What foods contain vitamin A
Educational Program Health / / December 19, 2019
Vitamin A - one of the essential pieces in every human life. For two reasonsWhat is vitamin A and why do we need it?.
Firstly, we have without physically survive. It is a fat-soluble compound is involved in numerous processes in the body:
- It gives us the opportunity to see. Without Vitamin A is not possible to develop light-sensitive pigments in the retina of the eye, so that the deficit - a sure way to vision loss and even blindness, especially in children.
- It maintains the integrity of the mucous membranes. With a lack of vitamin mucous thinner: cuts in the eyes, mouth dry, Broken teeth, nasally easily penetrate viruses and bacteria.
- It accelerates the healing of skin lesions.
- It promotes normal development and growth of tissue from the brain to the bone.
- Responsible for immunity. In particular, the barrier associated with the development of mucus retention of bacteria.
Secondly, our body can not produce vitamin A alone. The only way to get it - is to eat something, what it contains. Such materials, which we can get only from the outside, are called essential.
To stay healthy, every day you want to receiveVitamin A with food:
- Children from 0 to 13 years - 300-600 mg of vitamin A;
- women 14 years and older - 700 mg;
- men 14 years and older - 900 mg.
Take vitamins pharmacy - so-so option. Overdose may be even worse than the deficit. Therefore it is betterVitamin A (Retinoid) and safer to get it from food.
Just say: the famous carrot, which containsNational Nutrient Database for Standard Reference Legacy Release 835 mcg Vitamin A per 100 g, not record in this regard. That's what should have to ensure that you receive a daily dose of indispensable substances.
And warning questions is no, the thermal treatment does not reduce the content of vitamin A and other fat-soluble compounds. And in some cases, increases.
1. Beef liver
Portion roast beef liver (100 g) comprisesVitamin A about 9000 micrograms of vitamin A, that is a lot more daily allowance. But an overdose does not happen: the dish is safe.
Furthermore, in many liver proteins, copper, iron, folic acid and vitamin B12 and B2.
2. Pork sausage hepatic
Vitamin A is retained in the liver, so it is not surprising that in any products, prepared on its basis, a lot of it. Hepatic sausage is no exception: it has moreNational Nutrient Database for Standard Reference Legacy Release 8300 mg per 100 g
3. Cod Liver Oil
In one tablespoon of liquid fat overNational Nutrient Database for Standard Reference Legacy Release 4000 micrograms of vitamin A. If you buy fish oil capsules, the concentration may be different: it is labeled on the packaging.
In addition, this type of fish oil provides the body with the necessary amount of vitamin D and essential fatty acids omega-3.
4. lamb liver
The boiled or roasted lamb liver greaterNational Nutrient Database for Standard Reference Legacy Release 7000 micrograms of vitamin A per 100-gram serving.
5. Yam (sweet potato)
One whole sweet potato, baked in their skins, containsVitamin A More 1 400 mcg of vitamin A.
But there is a caveat: as in all plant foods (and of the same carrots), vitamin in the sweet potato is presented in the form of beta carotene. To this substance have learned to sweet potato have to add a little bit of fat, for example, butter or sour cream.
6. Foie gras
It's more 1000 mcg of vitamin A per 100 g
7. Spinach
In one portion of spinach - boiled or frozen - vitamin A nearly a half times more than the same amount of raw carrots. Reminder: for beta-carotene of spinach is metabolized, it must have with oil.
8. Pumpkin
Baked or as a pie - choose the option which your taste. In any case, one portion of the treats you will get a little bit moreVitamin A beta-carotene than carrots.
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