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10 Things to Know About Sunflower Oil
Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
There are two different types of vitamin A, retinoids and carotenoids. The first type, preformed vitamin A, is found in meat, poultry, fish, and dairy products. The second type carotenoid also provitamin A, is found in fruits, vegetables, and other plant-based products (1).
Recommended dietary allowance (RDA)
An adult required 600 ug of retinal or 2400 ug of B carotene per day. 4 ug of beta carotene is converted to 1 ug of retinal in the intestinal wall and liver (1).
Carotenoids are structurally and functionally a very varied group of natural pigments. Beta-carotene is a fat-soluble carotenoid and is a provitamin that can be converted to active vitamin A. Dietary carotenoids exhibit antioxidant activity and protect against cancer, cardiovascular or photosensitivity (skin) disorders (2).
Antioxidant property of beta-carotene
It is a potent antioxidant and is the best neutralizer of singlet oxygen a free radical (3). All the beta-carotene consumed is not converted to vitamin A and performs other functions in the body. Beta-carotene and other carotenoids such as lutein and lycopene function as antioxidants and are also called nutraceuticals (1).
25 rich sources of vitamin A and beta-carotene (4)
It is one of the richest sources of vitamin A. Cod liver oil (100 grams) contains 30000 ug of vitamin A. One tea spoon that is 5 grams has 750 ug of vitamin A.
Liver of lamb 100 grams provides 7391 ug of vitamin A.
Clarified butter or ghee contains 840 ug of vitamin A in 100 grams.
The vitamin A content of 100 grams butter is 684 ug.
The yolk of eggs 100 grams contains 381 ug of vitamin A.
Cheese is a good source of vitamin A. 100 grams of cheese contains 330 ug of vitamin A.
Rich source of vitamin A, 100 grams of Bluefin tuna contains 655 ug of vitamin A.
Beta carotene rich foods
It is a rich source of beta carotene, in 100 grams of paprika there is 2463 ug of beta carotene.
Though used in small quantities, it is used regularly therefore can be a good source of beta carotene. Contains 1483 ug of beta carotene per 100 grams of chilli powder.
Chocolate powder 100 grams provides 1365 ug of beta carotene.
They have 835 ug beta carotene per 100 grams of carrots.
Sweet potato is a good source of beta carotene, 100 grams contains 709 ug of beta carotene.
It is a green leafy vegetable belonging to cruciferous family. Kale 100 grams provides 500 ug of beta carotene.
A popular green leafy vegetable spinach 100 grams gives 469 ug of beta carotene.
A popular culinary herb basil is also a medicinal plant. Basil 100 grams contributes 264 ug of beta carotene.
Cilantro, an herb that contains 337 ug beta carotene per 100 grams of the herb.
These are used as whole leaves or in powder form and they have a strong aroma. Bay leaves 100 grams contains 309 ug of beta carotene.
It is a fragrant herb 100 grams of which has 146 ug of beta carotene.
It is a delicate aromatic herb and 100 grams of dill is a source of 386 ug of beta carotene.
Melons 100 grams provide 169 ug of beta carotene.
Apricot fruit is a source of many essential nutrients including beta carotene. A 100 grams of apricot provides 96 ug of beta carotene.
Dried plums are prunes and 100 grams of prunes provides 88 ug of beta carotene.
These are cooked or when they are ripe they can be eaten raw. Beta carotene 56 ug is provided by 100 grams of plantain.
A delicious fruit that also provides 54 ug of beta carotene per 100 grams of fruit.
Papaya 100 grams contributes 47 ug of beta carotene.
Vitamin A is one of the vital nutrients essential for growth, health and maintenance in the body (1). To prevent its deficiency, include vitamin A sources in your diet on a regular basis.
10 Things to Know About Sunflower Oil