Vitamin A plays a vital role in vision, and in being able to see at night. In response to light, vitamin A is part of the initiating signal which conveys the stimulus of sight to the brain’s optic center. In this process a little vitamin A is destroyed each time, thus we must keep our blood supply replenished to support this ongoing mechanism. It also keeps our cornea, the hard, clear membranous window of the eye, healthy.
Vitamin A contributes to the health of our skin and all the protective linings throughout the body—from lungs to urinary tract. This is the body’s first line of defense against environmental insult. It also plays a role in immunity and in fighting infections.
Vitamin A is necessary for growth of bones and teeth. It acts somewhat like a hormone in regulating storage, release and conversion of various substances, and is involved in reproduction process and sexual enhancement proceed..
Food sources of Beta-Carotene that can be converted to Vitamin A
- All vegetables with dark green leaves—generally the darker the leaves the better source it is of beta-carotene. Iceberg lettuce is not a good source. All fruits and vegetables which are deep yellow to deep orange in color. Notable exceptions are oranges, corn, and green beans.
- Sweet potatoes, carrots (1 medium carrot), pumpkin, squash, red and green peppers
- Dandelion greens, collard greens, turnip greens, spinach, kale, Swiss chard, bok choy, mustard greens, beet greens, arugula, green leafy cabbage, romaine lettuce, endive
- Cantaloupe, apricots, mangoes, persimmon, guava, watermelon, nectarines, papaya, peaches (dried apricots and peaches are rich sources but high in calories), Broccoli, tomatoes including juice and sauce, Brussels sprouts, green peas, asparagus
- Beta-carotene herbs: basil, coriander, dill, fennel leaves, mint, parsley, and rosemary
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