Everybody needs nutrients in the form of minerals and vitamins in their body, to stay healthy and fit. Amongst all the ingredients, Vitamin A is a very important element needed for the growth of any person. Vitamin A is found in the fruits and vegetables like sweet potatoes, carrots, as they are rich in beta-carotene. Diet is very important to get the retinol through the right course. Retinol is a fat-soluble vitamin that can maintain normal reproduction, vision and immune function. It is useful to maintain proper eyesight, to have normal growth in children, healthy skin and it helps to improve the immune power to fight cold and flu.
As per the experts, Recommended Dietary Allowance (RDA) for vitamin A is fixed at 900 mcg RAE per day for all male adults, but for women, that number is 700 mcg RAE. Retinol is not easily soluble in the body and hence it has to be taken in a balanced way.
Some vegetarian food that is rich in Retinol
Goat cheese, ricotta cheese, cheddar cheese is some of the dairy products that have a good content of Retinol. As Cheese is a dairy product that has retinol, it can be eaten raw or with nuts, dried organic product, or saltines.
Known as the alternative to butter and contains a good amount of retinol. It is available in most of the supermarkets in India today. It can be used as a spread instead of butter while breakfast or other meals too. Even a tablespoon of this margarine is very beneficial.
There is a huge quantity of the Retinol portion in peanut butter, which is a smooth style, without salt and has good taste. It can be used as a good spread for all meals.
Rich chocolate powder drink
This drink is rich in vitamin A and is liked by people of all age groups from kids to elder all enjoy drinking this.
Retinol is present in Cereals ready-for-eating and can be consumed for breakfast as well as evening snacks.