Carrot is a highly vitamin A-rich food. Consuming carrots daily can improve your eyesight. A single carrot contains 10,000 IU of vitamin A - enough to supply vitamin A for 2 people per day. The vitamin A in carrots is in the form of beta-carotene - a potent antioxidant. Moreover, carrots also contain plenty of vitamin B, C, magnesium, and fiber, essential nutrients for normal growth and development.
We should eat carrots raw, cooked, or in salads to fully enjoy their flavor and nutritional benefits. Additionally, carrots can be enjoyed as a light and healthy snack and can be used to prepare various delicious dishes. Carrots are also rich in fiber, which can help prevent constipation and promote better gut health.
Carrots are rich in vitamin A
CarrotsIndulge in the richness of sweet potatoes, a powerhouse of nutrients and a top source of vitamin A. Sweet potatoes, widely available across Vietnam, are not only beloved for their nutritional value but also for their delightful flavor. Imagine cozying up to a pot of steamed or roasted sweet potatoes on a chilly winter day, relishing the crispy goodness of sweet potato cakes. A single sweet potato contains approximately 23,000 IU of vitamin A, sufficient to meet the daily needs of over 4 individuals.
Sweet potatoes not only abound in vitamin A but also boast ample amounts of vitamin E, renowned for its skin-rejuvenating properties and collagen-boosting abilities. Hence, sweet potatoes are a favored choice among women seeking to nourish their skin.
Sweet potatoes are a rich source of vitamin A.Embrace the versatility of watercress, a nutritional powerhouse commonly used to adorn salads. This leafy green deserves a solid place on your plate, boasting the highest vitamin A content among greens. The vibrant green hues of watercress are indicative of its high vitamin A content. A cup of finely chopped watercress provides 361 IU of vitamin A and just 10 calories. Enjoy watercress in sandwiches, raw with tomato sauce, or tossed in salads for a refreshing treat.
Watercress, rich in nutrients, deserves a prime spot in your meals. Its varied shades of green are a testament to its high vitamin A content. Beyond its primary role in enhancing vision and mental alertness, vitamin A-rich greens like watercress also promote digestive health due to their high fiber content.
Watercress is beneficial for the body.
Spinach is a versatile leafy green that packs a punch of nutrients.
Mango, a beloved fruit worldwide, offers a delightful mix of sweet and tangy flavors.
Indulging in mangoes not only slows down aging but also supports digestion and boosts brain function due to its rich vitamin and mineral content.
Discover the health benefits of mangoes
Mango MadnessRed Pepper Revival
Chili peppers are an indispensable ingredient in the daily meals of Vietnamese people, adding a unique and flavorful touch to dishes. Consuming chili peppers also helps improve vision as they contain a relatively high amount of vitamin A. Just 1 tablespoon (15ml) of finely chopped fresh chili peppers provides about 2,000 IU of vitamin A. This means that if you rely solely on chili peppers to supplement your vitamin A intake, you would need to consume at least 2.5 fresh chili peppers. Moreover, red chili peppers are also rich in antioxidants such as lycopene, phytochemicals, vitamin C, and calcium.
Green bell peppers contain 12% of the recommended daily intake of vitamin A, while yellow bell peppers contain 7%. Bell peppers are also rich in vitamin C and calcium, which support the treatment of bone, joint, and digestive disorders.
Chili peppers provide ample vitamin A.Hungering for an exotic twist? Look no further than the versatile Thai basil. Surprisingly, this herb packs more punch in vitamin A than papayas and tomatoes combined. Ubiquitous in Vietnamese cuisine, Thai basil is readily available in local markets, affordable and abundant. Its aromatic leaves enhance everyday dishes effortlessly, adding depth without overwhelming. With approximately 750 IU of vitamin A per 100 grams of dried leaves, fresh Thai basil offers even more, around 1000 IU. From fragrant soups to savory stir-fries, Thai basil elevates your culinary experience with its distinct flavor profile.
Elevate your dishes with the vibrant essence of Thai basil.
Thai basil
Indulge in the goodness of Red pumpkin.Unveil the nutritional powerhouse - Red pumpkin. Its vibrant orange hue is a testament to its rich vitamin A content. Just one large cup (350 ml) of red pumpkin offers a whopping 20,000 IU of vitamin A, sufficient for four adults. Packed with vitamin C, potassium, and essential fiber, red pumpkin promotes overall well-being. Versatile and delicious, red pumpkin easily integrates into various dishes, catering to diverse palates.
Red pumpkin
Dive into the rich vitamin A content of Red pumpkin.
Indulge in the goodness of Red pumpkin.Tomatoes: The Quintessential Ingredient
Tomatoes: Not Just a Fruit, But a Nutrient-Rich Gem
Embrace the Bounty of Vitamins in Tomatoes.
Tomatoes9. Dutch Beans
To meet the recommended daily intake of vitamin A, Dutch beans are always an excellent choice. Dutch beans are also a popular type of vegetable widely grown in rural areas of Vietnam. A serving of dutch beans provides approximately 130% of the daily value of vitamin A. Not only does it provide plenty of vitamin A, but it is also a vegetable that helps with weight loss and effectively reduces belly fat while supplying ample amounts of vitamin C, K, and fiber to the body.
You can prepare dutch beans into various delicious dishes for everyday meals such as soups, appetizers, as ingredients in braised, stir-fried, fried dishes, ... incredibly tasty and good for the health of the whole family.
Dutch Beans
Dutch Beans10. Papaya
Papaya is also a highly popular fruit in Vietnam. A ripe small papaya provides about 1,800 IU of vitamin A for the body. Typically, the best way to use papaya to supplement vitamin A is to wait for it to ripen to a golden orange color, peel it, remove the seeds, and eat it raw, which is very delicious and refreshing. Moreover, this cool and sweet fruit can also be used to make smoothies and salads, which are very good for a healthy body.
In addition to containing a lot of vitamin A, papaya also contains plenty of vitamin C, B1, and B2, all of which are substances that help boost the body's immunity and prevent blood vessel blockages.
Papaya
Papaya
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