Everyone knows that the benefits of vitamin A for the entire body are very great. Therefore, it is important to consume the required amount of foods containing it every day, while you need to take into account the rules of preparation and storage for better absorption of the vitamin.
According to its composition, vitamin A is classified into substances similar in composition - retinoids and carotenoids, and can be of different origins. The most common and useful substances are retinol and beta-carotene. The first can be obtained from animal products such as meat, liver, chicken eggs, butter and milk, while the second is rich in vegetables and fruits, especially those with bright colors.
Retinol is a vitamin A, has high biological activity, and therefore is of great value in human nutrition.
Beta-carotene entering the body breaks down into two molecules and produces pure vitamin A, the remaining part accumulates in the body and remains for a long time unchanged in the form of a carotenoid, which provides a temporary supply, and if necessary, beta-carotene produces vitamin A again.
What effect does vitamin A have on the body?
The group of vitamins A plays an invaluable role for the whole body. It helps improve the functioning of the organs of vision, strengthen bone tissue and skeleton, improves the functioning of the musculoskeletal system, promotes the formation of the mammary glands, improves metabolism, prevents the occurrence of cancer cells, promotes skin rejuvenation, improves the functioning of the thyroid gland, strengthens the immune system, improves hair condition and nails and much more. And these are just its main properties; it would take a very long time to list everything. Therefore, daily consumption of vitamin A in the diet is necessary for everyone, and especially for people who often suffer from colds and flu, eating disorders, who have poor vision, as well as under heavy physical and mental stress, especially children, pregnant and lactating women, and athletes.
How much vitamin A should you consume per day?
The daily average intake of vitamin A in the diet for a healthy adult is 5000 IU, which is 1.5 mg. However, this amount should be adjusted based on a number of characteristics of the body. It is important to take into account gender, body weight, age, and presence of diseases. For pregnant and lactating women, vitamin A intake is recommended slightly higher than the standard intake. For children, the norm is reduced to 800 micrograms.
When using synthetic vitamins, you must follow the instructions, where the dose has already been adjusted. Or you should take into account the recommendations of the doctor who prescribed you an individual norm for certain reasons.
Why is vitamin A deficiency dangerous in the body?
When there is a lack of vitamin A in the human body, many problems arise:
vision decreases, conjunctivitis appears, in some cases so-called “night blindness” may occur, when a person loses the ability to see in low light. In addition, the mucous membrane of the eye dries out, as a result of which pus and mucus accumulate in the corners of the eyes, tearfulness increases, and vision becomes blurred;
drying out of the skin occurs, which provokes its accelerated aging;
hair and scalp dry out, dandruff and seborrhea appear;
tooth enamel loses strength, begins to deteriorate, and caries develops;
the entire digestive system suffers;
a person suffers from colds and infectious diseases more often and suffers them more severely;
insomnia, lack of sleep, exhaustion, and general fatigue of the body appear.
for women, a lack of vitamin A is fraught with diseases of the reproductive organs;
In men, potency decreases.
What causes vitamin A deficiency
Incorrect, poor nutrition, frequent diets, organ diseases digestive system contribute to the development of vitamin deficiency, in particular, a lack of vitamin A. Also, vitamin A is not absorbed by the body without vitamin E (without it, retinol quickly oxidizes in the human body). Therefore, these two vitamins need to be consumed in combination.
However, not only vitamin A deficiency, but also its excess has a negative effect on the body.
In this case, a number of negative consequences for the body may be observed, namely:
the liver and spleen may increase in size;
disturbances in the functions of the digestive system occur;
excessive hair loss occurs, dandruff, seborrhea appear, nails peel and become brittle;
pigment spots may appear on the skin;
often excess vitamin A is accompanied by nausea;
disruptions occur in the female menstrual cycle.
However, it is quite difficult to achieve a supersaturation of the body with vitamin A. This mainly happens due to overuse synthetic multivitamins. When consuming large quantities natural products, which are rich in vitamin A content, as a rule, excess does not occur. But do not forget that it is strictly forbidden to eat one product for a long time, this can lead to serious irreparable consequences. And if symptoms of overdose are detected, you should immediately stop consuming foods rich in vitamin A, replacing them with foods rich in vitamin C.
What foods contain vitamin A?
Group A vitamins are found in plant and animal products. The most large number Retinol contains fruits and vegetables that are bright orange or green in color. The liver is rich in vitamin A, butter, bird eggs, fish oil, dairy products. Also, a large percentage of beta-carotene is also found in hawthorn and dandelions. For better absorption of vitamin A by the body, the presence of fat in small doses is necessary. This is necessary for the production of gastric juice, which ensures the synthesis of ready-made vitamin A. Tocopherol and choline are also necessary for the processing of this group of vitamins. That is why it is recommended to use a small amount of sour cream, vegetable or olive oil as a dressing for vegetable salads.
Interaction of vitamin A with other vitamins and drugs
For better absorption of this group of vitamins, it is recommended to take vitamin E, B, phosphorus, potassium, calcium, and zinc together.
Today you can see a wide variety of complex vitamins in pharmacies. However, not all of them contain the optimal ratio of microelements, so you should be very careful when choosing them. You should also not abuse their use, strictly follow the instructions and drink only when necessary, it is advisable to consult a doctor.
IMPORTANT! When taking vitamin A, try to avoid drinking alcohol, as their interaction can cause disturbances in the liver and also lead to serious liver diseases. In addition, when using any vitamins, including group A, you should not use laxatives, as they reduce their absorption (with the exception of herbal laxatives).
How to achieve better absorption of vitamin A
In order to get the maximum benefit from consuming foods, you must follow several rules for their storage and preparation. We already know what vitamin A contains, now let's talk about what is best to do with them.
In order for beta-carotene to be better absorbed by the body, it is recommended to boil or finely chop vegetables. But this rule is not suitable for all products; for example, when cabbage is cooked, the benefits of vitamin A are reduced, so it will be healthier to eat it raw.
Sun rays and oxygen contribute to the destruction of vitamin A, so it is not recommended to store food in an open place exposed to direct sunlight.
The benefits of vitamin A will be greater if you cook foods containing beta-carotene and tocopherol together.
Best cooked steamed or grilled.
The quantitative content of retinol in milk depends on the season. In spring and summer there is significantly more of it, since only natural fresh herbs are used in feeding cows, and artificial additives are very rarely used.
It is best to choose fruits that are bright red or orange in color; they contain the highest amount of vitamin A.
Adequate nutrition ensures health throughout the body, improves well-being and mood. It also makes it possible to avoid many diseases and illnesses. Therefore, it is important to correctly adjust your daily diet and consume all foods in sufficient quantities.
Undoubtedly, it is best not to consume synthetic vitamins, but to obtain them in natural food products in the diet.
Table of vitamin A content in foods
You can monitor this using a special table.
Percentage of daily requirement |
||
Fish oil (from cod liver) | ||
Beef liver | ||
Cod liver (canned) | ||
Red rowan | ||
Parsley (greens) | ||
Egg powder | ||
Chicken egg yolk | ||
Celery (greens) | ||
Dill (greens) | ||
Spinach (greens) | ||
Ghee | ||
Unsalted sweet butter | ||
Black granular caviar | ||
Dandelion leaves (greens) | ||
Quail egg | ||
Red granular caviar | ||
Butter | ||
Rose hip | ||
Sorrel (greens) | ||
Broccoli | ||
Dry cream 42% | ||
Carrot juice | ||
Watercress (greens) | ||
Cilantro (greens) | ||
Green onion (feather) | ||
Leek | ||
Camembert cheese | ||
Cheese "Swiss" 50% | ||
Lettuce (greens) | ||
Cheese "Russian" 50% | ||
Cheese "Roquefort" 50% | ||
Cheddar cheese 50% | ||
Cream 35% | ||
Basil (greens) | ||
Chicken egg | ||
Cheese "Poshekhonsky" 45% | ||
Sour cream 30% | ||
Sea buckthorn | ||
Sweet pepper (Bulgarian) | ||
Beef kidneys | ||
Cheese "Dutch" 45% | ||
Cheese "Adygei" | ||
Parmesan cheese | ||
Rowan chokeberry | ||
Sour cream 25% | ||
Fern | ||
Cheese cheese (from cow's milk) | ||
Gouda cheese | ||
Processed cheese "Russian" | ||
Cream 20% | ||
Sour cream 20% | ||
Cream 25% | ||
Processed cheese "Sausage" | ||
Powdered milk 25% | ||
Chanterelle mushrooms | ||
Powdered milk 15% | ||
Pomodoro (tomato) | ||
Butter cookies | ||
Cheese "Suluguni" | ||
Feta cheese | ||
Condensed cream with sugar 19% | ||
Cottage cheese 18% (fat) | ||
Sour cream 15% | ||
Ice cream sundae | ||
Asparagus (greens) |
The role of vitamins in human life is difficult to overestimate. Their deficiency, as well as their excess, affects the normal functioning of the entire body.
One of these substances is vitamin A.: what products contain, where there is a rich content of substances from the retinoid group - every person needs to know this large list.
Retinol has pronounced antioxidant properties - it slows down the processes of cell oxidation, prevents premature aging, and neutralizes the effects of free radicals. This fat-soluble vitamin helps maintain visual acuity, bone density, normal liver function, and the immune system.
Vitamin A group
Retinoids are a large group of substances that, when broken down in the human body, form retinol - the vitamin itself. These compounds are found in foods of both plant and animal origin. Plant products contain carotenoids, and animal products contain retinoids. The following substances are the closest in structure:
- retinol— necessary for normalizing the activity of cell membranes, takes part in redox reactions;
- retinal- required to normalize the functioning of the visual apparatus;
- retinoic acid involved in tissue growth processes;
- beta carotene- neutralizes the effects of free radicals.
Pay attention! the main amount of retinols is deposited in the liver, and therefore its chronic diseases can lead to an imbalance of the vitamin.
Benefits for the body
Biological membranes, whose activity is regulated by the presence of retinol, limit each cell. That's why vitamin is necessary for the activity of the whole body:
- immune system;
- visual system;
- mammary glands;
- reproductive system;
- musculoskeletal system;
- respiratory system;
- cardiovascular system;
- endocrine system;
- inhibition of the growth of malignant neoplasms;
- normalization of metabolic processes.
Important! An excess of retinol can have the same negative impact on the body as a deficiency. It does not dissolve in water, and therefore cannot be quickly eliminated from the body. Therefore, its consumption must be carefully controlled.
Daily norm
Unlike water-soluble vitamins, retinol dosage is measured in IU - action units. The daily intake of this substance is about 5000 IU, which corresponds to approximately 1.5 mg of pure vitamin. This amount should be achieved by combining animal and plant products:
Pay attention! The biological activity of plant components is on average 2-3 times lower than that of animal components. Therefore, to provide the required amount of vitamin it is necessary to consume a larger volume of plant foods.
The dosage of retinol may vary at different periods of life.
For example, in adults the minimum daily dosage is much higher than in children.
This is explained by the greater load on the body during the day, the greater amount of energy consumed to ensure the normal activity of all organs and systems.
Below is a table with normal daily dosages.
Pay attention! The exact dosage depends directly on the age, physique and general health of the patient.
What products contain
Knowing what contains vitamin A, where it is most abundant, you can create a diet in such a way as not to experience hypovitaminosis throughout the year. Proper combination of plant and animal components in the diet allows you to prevent a large number of diseases and helps maintain performance for a long time.
Retinol is absorbed better than carotene, but it is found only in animal products: liver, eggs, dairy products. A large number of carotenes are found in red and orange vegetables, fruits and greens. Carotenoids undergo a series of biological transformations during the digestion process and are broken down into retinol, which is absorbed by the body. It is the high energy consumption that explains the lower bioavailability of carotenes. 
Plant-based foods rich in vitamin A
The list of products containing vitamin A includes a large number of plant components, which contain a lot of retinol. If the housewife has this list, she can easily create a varied, balanced diet that will fully satisfy the body’s needs.
Carotenoids are part of chromoplasts - pigment cells that produce red, orange and yellow plants. Below is a table of foods that contain vitamin A in plant foods.
Fruits
Vegetables
Pay attention! Carotenoid content may vary depending on the variety and degree of maturity of plant products.
Products containing vitamin A of animal origin
In animal products, the vitamin is in the form of retinol, so it is easily absorbed by the body. Some of the richest sources are dairy products and fish. An equally valuable source is liver - both poultry and animal. It contains a large amount of vitamin, and therefore it is not recommended to abuse it during pregnancy. 
Dairy products and egg products
Dairy products contain not only retinol - they are rich in macro- and microelements necessary for the normal functioning of the entire body. Therefore, it is worth including the components presented below in your diet.
| Product name | Serving Size | Retinol content (in mg) |
| Quail eggs | 100 g | 0,5 |
| Butter | 100 g | 0,5 |
| Chicken eggs | 100 g | 0,35 |
| Powdered milk cream | 100 g | 0,35 |
| Cheddar cheese | 100 g | 0,3 |
| Roquefort cheese | 100 g | 0,25 |
| Cream with fat content 35% | 100 g | 0,25 |
| Sour cream with 30% fat content | 100 g | 0,23 |
| Dutch cheese | 100 g | 0,20 |
| Powdered milk | 100 g | 0,13 |
| Brynza | 100 g | 0,12 |
| Fat cottage cheese | 100 g | 0,1 |
| Condensed milk | 100 g | 0,04 |
| Curdled milk | 100 g | 0,02 |
| Kefir | 100 g | 0,02 |
| Acidophilus | 100 g | 0,02 |
Important note! The values indicated in the table may differ from real ones - the level of vitamins directly depends on the quality of the dairy products used for preparation.
Fish and seafood
Seafood and fish contain a number of essential substances - vitamins, fatty acids, trace elements, iodine. Therefore, the introduction of seafood into the diet helps prevent the development of iodine deficiency, which negatively affects the activity of the thyroid gland.
The table below shows the quantitative content of retinol in seafood and fish.
Pay attention! Retinol levels may vary depending on how fish and seafood are prepared. Heat treatment can destroy up to 30% of the vitamin.
Group A vitamins are divided into substances that are similar in chemical and molecular structure - retinoids and carotenoids, and are characterized by different natures of origin: animal and plant. The most important for the human body are retinol and beta-carotene. Retinol is more commonly found in food sources of animal origin, such as meat, cheese, butter and dairy products, and some are especially enriched in beta-carotene. seasonal vegetables and fruits, as well as root vegetables.
Vitamin A is referred to as the “beauty vitamin”. In combination with vitamin E, the substance helps improve the elasticity of hair and skin, strengthens nails, and also significantly prolongs the youth of the human body. It has pronounced regenerating functions, has an antioxidant effect, increases overall immunity and prevents penetration viral infections into the body. Therefore, the substance was called “anti-infective vitamin”. Vitamins of group A are extremely important for reproductive functions. They normalize the functioning of the sex glands, promote increased production of seminal fluid and significantly improve its quality; in women, they take an active part in the development of the egg. Group A vitamins have a beneficial effect on vision and prevent the development of ophthalmological diseases and abnormalities, including hemeralopia. The substance is necessary for people conducting for a long time in front of a screen or computer monitor, or working under low electrical lighting.
Table of daily intake of vitamin A (retinol) for the human body (mg/day):
The liver is a depot for vitamin A; it is not excreted from the body for quite a long time and can accumulate in significant quantities. Therefore, abuse of retinol and beta-carotene is to some extent dangerous and can lead to hypervitaminosis.
Retinol in food
It is best to get any vitamins from food sources rather than using multivitamin complexes and other pharmaceuticals. This is due to the presence of other useful microelements that the products contain, since they facilitate absorption and have a number of other beneficial properties. The following table will show which products contain retinol and beta-carotene, and what the concentration of the substance is in each of them.
| Fish oil | 19 mg |
| Chicken liver | 12 mg |
| Beef liver | 8.2 mg |
| Lamb liver | 3.6 mg |
| Pork liver | 3.5 mg |
| Cheremsha | 4.2 mg |
| Kalina | 2.5 mg |
| Garlic | 2.4 mg |
| Acne | 1.2 mg |
| Beluga caviar | 1 mg |
| Butter | 0.59 mg |
| Quail egg | 0.5 mg |
| Chum salmon caviar | 0.45 mg |
| Processed cheese, some soft cheeses | 0.4 mg |
| Broccoli | 0.39 mg |
| Chicken egg | 0.35 mg |
| Sour cream 20% fat | 0.3 mg |
| Hard cheeses | 0.25 mg |
| Sea kale | 0.2 mg |
| Brynza | 0.17 mg |
| Sprats | 0.15 mg |
| Chicken meat | 0.09 mg |
| Cottage cheese | 0.8 mg |
| Oysters | 0.085 mg |
Beta-carotene in food
When it enters the human body, theoretically, each molecule of beta-carotene produces two molecules of pure vitamin A. In practice, it turns out somewhat differently - some of the beta-carotene is actually transformed into pure vitamin, the rest invariably remains in the human body as a carotenoid. Thus, this provides an untouchable temporary supply of vitamin A in the body, and if a deficiency occurs, beta-carotene begins to actively produce it on its own.
Beta-carotene is a preventive agent for cancer, it actively interacts with other vitamins, and in these combinations, performs many useful functions: strengthens the immune system, reduces cholesterol levels in the blood, provides protection against toxic substances and poisons, improves the functioning of the central nervous system. nervous system, increases stress resistance and performance.
| Parsley | 9 mg |
| Sweet potatoes (yam) | 8.5 mg |
| Stewed red carrots | 8 mg |
| Yellow carrots | 8 mg |
| Sorrel | 8 mg |
| Spinach leaves | 8 mg |
| Dry rose hips | 6.5 mg |
| Soy products | 6 mg |
| Green onions | 6 mg |
| Cheremsha | 4.2 mg |
| Cilantro | 3.4 mg |
| Basil | 3.1 mg |
| Pumpkin | 3.1 mg |
| Kalina | 2.5 mg |
| Prunes | 2 mg |
| Ground tomatoes | 2 mg |
| Apricots | 1.6 mg |
| Leek | 1 mg |
| Cherry | 0.7 mg |
| Grapefruit | 0.68 mg |
| Mango | 0.64 mg |
| Green peas | 0.63 mg |
| Broccoli | 0.36 mg |
| Celery (greens) | 0.27 mg |
| Pistachios | 0.24 mg |
The vitamin tolerates heat treatment well; products retain the concentration of the substance even when frying. Moreover, beta-carotene is best absorbed in combination with fats of animal and plant origin.
Lack of retinol and beta-carotene in the human body
Vitamin A hypovitaminosis is caused by the following factors:
- Vitamin A deficiency in foods;
- Deficiency of consumed fats. Retinol and beta-carotene are fat-soluble substances;
- Disorders of nutrition and eating behavior, lack of the required amount of protein in the diet;
- Insufficient consumption of foods containing vitamin E (it prevents the oxidation of vitamin A, acting as an antioxidant);
- Chronic diseases of the gastrointestinal tract;
- Diseases of the liver and gall bladder;
Symptoms of hypovitaminosis:
- The main symptom of vitamin A deficiency is a sharp deterioration in vision in the dark or in dim lighting;
- Marked premature signs skin aging, wrinkle formation;
- Dry eyes, redness, ophthalmic inflammatory diseases (conjunctivitis);
- Severe tearing of the eyes during temperature changes in the air and windy weather;
- Increased sensitivity of tooth enamel;
- Dandruff, seborrhea, dry skin and flaking;
- Increased pain sensitivity;
- In men, erection weakens or disappears, premature ejaculation appears, and the functions of the bladder sphincter weaken.
Diseases that can be caused by vitamin A deficiency:
- Ophthalmological diseases of any complexity and etiology;
- Acne, skin aging, seborrhea, dermatitis, precancerous syndromes and cancer;
- Immunodeficiency;
- Erosion and polyps of the cervix in women;
- Chronic atrophic gastritis;
- Mastopathy and breast cancer;
- Chronic respiratory diseases and viral infections;
- Anemia;
- Violations brain activity, growth slowdown;
- Exhaustion;
- Sleep disorders.
Products containing vitamin A and beta-carotene are well tolerated heat treatment. However, you shouldn’t overdo it - fresh vegetables and fruits are always better than boiled ones, and steamed or grilled meat retains more vitamins and microelements than fried in oil. When consuming vitamin A, you should not forget about its combination with vitamin E. The second has antioxidant properties, preventing retinol from oxidizing and improving its absorption. You should also pay attention to what products are in daily menu contain zinc, and is there enough of it in the daily diet? It is zinc that converts vitamin A into active forms, so interaction with it is also necessary.
With an enhanced diet based on vitamin A, you need to be careful when drinking alcohol. The interaction of retinol and ethanol can lead to liver dysfunction and serious liver diseases. Taking laxatives interferes with the absorption of fat-soluble vitamins, including vitamin A. Herbal laxatives do not cause such dysfunctions. When taking hyperlipidemic drugs (drugs that lower cholesterol levels), one must take into account their functions that interfere with the absorption of fat-soluble vitamins. This combination will not cause any harm, but may neutralize the beneficial functions of vitamin A due to its poor absorption.
Ultraviolet radiation and oxygen, in contrast to heat treatment, can be destructive to vitamin A. Therefore, products enriched with the substance should not be stored in open sunlight or in the wind. This way they may lose some beneficial properties.
In winter and autumn, the reduced retinol content in dairy products should be taken into account. This is due to artificial feeding of cows and the lack of fresh grass in their diet. Accordingly, the amount of vitamin A is reduced up to 4 times in products made from milk.
Scientists have proven that vitamin A affects almost all organs and systems of the human body, and its deficiency negatively affects our health.
It is important for every person to know which foods and in what quantity contain vitamin A in order to properly organize their diet.
Functions in the body
Vitamin A includes a whole group of closely related chemical properties substances. The two most common are:
- Retinol is often called the “correct” vitamin A due to its high biological activity, and therefore it is considered the most valuable in nutrition.
- Beta-carotene is vitamin A that has not yet been prepared for absorption by the body. The use of this substance by the body is possible only after conversion into retinol.
In order to always know exactly where A is contained, it is necessary to remember that retinol, as a rule, is contained in large quantities in animal foods, while sources of beta-carotene are found in plant foods.
Daily norm
Retinol is known to many as a substance that promotes the growth and development of bone tissue. It is for this reason that experts recommend consuming foods with vitamin A for children.
In order to avoid vision problems, improve immunity, and take care of heart health, it is important to know which foods contain vitamin A and beta carotene in sufficient quantities. If there is a lack of retinol in the human body, there is a risk of early aging, vision “falls”, color perception worsens, skin rashes appear, excessive hair loss is activated, and increased sensitivity teeth, are characterized by problems with the immune system.
The daily requirement of vitamin A for an adult is 1500 – 2000 mcg. For children depending on their age daily norm within 375-700 mcg. Doctors recommend taking one third of the daily requirement in the form of complete retinol, and the rest from foods high in beta-carotene.
In products
Retinol
Fish oil is the leader in retinol content, 100 grams contain 1900 mcg, followed by beef liver - 8000 mcg, pork and cod liver - 4000 mcg each. Much less retinol is contained in eggs - 400 mcg, dairy products: butter - 400 - 500 mcg, and milk - only 25 mcg. Not all types of milk contain retinol, but only milk from cows whose diet consisted of grass and hay. Due to the high content of beta-carotene in cow feed, in summer or autumn the proportion of retinol increases significantly both in the milk itself and in the butter. It is thanks to retinol that milk (as well as butter) acquires a characteristic yellowish tint, indicating a high content of beta-carotene in animal nutrition.
Carotene
Beta-carotene is found in plant foods. The most beta-carotene is in carrots – 8320 mcg, red hot pepper, green onions - 2000 mcg, pumpkin - 4750 mcg, apricots - 1600 mcg.
Large amounts of beta-carotene are found in almost all orange or dark green vegetables, potatoes, carrots, mangoes, cabbage and other foods. To convert beta-carotene into full-fledged retinol in our body, it is necessary to have a small amount of fat in food. Fat is needed for the secretion of bile in the digestive tract. Eating beta-carotene without fat leads to its loss - almost 90%. To synthesize finished vitamin A from beta-carotene, the body also needs a number of other substances, including tocopherol and choline. That’s why nutritionists recommend dressing vegetable salads vegetable oil or sour cream.
Quantity in food products: table
Research by employees of the Russian Academy of Medical Sciences does not recommend exceeding the daily requirement of vitamin A. Using the table of retinol content in food, you can adjust your diet by choosing necessary products his sources.
| Retinol in products | mcg per 100 g |
|---|---|
| Cod liver oil | 30000 |
| Poultry liver | 3300 |
| Beef liver | 8000 |
| Pork liver | 4000 |
| Cod liver | 4000 |
| Chicken yolk | 630 |
| Cheese | 270 |
| Cream | 380 |
| Butter | 500 |
| Cottage cheese | 120 |
| Cow's milk | 25 |
How to Increase Absorption
- By destroying the shell, you can increase the absorption of beta-carotene from products of plant origin. For example: vegetables can be boiled or eaten chopped raw.
- Boiled carrots contain more biologically available beta-carotene compared to raw carrots, but it must be remembered that boiling or frying some other vegetables (for example, cabbage), on the contrary, reduces the level of nutrients.
- Heat treatment of products containing retinol leads to loss of the vitamin by an average of 20-40%.
- Our body is able to store small amounts of vitamin A in the liver (and sometimes in tissues) and use it as needed.
- Products containing beta-carotene and tocopherol are best cooked together. Vegetables containing beta-carotene must be eaten with some fat for best absorption.
A balanced diet is a guarantee of our health and well-being. Knowing which foods contain vitamin A in sufficient quantities, you can adjust your daily diet and avoid a lack of this important substance in the body.
Vitamin A (retinol) was the very first discovered in history, which is why the first letter of the alphabet was chosen for the name. It is a fat-soluble substance, that is, it does not dissolve in water and requires interaction with something fatty, for example, oil. is very useful, so it is important to know which products contain it. Worth noting important property of this substance – it can accumulate in the body, and reserves can be stored for up to a year. That is why it is important in the summer to eat different vegetables and fruits that are rich in vitamin A.
Effect of vitamin A on the bodyMany people know about the positive effect of this substance on vision, but in fact, retinol has a wider spectrum of action. Vitamin A is beneficial for children because it is necessary for good growth. It is also important for normal metabolism and for the proper distribution of fat deposits. Vitamin A is involved in the normalization of digestive, nervous, genitourinary and cardiovascular system. Retinol is also responsible for the health of bone tissue and teeth, and is also involved in the development of new cells. Together with vitamin E, retinol is responsible for skin health. Vitamin A also helps the body better resist the negative effects of various infections and diseases.
Where is vitamin A found, in what foods?
To a greater extent, the main sources of this beneficial substance are animal products. Vitamin A is found in the liver and fat of mammals and marine inhabitants. Among all, we can highlight halibut, whose liver and fat contain a large amount of retinol, and in second and third place are cod and salmon. It is worth noting that the amount of vitamin A in animal products directly depends on what kind of food animals and fish eat.
When figuring out where vitamin A is found in foods, it is worth mentioning fruits, which, although they are not sources of this substance, do contain beta-carotene, which, when entering the body, activates the process of retinol production. The most beta-carotene is found in fruits that are green, orange, red and yellow. Examples include tomatoes, carrots, bell peppers, apples, apricots, etc.
What contains the most vitamin A:
- The first place is occupied by hawthorn and dandelion, so 100 g of plants contains 160% of the daily requirement. Hawthorn is used to make various drinks, but dandelion can be added to salads or honey is also made from it.
- The next step is carrots, so 100 g of young root vegetables contains the daily requirement of retinol.
- Wild garlic berries are also rich in vitamin A and to cover the daily requirement, you need to eat 200 g of berries.
- Among vegetables, you can highlight sweet peppers and greens, so 100 g contains only 25-30% of the daily requirement of retinol. The best way to cook vegetables is to season them with vegetable oil.
- In fifth position in the ranking, which explains how much vitamin A foods contain, are pumpkin, viburnum, rowan and apricot. 100 g of these fruits contain 15-20% of the daily requirement.
The required daily dose of retinol is calculated individually, taking into account gender, age, body condition and other factors. If we talk about average values, then for men the daily norm is 700-1000 mcg, and for women 600-800 mcg.
Knowing what foods contain vitamin A, it is worth noting that, if possible, foods should be eaten fresh, since after heat treatment, preservation and pickling, a large amount of this useful substance disappears.
