Vitamin A Rich Foods for Kids ( Retinol ): Ultimate Food Sources  

Vitamin A Rich Foods for Kids ( Retinol ): Ultimate Food Sources  

Vitamin A rich foods for kids?

Vitamin A ( Retinol) is one of the most crucial vitamins that kids should have while growing. This Vitamin facilitates optimal growth and development of the body, making sure that it is healthy and developing well. With numerous food sources, which one is ideal for boosting the Vitamin A supply? That is the question that we are going to answer in this write-up. 

What are the Benefits of Vitamin A?

1. It strengthens the immune system of the child. 

2. It facilitates the growth of membranes and tissues in the body. 

3. It promotes healthy eyesight, specifically the retina. 

4. It fastens the healing of wounds and repairs damaged body tissues. 

5. It facilitates proper physical and structural growth by strengthening the bones, teeth, and other body tissues. 

Vitamin A Rich Foods for Kids | Retinol

What is the Recommended Optimum Intake?

The recommended optimum daily intake of Retinol among infants up to three years of age is 300mcg. For kids aged four up to eight years old, the amount is 400mcg. For children more than the age of nine until fourteen, the ideal intake should be 600mcg. 

What are the Symptoms of Excessive Intake?

Symptoms may vary from one kid to another. But generally speaking, these are some of the symptoms felt when a child excessively takes Retinol. These include diarrhea, nauseous feeling rooting from the stomach; reduced bone density; severe liver damage; and vomiting. 

Vitamin A Rich Food Sources ( Retinol )

Vitamin A Rich Foods for Kids | Retinol

1. Green Leafy Vegetables and Other Potent Vegetables

Look for vegetables that are dark green, dark red, and dark orange. Most of the time, these vegetables are loaded with the needed Vitamin A. some of these include kale, lettuce, methi leaves, mustard greens, spinach, and sweet potato. To fully take advantage of these vegetables, it is recommended that half-cooked or the crunchy texture shall remain since its nutrients and vitamins are more preserved in this way of cooking. 

a. Pumpkin is hailed as a powerhouse of nutrients and vitamins. One hundred grams of it is already equivalent to 170% of the daily recommended intake of Retinol. More so, preparing it is easy. You may have it in the form of pies, snacks, and soup! 

Vitamin A Rich Foods for Kids | Retinol

b. Red bell peppers are also a potent source of Vitamin A. its vibrant red color is an indicator that it is loaded with antioxidants and carotenoids. Both of these, when taken, are powerful in boosting the Vitamin A supply in the body. 

c. Tomato is loaded with antioxidants and lycopene. It can reduce the risks of developing cancer cells, especially those that target the area of colorectal, prostate, and stomach. The chromium content of tomatoes can also maintain the blood sugar level into the healthy lines. 

Vitamin A Rich Foods for Kids | Retinol

2. Carrots

Though carrots should stay under the umbrella of the vitamins, I have chosen to put it in a separate point to emphasize the natural prowess of this food in boosting Vitamin A. it has beta-carotene, which serves as a precursor for Retinol. How powerful is it? A cup of chopped carrots is already equivalent to 334% of the recommended daily intake. 

Vitamin A Rich Foods for Kids | Retinol

3. Milk-based Products

Milk and cheese are also good sources of Vitamin A. aside from the usual calcium advantage that kids could get from milk and cheese, they will also get a lot of nutrients from it, especially Vitamin A. what is good about it is that it comes in a variety of flavor, making it easier to introduce to kids. 

4. Fish

Fish comes in many types and may be cooked in a variety of ways. From grilled, with soup, fried, stuffed, and a lot more. Parents could be creative in preparing the fish-based dish and serving it to kids. The good thing about it is that it is also a good source of Vitamin A and all other nutrients and vitamins. 

Vitamin A Rich Foods for Kids | Retinol

5. Parsley and Other Herbs

Parsley and other herbs like basil, coriander, thyme, and a lot more are also rich in Vitamin A. Aside from the fact that you get to add a rich taste to whatever meal you are preparing by including these additives, you also provide them the opportunity to fulfill the Vitamin A needs of the kids. 

Vitamin A Rich Foods for Kids | Retinol

6. Liver and Other Sources

The liver of chicken and mutton are powerful in Vitamin A! You have to be creative in including this in your dish, and it will bring your kids lots of milestones in terms of nutrients and vitamins. The pate version of it may be served as a snack or cut into different shapes, sprinkle some spices or herbs, and fry it! This is going to make it attractive to kids. Other sources which can also boost the Vitamin A supply include meat products and eggs. 

Keeping your kids supplied with Vitamin A is easy with all the available food sources out there. You have to think carefully about which one excited your kid the most and do a variety of ways to serve different foods. 

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