维生素
A 提供一系列健康益处。 Vitamin A provides an array of health benefits.
弗吉尼亚州泰森斯角的认证营养师 Vanessa Spiller 说，维生素 A 对健康有益。
Vitamin A provides a host of health benefits, says Vanessa Spiller, a certified nutritionist based in Tysons Corner, Virginia.
这种维生素对您的免疫系统、眼睛、心脏、肺和肾脏有益。研究表明，维生素 A 还支持男性和女性的生殖系统。
The vitamin is good for your immune system, eyes, heart, lungs and kidneys. Vitamin A also supports the reproductive systems of men and women, research suggests.
根据梅奥诊所的数据，男性每天应摄入 900 微克维生素 A，而女性每天应摄入 700 微克。幸运的是，很多健康食品都含有维生素 A。“确保您获得足够维生素 A 的最佳方法是吃正确的食物，”Spiller 说，他是 EMP180° 的教练，它提供减肥计划和量身定制的指导。寻求减重并达到健康目标的人。
Men should consume 900 micrograms of vitamin A per day, while women should get 700 micrograms on a daily basis, according to the Mayo Clinic. Fortunately, plenty of healthy foods contain vitamin A. “The best way to ensure you are getting enough vitamin A is by eating the right foods,” says Spiller, who's a coach with EMP180°, which provides weight-loss plans and customized coaching for people seeking to shed pounds and reach their health goals.
要获得维生素 A，请吃有颜色的食物。
To get vitamin A, eat colorful foods.
芝加哥注册营养师玛吉·米哈尔奇克 (Maggie Michalczyk) 说，类胡萝卜素中含有丰富的维生素 A，类胡萝卜素是为红色、黄色和橙色水果和蔬菜提供颜色的色素。食用各种颜色的食物，以确保您获得足够的维生素 A。
Vitamin A is plentiful in carotenoids, pigments that provide color to red, yellow and orange-hued fruits and vegetables, says Maggie Michalczyk, a registered dietitian based in Chicago. Consume foods with a variety of colors to ensure you get enough vitamin A.
以下九种食物是维生素 A 的良好来源：
Here are nine foods that are good sources of vitamin A:
芦笋
Asparagus
提供维生素 A 只是芦笋提供的众多健康益处之一。这种多功能蔬菜提供与预防癌症和心脏病等慢性病相关的营养。芦笋对消化和心血管健康有益。
Providing vitamin A is just one of a raft of health benefits asparagus offers. The versatile vegetable provides nutrients associated with warding off chronic conditions like cancer and heart disease. Asparagus is good for digestive and cardiovascular health.
芦笋含有以下营养素：
Asparagus contains these nutrients:
维生素A。
维生素C。
维生素K。
纤维。
叶酸。
Vitamin A.
Vitamin C.
Vitamin K.
Fiber.
Folate.
胡桃南瓜
Butternut squash
一杯胡桃南瓜可为男性和女性提供超过 100% 的每日维生素 A 价值。 Michalczyk 说，它还提供纤维和钾。 “尝试将烤胡桃南瓜作为配菜，或者在沙拉中加入切块的南瓜，”她说。这也是汤的极好补充。您可以在许多超市购买冷冻成方块的胡桃南瓜。
One cup of butternut squash provides more than 100% of the daily value of vitamin A for men and women. It also provides fiber and potassium, Michalczyk says. “Try roasted butternut squash as a side dish or add cubed squash to a salad,” she says. It's also a terrific addition to soups. You can buy butternut squash frozen in cubes at many supermarkets.
萝卜
Carrots
大家都知道胡萝卜对视力有好处。 Spiller 说，橙根蔬菜含有 β 胡萝卜素，因此是维生素 A 的重要来源。一份 3.5 盎司的熟胡萝卜超过了男性和女性每日推荐的维生素 A 量。胡萝卜还含有维生素 K、钾和一些对能量很重要的 B 族维生素。研究表明，吃胡萝卜与降低患癌症的风险、降低血液胆固醇、减轻体重和健康视力有关。
Everyone knows that carrots are good for your eyesight. The orange root vegetable contains beta carotene and is therefore a great source of vitamin A, Spiller says. One 3.5-ounce serving of cooked carrots exceeds the daily recommended amount of vitamin A for men and women. Carrots also contain vitamin K, potassium and some B vitamins, which are important for energy. Eating carrots is associated with a reduced risk of cancer, lower blood cholesterol, weight loss and healthy vision, research suggests.
“胡萝卜也是可溶性纤维的良好来源，有助于消化，”Spiller 说。
“Carrots are also a good source of soluble fiber, which is great for digestion,” Spiller says.
羽衣甘蓝
Kale
虽然羽衣甘蓝可能不像其他健康蔬菜那样流行，但它是维生素 A 的重要来源。“像甘薯一样，羽衣甘蓝富含 β 胡萝卜素，可转化为维生素 A，”Spiller 说。 “羽衣甘蓝更嫩少苦，一定要先按摩。”
While kale may not be considered as trendy as other healthy vegetables, it's a great source of vitamin A. “Like sweet potato, kale is rich in beta carotene, which converts to vitamin A,” Spiller says. “For kale that is more tender and less bitter, be sure to massage it first.”
芒果
Mango
这种美味的水果含有大量的维生素 A。它还提供大量的维生素 B6 和维生素 C。
This flavorful fruit contains a high amount of vitamin A. It also provides significant amounts of vitamin B6 and vitamin C.
红辣椒
Red peppers
Spiller 说，对于一种富含维生素 A 的美味、多用途蔬菜，可以试试红辣椒。 “因为它们在葡萄藤上呆的时间更长，所以它们比绿色、橙色和黄色的同类更有营养，”她说。一杯切碎的生红甜椒含有 234 微克维生素 A，远高于男性和女性的每日推荐量。
For a tasty, versatile vegetable that's a great source of vitamin A, try red peppers, Spiller says. “Because they've spent more time on the vine, they're more nutritious than their green, orange and yellow counterparts,” she says. One cup of chopped, raw red bell pepper contains 234 micrograms of vitamin A, well above the daily recommended amount for men and women.
红薯
Sweet potatoes
Michalczyk 说，除了是维生素 A 的重要来源之外，红薯还富含营养物质，包括纤维、维生素 B 和钾。它们也是抗氧化剂的良好来源，抗氧化剂与保护您的身体免受癌症有关。 “红薯中的维生素 A 可促进健康的视力和免疫功能，”她说。 “红薯烹饪用途广泛，而且很容易以有趣的方式添加到您的饮食中。”
In addition to being a great source of vitamin A, sweet potatoes are packed with nutrients, including fiber, B vitamins and potassium, Michalczyk says. They're also a good source of antioxidants, which are associated with protecting your body against cancer. “The vitamin A in sweet potatoes promotes healthy vision and immune function,” she says. “Sweet potatoes are super-versatile to cook with and easy to add to your diet in fun ways.”
番茄
Tomatoes
如果您想补充维生素 A 和其他营养素，请尝试西红柿，西红柿中除了维生素 C、钾、维生素 K 和叶酸外，还富含维生素 A。虽然许多人认为西红柿是一种蔬菜，但它们实际上是一种水果。 “除了富含多种有益的维生素和矿物质外，西红柿还富含一种称为番茄红素的强效抗氧化剂，研究表明，番茄红素具有很强的抗癌特性，”Michalczyk 说。西红柿与良好的皮肤和心脏健康有关。
If you want to load up on vitamin A and other nutrients, try tomatoes, which are rich in a form of vitamin A in addition to vitamin C, potassium, vitamin K and folate. While many people consider tomatoes to be a vegetable, they are actually a fruit. “In addition to being loaded with a number of beneficial vitamins and minerals, tomatoes are also packed with a potent antioxidant called lycopene, which studies have shown has very strong cancer-fighting properties,” Michalczyk says. Tomatoes are associated with good skin and heart health.
南瓜
Pumpkin
Michalczyk 说，虽然南瓜经常与万圣节联系在一起，但一年四季都可以吃南瓜。 “南瓜泥是维生素 A 的极好来源，并且富含其他营养素，包括维生素 C、钾、维生素 E 和铁，”她说。 “南瓜是抗氧化剂的重要来源，可能对癌症和心脏病有益。”在烘焙食品或汤和辣椒中加入南瓜泥，可以增强免疫系统，促进眼睛和皮肤的健康。
While they're often associated with Halloween, pumpkins are great to eat all year, Michalczyk says. “Pumpkin puree is a wonderful source of vitamin A and is packed with other nutrients, including vitamin C, potassium, vitamin E and iron,” she says. “Pumpkins are a great source of antioxidants that may offer benefits against cancer and heart disease." Add pumpkin puree to baked goods or soups and chilis to boost your immune system and promote good eye and skin health.
