What foods contain vitamin A

Gives us the ability to see in low light. Without vitamin A, the production of light-sensitive pigments in the retina is impossible, so its deficiency is a sure way to deteriorate twilight vision and night blindness, especially in children.
Maintains the integrity of the mucous membranes. With a lack of vitamin, the mucous membranes become thinner: it cuts in the eyes, dries up in the mouth, viruses and bacteria easily penetrate through the nose.
Accelerates healing in case of skin damage.
Promotes normal tissue development and growth, from brain to bone.
Responsible for immunity. In particular, a barrier, associated with the production of mucus that retains microbes.
Essential for a healthy pregnancy, Vitamin A and breastfeeding.

Secondly, our body cannot make vitamin A on its own. The only way to get it is to eat something that contains it. Such substances, which we can only get from the outside, are called irreplaceable.

To stay healthy, you need to get Vitamin A every day with food:

children from 0 to 13 years old - 300-600 mcg of vitamin A;
women 14 years and older - 700 mcg;
for men 14 years old 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 obtain from food.

Let's say right away: the famous carrot, which contains the National Nutrient Database for Standard Reference Legacy Release 835 mcg of vitamin A per 100 g, is far from a record holder in this regard. Here's what to eat to ensure you get your daily dose of the Essential.

And warning questions: no, heat treatment does not reduce the content of vitamin A and other fat-soluble compounds. And in some cases it even increases.

1. Beef liver

A 100 g serving of fried beef liver contains about 9,000 mcg of Vitamin A, which is much more than the daily value. But an overdose will not happen: the dish is safe.

In addition, the liver is rich in protein, copper, iron, folic acid and vitamins B2 and B12.

2. 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 has more than 200 mcg per 100 g National Nutrient Database for Standard Reference Legacy Release 4.

3. 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.

In addition, this type of fish oil provides the body with the necessary amounts of vitamin D and essential omega-3 fatty acids.

4. 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.

5. Sweet potato (sweet potato)

One whole sweet potato baked in a peel contains Vitamin A over 1,400 mcg of vitamin A.

But there is a nuance: as in all plant foods (and the same carrots), the vitamin in sweet potatoes is in the form of beta-carotene. In order for this substance to be absorbed, a little fat must be added to the sweet potato: for example, butter or sour cream.

6. Goose liver pate

It contains more than 1,000 mcg of vitamin A per 100 g.

7. Spinach

One serving of spinach - boiled or frozen - contains more Vitamin A than the same amount of raw carrots. We remind you that in order for the beta-carotene from spinach to be absorbed, it must be eaten with the addition of oil.

8. Pumpkin

Baked or pie-shaped - choose whichever option suits your taste. In any case, you will get slightly more Vitamin A beta-carotene from one serving of this treat than from carrots.