vitamin A

                 vitamin A

                           vitamin A has the chemical name of retinol. It is the major and one of the most important vitamin and a various role in our parts of the body. it is helpful for our vision ,immune system ,reproduction , skin health etc. 

vision : Important for our retina and maintaining health of our vision .

Immune system : Improving immune function  and decreasing infection risk.

Reproduction: important for the embryo development and for our reproductive health .

Skin health : maintaining skin health ,hair growth , and play a vital role for our mucous membranes.

food sources:

  Sweet potatoes : It is the rich source of vitamin A (beta carotene) and also it is rich in fiber source it promotes digestive health and also excellent source of antioxidants and it help to regulate blood sugar levels. supports immune function.

carrots: has rich in beta carrotene hence has a vitamin A it is also rich in potassium and vitamin C .It is also a rich fiber source.

egg yolks: egg yolk is rick in proteins, vitamins and minerals. Excellant source source of vitamin A,C and vitamin D and iron. Improve eye sight and important for our eye power and it decrease the age related macular degeneration .essential for brain function and it is also the important source for the memory power.

dark leafy vegetables: important source for vitamins i.e... vitamin A,C and K..one of the most important leafy vegetable is the spinach. . spinach is rich in iron , calcium, and vitamins .spinach and other leafy vegetables can be taken in our day to life especially for women .it is important for the uretus problems. Can be heated in water and can take the water as a juice. Collard greens it is loaded with vitamins and swiss chard rich in iron and magnesium.

totally greeny vegetables or leaves essential for antioxidants, fighting cancer, inflammation etc..

dairy products: 

• milk
• yogurt
• cheese
• butter
• ice cream

milk is important for our bone health , bone formation  and yogurt is rich in protein and probiotics.

ice cream : ice cream is totally worldwide famous product and is liked by all aged person can be easily taken into as a favourit dish.

butter: good source of fat soluble vitamins. Supports bone health and development. provides essential nutrients and can aid weight management . it may reduce osteoporosis and fracture risk.

milk products preparation ideas;

• milkshakes.
• grilled cheese sandwiches
• smoothies

tips:

• choose low fat or fat free options,
• select products from grass fed cows ,
• consider lactose free or non dairy alternatives ,

varieties:

goat cheese, cottage cheese, greeek yogurt, ricotta cheese....

vitamin A is also the rich and major source in fatty fishes.

top fatty fishes:

• salmon,
• sardines,
• anchovies,
• mackerel,
• tuna,
• herring,
• trout,
• halibut ...

Has an essential source of omega 3 fatty acids that maintains and improve our heart health ,improve cardiovascular health . supports cognitive function , memory and focus ,reduces join pain , may reduce risk of certain cancers .supports immune function .