is a fat-soluble vitamin.

For your Vitamin A source, make sure you nibble on the following fruits and veggies:

1. Carrots.
If you have Vitamin A deficiency, you can eat or drink carrots which happen to be a reliable source of Vitamin A. If you drink ¾ cup of carrot juice, you get 1,692 mg of Vitamin A and 71 calories. On the other hand, a half cup of cooked carrots will give you 671 mg of Vitamin A and a low 27 calories. Buy organic carrots as much as possible to avoid having to deal with pesticide residue.

2. Sweet Potatoes.
Take a medium sweet potato and you get 1,096 mg of Vitamin A (in beta carotene form) and 103 calories. Remember to eat the skin of your baked sweet potato.

3. Pumpkins.
These are known to be rich in Vitamin A. You get 953 mg of beta-carotene form Vitamin A with half cup of canned pumpkin. 42 calories is all you get from the same half cup of canned pumpkin.

4. Spinach.
In beta carotene form, spinach is nothing close to yellow or orange associated with other beta carotene sources. A half cup of spinach gives you 573 mg of the nutrient and 30 calories. You can have sautéed spinach or you can add it to your fresh green salad.

5. Collards.
Like spinach, this beta carotene source is green – not yellow or orange. A half cup of collards give you 489 mg of Vitamin A, and 31 calories.

6. Beet Greens.
You’ll get 276 mg of the nutrient in beta carotene form and 19 calories from half cup of beet greens. You can use this superfood to replace collards in recipes.

7. Mustard Greens.
Aside from lowering cholesterol level, mustard greens offer 865 mg of Vitamin A and 36 calories in the form of carotenoids from a cup of cooked mustard greens.

8. Kale.
Vitamin A comes in beta carotene form and half cup serving gives you 478 mg of Vitamin A and 20 calories.

9. Mango.
This sweet-tasting and juicy tropical fruit gives you 178 mg of Vitamin A, and 107 calories for a cup of sliced ripe mango.

10. Cantaloupe Melon.
This fruit is low in fat and calories but rich in vitamins and nutrients. Take 1/8 medium size melon to get 598 mg of Vitamin A and 23 calories.

Now you know what to include in your daily diet, and remember to always eat a balance meal.