Which foods are rich in vitamin A to help strengthen the immune system?

Vitamin A not only stimulates collagen production for smooth skin, but also plays an important role in overall health, greatly supporting the immune system, cell growth, and many other functions.

Consuming foods that naturally contain vitamin A is the best way to ensure you get enough - Photo: FREEPIK

According to Ms. Samantha Dieras - Director of outpatient nutrition services at Mount Sinai Hospital (USA), consuming natural foods containing vitamin A is the best way to ensure you get enough of the necessary amount.

According to Vogue , it's actually easy to find foods rich in vitamin A and add them to your diet, regardless of whether you're vegetarian, vegan, or have no dietary restrictions. Foods highest in vitamin A include:

Beef liver

Topping the vitamin A rich list, 85g of pan-fried beef liver contains a whopping 6,582 micrograms (mcg) of vitamin A. This is a whopping 731% of your daily recommended value, so don't eat beef liver too often.

Sweet potato

Sweet potatoes are also a good source of vitamin A. According to the National Institutes of Health (NIH), one sweet potato with the skin contains 1,403 mcg of vitamin A.

Spinach

Spinach is a great addition to any meal thanks to its rich vitamins and nutrients, such as magnesium and vitamins A, C, E, and K. In terms of vitamin A, half a cup of spinach contains 573 mcg.

Carrot

Another vegetable to consider when looking to increase your vitamin A intake is carrots. Half a cup of raw carrots contains 488 mcg of vitamin A.

Milk

Milk offers many benefits, such as providing calcium and vitamin D, which are essential for bone health, and is also high in vitamin A. One cup of skim milk contains 149 mcg of this vitamin.

Cheese

Some cheeses, such as ricotta, can be considered rich sources of vitamin A. According to the NIH, half a cup of ricotta contains 133 mcg of vitamin A.

Bell pepper

If you like to add a little flavor to your meals, bell peppers are one of the vegetables highest in vitamin A. According to the NIH, half a cup of bell peppers contains 117 mcg of vitamin A.

Egg

Eggs are easily included in any balanced meal, providing protein and a variety of vitamins, including vitamin A. According to the NIH, one boiled egg contains 75 mcg of vitamin A.

Tuna

Tuna is known to be rich in nutrients and vitamins that are essential for optimal health. The NIH says canned tuna contains 20 mcg of vitamin A.

Salmon

Nutritionally, salmon is pretty much flawless. It's one of the healthiest food choices you can make if you like fish. 85g of cooked salmon contains 59 mcg of vitamin A.

Chicken

While not as rich in vitamin A as some of the other foods on this list—half a chicken breast has 5 mcg—it's still worth skipping. Chicken is a great source of protein and a host of other nutrients and vitamins, making it a healthy, balanced addition to your diet.

Vitamin A has many benefits for the body and skin. Dieras said this vitamin is involved in maintaining the immune system; the development and growth of cells in the body to support the health of the lungs, eyes and other organs; as well as the reproductive system.

For the skin, vitamin A helps slow down the aging process. The most common form of vitamin A is retinol, which helps boost collagen, reduce acne, brighten skin, and promote skin cell turnover.

There are two types of vitamin A you can consume: provitamin A and provitamin A. Provitamin A is found in animal products such as milk, eggs, fish, and organ meats. Provitamin A is found in plants that contain several antioxidant carotenoids, such as beta-carotene, alpha-carotene, and beta-cryptoxanthin.

It depends on the person, but in general, Dieras says the recommended daily intake for vitamin A for adult men is 900 mcg and 700 mcg for women.

Vitamin A is one of those vitamins you should be careful about consuming in excess.

According to Dieras, the body stores excess vitamin A rather than excreting it through waste. According to the US Department of Health and Human Services, adult men and women should not consume more than 3,000 mcg of vitamin A per day.

If you regularly consume too much vitamin A, you can get vitamin A toxicity. Symptoms include fatigue, headaches, blurred vision, nausea, dizziness, depression, joint pain, muscle pain, lack of coordination, and dry skin.

You also need to be aware of interactions between vitamin A and certain medications. Weight loss drugs such as can reduce the absorption of fat-soluble vitamins such as vitamin A, while prescription retinol medications can increase the risk of vitamin A toxicity.

Vitamin A deficiency is actually quite rare, says Dieras. The most common sign of vitamin A deficiency is xerophthalmia, which causes night blindness, difficulty seeing in low light, and blindness. Other signs that you may not be getting enough vitamin A include abnormal lung development, respiratory disease, and anemia.

Groups at highest risk of vitamin A deficiency include premature infants, young children, pregnant or breastfeeding women, and people with cystic fibrosis or gastrointestinal disorders.

DAWN

Source: https://tuoitre.vn/thuc-pham-nao-giau-vitamin-a-giup-tang-cuong-he-mien-dich-20251001095202956.htm