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‘A’ Equals to Good Grade and Eat More Vitamin A Food Leads to Better Health!

‘A’ Equals to Good Grade and Eat More Vitamin A Food Leads to Better Health!

If you want a healthy immune system, heart, lungs, kidneys and nearly every organ in your body…you need Vitamin A. If you have ever experienced throat or chest infections, gastroenteritis, delayed growth or even infertility, it could be a lack of Vitamin A! It turns out, some of the common issues we all deal with and have assumed to be part of life could actually be the result of our lousy diet!

So all in all, we need Vitamin A [1]. But where do we get Vitamin A? Should we take it in a powder, a pill or what? While supplements are always an option, there are tons of Vitamin A rich foods you can add to your diet. Many of which you already enjoy.

There are two forms of Vitamin A available to our diets: preformed and provitamin. Preformed Vitamin A comes from animal products like dairy, fish, meat, etc. Provitamin A is a plant pigment and is found in the vegetarian meal choices we make.

The Food and Nutrition Board (FNB) at the Institute of Medicine has determined the recommended daily allowance for males agent 14-50 is 900mcg, and females of the same age should get about 700mcg [2].

    Our body gives us ‘signals’ if we lack Vitamin A

    While Vitamin A is found in plenty of foods, even foods you already eat, it doesn’t necessarily mean you are getting enough of those foods to count. Think about what you’ve eaten so far this week: was it all healthy, preservative-free food? How many fruits and vegetables have you enjoyed?

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    Chances are, you’ve opted for quick fixes and used time you could have been meal-prepping for getting all the other things done that have been stressing you out. Am I right? While it can be so frustrating and downright unenjoyable to plan meals, knowing what you’re ingesting and why it’s good for you is so important. The following problems are just three common issues associated with a lack of Vitamin A.

    1. Poor Vision

    If you aren’t getting enough Vitamin A, you could experience poor vision, especially at night or in dimly-lit settings. While irritating, this problem is also extremely dangerous. It can make it hazardous to drive at night. Thinking small, it can also be difficult to read menus while at a romantic restaurant. And nobody wants that (1).

    2. Dry Eyes

    If you’ve ever experienced dry eyes (severe or otherwise), then you know it’s awful. But dry eyes caused by Vitamin A deficiency can actually cause xerophthalmia, a big word for a severe form of night blindness. Essentially, your eyes lose the ability to moisten themselves which means you can’t produce tears. Sure, you could constantly squeeze eyedrops onto your pupils, but is that really the life you want?

    3. Hindered growth and rough, itchy skin

    If you aren’t getting enough Vitamin A, especially at a young age, your growth can be dramatically stunted and even halted altogether! While there is absolutely nothing wrong with being on the short side, do you want to know you could have prevented it? More so, a lack of Vitamin A can lead to unhealthy skin, evidenced by rough, flaky and dry patches. Yuck.

    A must try! Top 10 Vitamin A rich foods

    1. Beef Liver

      This beef liver and onions recipe is a great way to get your Vitamin A fix. This specific recipe is an appetizer. Try it at your next event as a helpful, subtle way to get more Vitamin A into the lives of your friends, too! And if you’re thinking, “ew! Liver?! No way am I eating that!” Then I challenge you to ask yourself: when was the last time you tried it? [3]

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      2. Carrots

        While it’s ideal to munch on carrots by themselves, we can’t all be Bugs Bunny. This delicious peach and carrot smoothie is a great way to get that vitamin A fix first thing in the morning! You’ll be amazed at how good it can taste to get your vitamins.

        3. Sweet Potato

          Sweet potatoes are so versatile. You can bake them, roast them, chop them, whip them, slather them in butter and cinnamon or cheese and chives. While they are especially delicious as dessert foods, in the interest of health, let’s stick to this recipe for simple roasted sweet potatoes. Yum! Add these to your next meal for a satisfying, good-for-you side.

          4. Kale

            Kale, like sweet potatoes, is good in basically any dish. This recipe is a must-try! This Avocado kale quinoa salad is bursting with nutrition and it tastes amazing, too! A win-win! It’s basically a bowl full of health!

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            5. Spinach

              This recipe for Spinach Ball appetizers is as healthy as it is adorable! Enjoy them as a side dish or as an appetizer at your next gathering.

              6. Apricots

                These no cook apricot energy bites are an ideal snack to bring to work or school. They’re dairy free, gluten free, vegan and the only sugar that exists is naturally-occurring! And did I mention there is no cooking involved?!

                7. Broccoli

                  I have always loved broccoli, especially covered in cheese! While this recipe for garlic roasted broccoli is cheese-free, it’s so delicious you won’t even notice it’s missing. If you haven’t noticed yet, so many of these Vitamin A-rich foods work perfectly as side dishes to any healthy meal. This can make it especially easy to get a variety of veggies without feeling like you’re eating all day long.

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                  8. Butter

                    Unfortunately, I can’t recommend you eat sticks of butter (though if you’ve ever had really good butter, you’ve probably been tempted). But I am going to recommend you try the recipe for bullet-proof coffee.

                    While there are many variations and you can always find the website of the same name to see the basic version, this one is a great start. You mix coconut oil (or a similar oil) and grass fed butter into your coffee. I know, it sounds crazy, butter? In my coffee? but it’s oh so good! And the best part? It’s good for you!

                    9. Eggs

                      While everyone seems to change their mind every other day on whether eggs are healthy or unhealthy, the research shows they are good for you, as long as you eat them in moderation. This recipe for 50 calorie egg muffin cups is a great way to kickstart your morning without any guilt while also getting a Vitamin A fix. Enjoy!

                      10. Winter Squash

                        If you’re anything like me, it doesn’t have to be cold outside to enjoy a bowl of delicious soup. This recipe for butter nut squash and apple soup is sure to warm your heart and belly, no matter the temperature! Full of vitamins and minerals, this is sure to be a new soup go-to.

                        Reference

                        [1] Patient: Vitamin A Deficiency
                        [2] National Institutes of Health Office of Dietary Supplements: Vitamin A
                        [3] Dr. Axe: Top 10 Vitamin A Foods

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                        Heather Poole

                        Technical writer

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                        Last Updated on March 13, 2019

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        Have you gotten into a rut before? Or are you in a rut right now?

                        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                        1. Work on the small tasks.

                        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                        2. Take a break from your work desk.

                        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                        3. Upgrade yourself

                        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                        4. Talk to a friend.

                        Talk to someone and get your mind off work for a while.

                        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                        5. Forget about trying to be perfect.

                        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                        6. Paint a vision to work towards.

                        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                        7. Read a book (or blog).

                        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                        Check out the best selling books; those are generally packed with great wisdom.

                        8. Have a quick nap.

                        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                        9. Remember why you are doing this.

                        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                        10. Find some competition.

                        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                        11. Go exercise.

                        Since you are not making headway at work, might as well spend the time shaping yourself up.

                        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                        12. Take a good break.

                        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                        More Resources About Getting out of a Rut

                        Featured photo credit: Joshua Earle via unsplash.com

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