Vitamin A is a fat-soluble micronutrient. It is found naturally in foods and can also be obtained through supplements.
Your vision, immune system, reproduction, growth, and development rely on it. It also aids in the proper functioning organs such as the heart and lungs.
Furthermore, it aids in the maintenance of healthy teeth, skeletal and soft tissue, mucus membranes, and skin.
Vitamin A deficiency is a significant health dilemma in developing countries. In Nigeria, it is recognized as a major public health problem, particularly in pregnant women and children.
The recommended dietary allowance (RDA) for vitamin A varies based on age and gender. Here are the current recommendations from the National Institutes of Health (NIH):
Infants (0-6 months): 400 mcg/day
Infants (7-12 months): 500 mcg/day
Children (1-3 years): 300 mcg/day
Children (4-8 years): 400 mcg/day
Children (9-13 years): 600 mcg/day
Adolescents (14-18 years): 900 mcg/day for males, 700 mcg/day for females
Adults (19 years and older): 900 mcg/day for males, 700 mcg/day for females
Pregnant women: 770 mcg/day
Breastfeeding women: 1,300 mcg/day.
So, if you are a Nigerian and looking for how to boost your vitamin A levels naturally, this article will detail some Nigerian foods rich in vitamin A that you can try.
Here are the best foods in Nigeria rich in vitamin A that you can get at the local market.
1. Carrots
Carrots Nigerian Foods That Are Good For The Eyes
Carrots are among the most popular vegetables sold on the streets and in the local markets.
It is rich in vitamin A; one serving provides 184% of your daily value of vitamin A. This makes it one of the best sources of vitamin A in Nigeria.
In addition to vitamin A, carrot contains a good amount of potassium, antioxidants, and other essential nutrients.
They are one of the best Nigerian foods that are good for the eyes.
2. Sweet Potatoes
Sweet Potatoes Soluble fiber rich foods in Nigeria
This is a relatively common root tuber across the country. It is rich in vitamin A in the form of beta-carotene. It is also a good source of vitamin B6, vitamin C, and potassium.
It is high in fiber content, low in calories, and has a low glycemic index making it perfect for managing blood sugar levels.
To get the best out of the sweet potato, it is best to bake it with its skin on or roast it.
However, it can also be combined with beans or plantains to make a delicious porridge meal.
3. Palm Oil
Red Palm Oil Nigerian foods rich in vitamin A
This is a really popular component of Nigerian dishes.
Palm oil or red oil is used in making a lot of soups like Egusi soup and vegetable soup. It is used in porridges, Moi moi, and other dishes.
Shockingly but true, red palm oil contains 300 times more retinol (provitamin A) than tomatoes, 15 times more than carrots, and 44 times more than leafy vegetables.
4. Ugu (Fluted Pumpkin Leaves)
Health Benefits of Vegetable Soup (Ugu)
Fluted pumpkin leaves, popularly known as ugu in Nigeria, is a dark green leafy vegetable that is used for cooking soups, stews, and many other delicacies.
Ugu leaves are very rich in vitamin A and contain about 7% of the DV. The leaves are used to prepare vegetable soup in Nigeria.
5. Pawpaw
