Vitamin A is very essential for our body because it helps in growth and development, vision, cell recognition, reproduction, and immune function. It is found in several forms. In plant-based products, it is usually found in two forms, provitamin A and beta-carotene. Vitamin A has a lot of health benefits, including preventing type 2 diabetes, lowering the risk of cancer, etc.
Here is the list of some of the plant-based foods that are rich in Vitamin A.
459 micrograms of vitamin A is present in half a cup of raw carrots. Vitamin A in the carrots is present in the form of beta carotene. When served alongside guacamole or hummus, the carrot is a very healthy plant-based snack. The high amount of dietary fiber in carrots prevent constipation and improve your gut health.
One big baked sweet potato with its skin can provide up to 1,403 micrograms of vitamin A. Like carrots, vitamin A in sweet potatoes is also present in the form of beta carotene. Some studies are showing that beta carotene may give protection against colon cancer and prostate cancer. Sweet potatoes are fat-free and also a great source of vitamin C and vitamin B6.
Like most of the other leafy green vegetables, spinach is also a great source of a wide range of nutrients, including vitamin A. 573 mcg of vitamin A is present in half a cup of boiled spinach. The same amount of spinach also contains high amounts of magnesium and iron. Several studies are showing that eating more spinach will improve your heart health by lowering high blood pressure.
Sweet Red Pepper
You will get around 117 micrograms of vitamin A from half a cup of raw sweet red bell pepper. This serving also contains a high amount of folate, vitamin B6, and vitamin C. Antioxidants like capsanthin is very rich in bell peppers. Also, the quercetin present in sweet pepper possesses antihistamine and anti-inflammatory properties.
Pumpkin pie is a great source of vitamin A. One medium-sized piece of pumpkin pie contains 488 micrograms of vitamin A. It is also rich in other antioxidants like lutein, vitamin C, and zeaxanthin. Studies are showing that these antioxidants can improve your vision and prevent several eye diseases.
135 micrograms of vitamin A is present in half a cup of chopped cantaloupe melon. The antioxidant vitamin C is also rich in this summer melon. Vitamin C will help in enhancing your immune system and protects your body from many chronic diseases.