Vitamin A is one of the indispensable things in every person’s life. For two reasons: What is vitamin A and why do we need it?
First, we need to survive. This fat-soluble compound is involved in a wide variety of body processes:
It allows us to see. No disadvantage when you process light-sensitive pigments in the retina, so it is a deficiency.
Maintains the integrity of the mucous membranes. With a lack of vitamins, mucous sources: bacteria, bacteria, and bacteria.
Accelerates healing in case of skin damage.
Promotes normal tissue development and development, from the brain to bone.
Responsible for immunity. In particular, a barrier, associated with the presence of mucus that retains microbes.
Secondly, our body does not know how to produce vitamin A on its own. The only way to get it is to eat something that contains it. These substances can only be extracted, they are called irreplaceable.
Vitamin A with food:
children from 0 to 13 years old – 300-600 mcg of vitamin A;
women aged 14 and over – 700 mcg;
for men 14 years and older – 900 mcg.
Taking pharmacy vitamins is not an option. An overdose can be even worse than a deficiency. Therefore, vitamin A (retinoid) is better and safer to get it from food.
Let’s just say this: the famous carrot, which contains the National Nutrient Database for a standard reference release of 835 mcg of vitamin A per 100 g, is far from a record holder in this regard. It’s worth it to get a guaranteed daily dose of the essential substance.
And warns questions: no, heat treatment does not reduce the content of vitamin A and other fat-soluble compounds. And in some cases it increases.
- Beef liver
A 100 g serving of fried beef liver contains Vitamin A about 9,000 mcg of vitamin A, far more than the daily value. But an overdose will not happen: the dish is safe.
Also, the liver is rich in protein, copper, iron, folic acid and vitamins B2 and B12.
- Pork liver sausage
Vitamin A is retained in the liver, so it is not surprising that there is a lot of it in any products prepared on its basis. Hepatic sausage is no exception: it contains more than 300 μg per 100 g of National Nutrient Database for Standard Reference Legacy Release 8.
- Cod liver oil
One tablespoon of liquid fat above the National Nutrient Database for Standard Reference Legacy Release contains 4,000 mcg of vitamin A. If you buy fish oil in capsules, the concentration may be different: it is indicated on the package.
Besides, this type of fish oil provides the body with the necessary amounts of vitamin D and essential omega-3 fatty acids.
- Lamb liver
Boiled or roasted lamb liver contains more National Nutrient Database for Standard Reference Legacy Release of 7,000 mcg of Vitamin A per 100 gram serving.
- Sweet potato (sweet potato)
One whole sweet potato baked in a peel contains more than 1,400 mcg of Vitamin A.
But there is a caveat: as in all plant products (and the same carrots), the vitamin in sweet potatoes is presented in the form of beta-carotene. For this substance to be absorbed, a little fat must be added to the sweet potato: for example, butter or sour cream.
- Goose liver pate
It contains more than 1,000 mcg of vitamin A per 100 g.
One serving of spinach – boiled or frozen – contains almost one and a half times more vitamin A than the same amount of raw carrots. We remind you that for beta-carotene from spinach to be absorbed, it must be eaten with the addition of oil.
Baked or pie-shaped – choose whichever option you like. In any case, you will get a little more Vitamin A beta-carotene from one serving of such a treat than from carrots.