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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 June 13, 2019

                        5 Fixes For Common Sleep Issues All Couples Deal With

                        5 Fixes For Common Sleep Issues All Couples Deal With

                        Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

                        You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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                        1. Use a bigger mattress to sleep through movement

                        It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

                        Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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                        2. Communicate about scheduling conflicts

                        If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

                        3. Don’t bring your technology to bed

                        If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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                        4. White noise and changing positions can silence snoring

                        A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

                        5. Use two blankets if one’s a blanket hog

                        If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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                        Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

                        Featured photo credit: Becca Tapert via unsplash.com

                        Reference

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