Vitamin a - high-content foods

Not only liver contains vitamin a - find out here possible sources with which you can meet your needs.

Vitamin a - high-content foods

Hardly any other substance is more important for preserving our bodily functions than Vitamin A. foodsThat contains this abundant. In addition to herbal products, it is mainly animal products, especially liver, that contribute to vitamin A supply. Learn all about vitamin A-containing foods and the right dosage of the vitamin.

Product Overview

Vitamin A - high-content foods

  • Vitamin A - Food on the menu

  • Where is vitamin A included?

  • How to meet your vitamin A needs

  • Vitamin A: food storage and instructions for processing

  • Are vitamin A supplements necessary and useful?

Although it is so important for a variety of processes in the body, the human needs 0.8 to 1.1 milligrams for an adult comparatively little vitamin A. Foods that contain the vitamin in pure form, are exclusively of animal origin. In particular, liver and sea fish are rich in vitamin A. It also occurs in eggs, milk or dairy products.

In the form of the beta-carotene precursor, the vitamin is also contained in plant foods. Just ask yourself where. If vitamin A is in it, you can often see it in the color: especially in green, yellow and red vegetables and fruits such as carrots, spinach broccoli, peppers, cherries or grapefruit.

Where is vitamin A included?

The following table lists foods with vitamin A. Note: Since the plant foods contain vitamin A not directly but in the form of the provitamin beta-carotene, the recommended daily dose for an adult human is about 2 milligrams, equivalent to about 50 to 100 grams of sweet potatoes or carrots.

Foods with a high beta-carotene content are:

foodsVitamin A per 100 grams
Liver (calf)

21.9 mg

Kale8.7 mg
carrot8.5 mg
Liver sausage, coarse8.3 mg
parsley5.9 mg
Dried apricots5.8 mg
savoy4.7 mg
dill4.5 mg
Palm oil4.3 mg
Lamb's lettuce3.9 mg
Red pepper3.5 mg
Chicory3.4 mg
spinach3.3 mg
Chicken egg yolk, dried1.1 mg
Eel, smoked0.9 mg

How to meet your vitamin A needs

There are plenty of foods to cater for your needs. Deficiency is unlikely due to the relatively low vitamin A requirement. The average daily requirement (0.9 milligrams) contains, for example, the following vitamin A foods:

  • 100 grams of liverwurst
  • 5-10 grams of liver
  • 100 grams of eel
  • 200 grams of tuna
  • 350 grams of Gouda
  • 300 grams of Emmentaler or mozzarella
  • 220 grams Camembert
  • 1.5 liters of sheep's milk
  • 8 eggs

An overdose is also virtually impossible to achieve with normal nutrition - unless you have polar bear liver on the menu. This contains so much vitamin A that consumption can even be fatal for humans. Since Eskimos tolerate this food problem-free, but it can be assumed that the intake tolerance of the vitamin is individually different.

A single overdose is not bad, but permanently the recommended daily dose should not be exceeded, otherwise there are health problems (headache, dizziness, nausea) threatening.

Vitamin A: food storage and instructions for processing

Storage conditions are crucial for the quality of vitamin-containing foods. For example, vitamin A is very sensitive to oxygen. It often comes to oxidation processes that can reduce the content of vital substances. Also, heat is not for vitamin A. Food should therefore be stored in a cool, dry and dark place and not blanched before storage.

By the way, beta-carotene is just as fat-soluble as vitamin A. Foods that contain this (pro) vitamin should therefore be consumed with a little oil or fat to improve their intake. Even better, beta-carotene is absorbed when the fruits or vegetables are chopped as small as possible, better grated or mashed. Alternatively, you can chew it very carefully.

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Are vitamin A supplements necessary and useful?

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Currently, it seems more useful regularly Vitamin A food how to eat fruits and vegetables, than to buy expensive pills and effervescent tablets.

Vitamin a - high-content foods

FAQ - 💬

❓ What food is highest in vitamin A?

👉 Sources of Vitamin A Concentrations of preformed vitamin A are highest in liver, fish, eggs, and dairy products [1]. Most dietary provitamin A in the U.S. diet comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils [1,5,10].

❓ How do I get 100% vitamin A?

👉 The major dietary sources of vitamin A include meat (especially liver), dairy products (especially whole-fat products), eggs, and fortified foods including cereals, low-fat dairy products, and margarine.

❓ Which fruit is highly rich in vitamin A?

👉 Mango is known as a king of fruits and also an excellent source of vitamin A, vitamin C, minerals, and fibers. A medium-sized mango provides almost 75% of the required vitamin A. Mango reduces the risk of some type of cancer and other major diseases.

❓ What vegetable has the most vitamin A?

👉 10 Vegetables High in Provitamin A

  • Collards (cooked) — 80% DV per serving. ...
  • Turnip Greens (cooked) — 61% DV per serving. ...
  • Carrot (cooked) — 44% DV per serving. ...
  • Sweet Red Pepper (raw) — 29% DV per serving. ...
  • Swiss Chard (raw) — 16% DV per serving. ...
  • Spinach (raw) — 16% DV per serving. ...
  • Romaine Lettuce (raw) — 14% DV per serving.

❓ What causes vitamin A deficiency?

👉 Vitamin A deficiency results from a dietary intake of vitamin A that is inadequate to satisfy physiological needs. It may be exacerbated by high rates of infection, especially diarrhoea and measles. It is common in developing countries, but rarely seen in developed countries.

❓ What happens if vitamin A is low?

👉 Deficiency of vitamin A is associated with significant morbidity and mortality from common childhood infections, and is the world's leading preventable cause of childhood blindness. Vitamin A deficiency also contributes to maternal mortality and other poor outcomes of pregnancy and lactation.

❓ What are symptoms of low vitamin A?

👉 Symptoms of a Vitamin A Deficiency

  • Night blindness. This causes you to have trouble seeing in low light. ...
  • Xerophthalmia. With this condition, the eyes may become very dry and crusted, which may damage the cornea and retina.
  • Infection. ...
  • Bitot spots. ...
  • Skin irritation. ...
  • Keratomalacia. ...
  • ‌Keratinisation. ...
  • Stunted growth.

❓ Is banana rich in vitamin A?

👉 Abstract. This review article points out that bananas are an important food for many people in the world. Thus, banana cultivars rich in provitamin A carotenoids may offer a potential food source for alleviating vitamin A deficiency, particularly in developing countries.

❓ Is Apple rich in vitamin A?

👉 Apples are not particularly rich in vitamins and minerals. However, they contain decent amounts of both vitamin C and potassium.

❓ Which vitamin is useful for eyes?

👉 Vitamin AVitamin A and vision make potent allies. Carrots contain lots of beta carotene and Vitamin A, which can contribute to your eyes' health and may provide a fantastic source of eye vitamins for macular degeneration and cataracts.

❓ Which vitamin is best for skin?

👉 Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful. This could translate to a reduction in: dark spots.


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