Question

Write two reasons each for including Vitamin A and Vitamin D rich
foods in your meals. Name two foods each rich in these vitamins.

Answer 1

Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health.

Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections.

Deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet.

The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300–600 mcg for children and adolescents.
The RDA provides enough vitamin A for the vast majority of people.

Put simply, a single daily value (DV) of 900 mcg is used as a reference on nutrition labels in the United States and Canada.

This article lists 20 foods that are rich in vitamin A, plus an additional 20 fruits and vegetables rich in provitamin A