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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 August 13, 2018

                        5 Exercises To Improve Intimacy and Create a Better Relationship

                        5 Exercises To Improve Intimacy and Create a Better Relationship

                        Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

                        They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

                        Don Juan

                          1. Cardio for Stamina

                          If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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                          Triathlon symbol
                            • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
                            • Jumping rope – 5-20 minutes a day
                            • Swimming – 30 minutes a day
                            • Cycling – 30 minutes a day

                            The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

                            These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

                            2. Strength-Training for Your Lower Body and Core

                            The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

                            Barbell squats
                              • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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                              Zercher squat
                                • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

                                Glute bridge
                                  • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                                  Hyperextensions
                                    • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                                    Ab wheel rollout
                                      • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                                      Cross body crunch
                                        • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                                        Incorporate these exercises into your routine 2 to 3 times a week.

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                                        3. Upper-Body Strength Training

                                        Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                                        Plank exercise
                                          • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                                          Close grip pushups
                                            • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                                            Chin ups
                                              • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                                              These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                                              4. Pelvic-Floor Exercises

                                              You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                                              5. Flexibility Moves for Legs and Hips

                                              Lion stretching

                                                If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                                                Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                                                With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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