22 Makanan yang Mengandung Vitamin A Tinggi | DIET SEHAT ALAMI

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22 Makanan yang Mengandung Vitamin A Tinggi





Makanan yang Mengandung Sumber Vitamin A – Vitamin, itulah kata yang sangat erat kaitannya dengan dunia kesehatan. Manusia pada dasarnya memerlukan vitamin agar organ tubuh dapat terpelihara dengan baik. Setiap jenis vitamin memilikin peranan yang berbeda-beda, misalnya vitamin A yang sangat bermanfaat untuk menjaga kesehatan mata dari pengaruh radikal bebas.

Sumber vitamin A ada banyak sekali. Makanan yang mengandung vitamin A bisa berasal dari sayuran, buah, kacang-kacangan, dan masih banyak lagi. Idealnya orang dewasa harus mengonsumsi minimal 5000 IU dalam sehari. Vitamin tersebut tak hanya bermanfaat untuk mata saja, tetapi juga bisa bertindak sebagai antioksidan penting untuk menangkal radikal bebas.

Konsumsi vitamin A tak hanya penting bagi orang dewasa saja, namun untuk ibu hamil dan anak-anak pun juga sangat penting. Vitamin A pada ibu hamil berperan untuk meningkatkan tumbuh kembang janin dalam kandungan. Sedangkan untuk anak-anak sangat bermanfaat untuk meningkatkan ketajaman penglihatan. Berikut beberapa makanan yang mengandung vitamin A tinggi, silahkan kamu pilih sesuai selera masing-masing.

Makanan Mengandung Sumber Vitamin A Tinggi

makanan yang mengandung vitamin A tinggi


1. Wortel

Siapa yang tak kenal dengan wortel? Dia adalah makanan kesukaan kelinci yang terkenal dengan kandungan vitamin A tinggi. Inilah alasan kenapa kelinci memiliki penglihatan yang cukup tajam, terutama ketika melihat bahaya yang mengancam dirinya.

Manfaat wortel ada banyak sekali bagi kesehatan. Sayur berwarna oranye ini mengandung kalium tinggi yang cukup bermanfaat untuk menurunkan hipertensi (tekanan darah tinggi), mengurangi nyeri mens, dan bahkan bisa kamu gunakan untuk membuat masker wajah alami.

2. Cabai merah

Banyak orang yang menganggap cabai sangat buruk bagi kesehatan, terutama kesehatan bagian pencernaan. Setelah diteliti lebih jauh, ternyata cabai merah mengandung sumber vitamin A cukup tinggi.

Kandungan vitamin tersebut dapat melancarkan sistem peredaran darah, meningkatkan penglihatan mata, metabolisme tubuh, dan lain sebagainya. Pastikan sehari konsumsi cabai merah secukupnya saja, agar perut kamu tidak terasa mulas.

3. Bayam

Sumber vitamin A selanjutnya adalah bayam. Sayur jenis ini mungkin lebih dikenal sebagai makanan yang mengandung zat besi, namun faktanya bayam juga mengandung vitamin A yang bisa mencukupi 49 % kebutuhan harian kamu. Konsumsilah bayam minimal 1 ikat sehari untuk mendapatkan manfaat luar biasa yang terkandung di dalamnya.

4. Tomat

Tomat memiliki banyak manfaat bagi manusia. Buah yang biasa diolah menjadi sup segar ini mengandung vitamin A cukup tinggi. Konsumsi buah tomat berukuran sedang dapat mencukupi kebutuhan vitamin A sebesar 20 % sehari.

Manfaat tomat semakin lengkap dengan adanya kandungan likopen dan vitamin C. Kedua nutrisi tersebut dapat bertindak layaknya antioksidan dalam menangkal radikal berbahaya penyebab penyakit.

5. Selada

Di kalangan ibu rumah tangga tentu sudah tak asing lagi dengan selada. Biasanya selada banyak dimanfaatkan untuk membuat masakan berkuah. Menurut para ahli satu cangkir selada dapat mencukupi 361 IU vitamin A dan 10 kalori untuk tubuh. Maka dari itu, mulai sekarang jangan ragu lagi memasukan selada ke setiap masakan yang kamu buat.

6. Ubi jalar

Banyak orang yang menganggap sayur bervitamin A paling tinggi adalah wortel, tetapi sebenarnya bukan. Wortel hanya mampu mencukupi 200 % kebutuhan vitamin A harian, sedangkan ubi jalar sendiri bisa memberikan 438 % kebutuhan vitamin A untuk ukuran sedang.

Setiap ubi jalar berukuran sedang mengandung vitamin A sebesar 21909 IU. Kandungan vitamin tersebut semakin sempurna dengan adanya mineral-mineral alami seperti kalium, magnesium, dan kalsium yang baik untuk tubuh.

7. Lada merah

Lada merah juga termasuk makanan yang mengandung vitamin A tinggi. Setiap konsumsi 1 sendok makan lada merah, maka kamu akan memperoleh asupan vitamin A sebesar 2018 IU alias 42 % dari kebutuhan harian. Kamu bisa mengonsumsi lada merah dengan memasukannya kedalam setiap masakan.

8. Paprika

Masih di kategori bumbu dapur, ada paprika yang mampu mencukupi kebutuhan vitamin A sebesar 69 % harian. Selain mengandung vitamin A, ternyata paprika juga memiliki kandungan kalsiu, kalium, dan vitamin C yang sangat baik untuk menjaga kesehatan tubuh.

9. Kemangi kering

Biasanya kemangi digunakan sebagai lalapan saat kita mengonsumsi ayam bakar ataupun lele bakar. Kemangi ini sangat bermanfaat untuk mencegah bau keringat karena mengandung antibakterial tinggi.

Namun ternyata kemangi juga mengandung vitamin A cukup besar. Menurut para ahli gizi, setiap 100 gramnya mampu mencukupi 744 IU kebutuhan vitamin A bagi tubuh. Agar maksimal, kamu bisa mengonsumsi kemangi kering secara rutin setiap harinya.

10. Lobak

Makanan yang mengandung vitamin A berikutnya adalah lobak. Setiap satu cangkir lobak yang sudah dicincang mengandung 6373 IU vitamin A. Selain itu, lobak juga memiliki kandungan kalium yang cukup bermanfaat untuk melancarkan sistem peredaran darah tubuh kita.

11. Paprika merah

Sebenarnya semua jenis paprika mengandung vitamin A tinggi, namun yang paling tinggi adalah paprika merah. Jenis ini mampu mencukupi 75 % DV atau sebesar 3726 IU vitamin A setiap konsumsi dalam ukuran sedang. Cukup konsumsi sehari satu saja kamu sudah bisa mencukupi kebutuhan vitamin A.

12. Mangga

Mangga termasuk buah yang mengandung vitamin A tinggi. Setiap secangkir buah mangga mampu mencukupi 36 % kebutuhan vitamin A harian dengan kandungan mencapai 1785 IU. Agar tidak bosan, kamu bisa membuat jus mangga segar setiap ingin mengonsumsinya.

13. Blewah

Blewah dikenal sebagai buah yang mengandung rendah lemak dan kalori. Ternyata setiap konsumsi 1/8 bagian, buah blewah ini bisa memberikan 5986 IU vitamin A. Tentunya sudah mampu mencukupi kebutuhan harian kamu.

14. Buah aprikot kering

Mungkin beberapa diantara kita masing asing mendengar ‘buah aprikot’. Buah ini sebenarnya sudah cukup populer di luar negeri, tetapi di Indonesia masih jarang kita temui. Konsumsi satu cangkir buah aprikot kering bisa mencukupi 94 % dari jumlah rata-rata keperluan vitamin A harian.

15. Buah pepaya

Pepaya merupakan buah yang mengandung serat cukup tinggi. Kandungan serat tersebut bermanfaat untuk melancarkan sistem pencernaan dan mendukung program diet sehat. Namun selain itu, ternyata buah ini juga mampu mencukupi 1444 IU vitamin A (29 % DV).

Selengkapnya: manfaat pepaya

16. Buah naga

Buah naga indentik dengan buah khas masyarakat Tionghoa. Di negara China buah ini digunakan untuk persembahan dan upacara adat, sedangkan di Indonesia masih menjadi buah impor yang memiliki harga cukup mahal. Meski mahal, konsumsi buah naga tidaklah rugi karena mengandung berbagai nutrisi.

17. Butternut squash

Warna kuning-oranye yang dihasilkan oleh butternut squash menjadi tanda bahwa ia mengandung beta karoten tinggi, kandungan inilah yang nantinya akan diubah menjadi vitamin A dalam tubuh. Dalam secangkir makanan ini mampu mencukupi 22868 IU vitamin A harian.

18. Kacang polong

Apakah kamu suka ngemil kacang polong? Kacang jenis ini mengandung vitamin A yang cukup besar. Setiap setengah cangkir kacang polong mampu mencukupi 134 % dari rata-rata kebutuhan vitamin A harian.

19. Minyak hati ikan Kod

Minyak hati ikan kod sebenarnya memiliki banyak nutrisi yang bermanfaat bagi kesehatan tubuh. Ia mengandung nutrisi mulai dari mineral alami, omega 3, vitamin A, dan D. Setiap konsumsi 1 sendok makan minyak hati ikan kod, maka kamu telah memberikan tubuh 14000 IU vitamin A.

20. Hati kalkun

Berbicara mengenai makanan yang mengandung vitamin A, tak lengkap rasanya apabila tak menyebutkan hati kalkun. Pasalnya, hati kalkun mampu memberikan vitamin A sebesar 75333 IU (per 100 gram) alias 1507 % harian. Asupan vitamin A yang besar inilah membuat banyak perusahaan obat mengekstrak hati kalkun menjadi herbal multivitamin.

21. Hati sapi

Tak hanya hati kalkun, kamu pun bisa mendapatkan sumber vitamin A tinggi dari hati sapi. Meskipun tak setinggi kalkun, tetapi hati sapi setiap 100 gramnya mampu menyediakan 16898 IU atau 300 % kebutuhan vitamin A harian.

22. Susu

Makanan yang mengandung vitamin A terakhir adalah susu dan produknya. Mungkin susu lebih dikenal sebagai sumber kalsium dan vitamin D yang baik bagi tulang, namun faktanya konsumsi secangkir susu bisa memberikan 395 IU vitamin A.

Oleh sebab itu, pastikan kamu selalu konsumsi susu setiap harian. Agar tak bosan kamu juga bisa mengonsumsi produk olahannya seperti ice cream, yoghurt, keju, dan sebagainya.

Sebaiknya kamu konsumsi makanan sumber vitamin A diatas secara rutin setiap harinya. Apabila tubuh tidak mendapatkan vitamin yang cukup, maka akan menyebabkan berbagai gangguan dan penyakit. Sedangkan khusus untuk ibu hamil dan anak-anak balita, sebaiknya konsultasikan dulu mengenai dosis vitamin A yang tepat untuk setiap harinya. Semoga bermanfaat!

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