Sweet potatoes are packed with nutrients, especially vitamin A. One baked sweet potato with the skin on provides approximately 1,400 mcg of vitamin A, which is 156% of the recommended daily value (DV). The vitamin A in sweet potatoes comes in the form of beta carotene, which can help prevent age-related macular degeneration. Sweet potatoes are also low in calories, rich in fiber, vitamins B6 and C, and potassium. Their low glycemic index helps regulate blood sugar levels.

Half a cup of raw carrots contains 459 mcg of vitamin A, providing 51% of the DV. They make a healthy snack, particularly when paired with hummus or added to salads. Carrots are also a good source of fiber, which can help prevent constipation and improve gut health.

Spinach is full of nutrients, including vitamin A, which contributes to good eyesight. Half a cup of boiled spinach provides 573 mcg of vitamin A (64% DV), along with 17% DV of iron and 19% DV of magnesium. Sauteed spinach makes a delicious and nutritious side dish.

Half a cup of raw red bell peppers offers 117 mcg of vitamin A, fulfilling 13% of the DV. This serving contains only about 19 calories and is rich in vitamin C, vitamin B6, and folate (B9). Bell peppers are also a good source of the antioxidants capsanthin and quercetin, which have anti-inflammatory and antihistamine properties.

One mango contains 112 mcg of vitamin A, equivalent to 12% of the DV. The antioxidants and fiber in mangoes can improve gut function and help manage blood sugar levels. Mangoes are delicious on their own or added to fruit or vegetable salads.

Bao Bao (According to Medical News Today, Times of India)

Photo: AI, Bao Bao