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Vitamin A – foods with a high content

by Josephine Andrews
Published: Last Updated on 179 views

Hardly any other substance is more important for maintaining our bodily functions than vitamin A. The good news: there are plenty of foods with vitamin A. In addition to plant products, it is primarily animal products that contribute to the vitamin A supply. Find out everything about foods containing vitamin A and the correct dosage of the vitamin here.

What foods contain vitamin A?

Where is vitamin A in? Foods that contain the vitamin in its pure form are exclusively of animal origin – for example, it is found in liver. Saltwater fish is also rich in vitamin A. Other foods with vitamin A include eggs, milk and milk products.

The vitamin A precursor beta-carotene is found specifically in green, yellow and red vegetables and fruits such as carrots, spinach , broccoli, peppers, cherries or grapefruit.

Where is the most vitamin A found?

Would you like to know which foods contain a lot of vitamin A? We have a tabular overview of important foods with vitamin A.

Since some of the plant foods do not contain vitamin A directly, but in the form of the provitamin beta-carotene, the recommended daily dose for an adult is around two milligrams. This corresponds to about 50 to 100 grams of sweet potatoes or carrots, for example.

groceries Vitamin A is 100 grams
liver (veal) 23,9 mg
Kale 1,5 mg
carrot 2,2 mg
Liverwurst, coarse 8,3 mg
Parsely 5,9 mg
Dried apricots 1,2 mg
savoy 4,7 mg
Dill 4,5 mg
Palm oil 4,3 mg
Lamb’s lettuce 0,7 mg
Pepper rotten 0,5 mg
Chicory 0,6 mg
Spinach 1,6 mg
Chicken egg yolk, dried 1,1 mg
Eel, smoked 0,9 mg

How to meet your vitamin A needs

There are plenty of foods containing vitamin A. Although it is so important for a wide variety of processes in the body, humans need comparatively little vitamin A at 0.7 to 0.95 milligrams per day (adolescents and adults).

According to the German Society for Nutrition, the recommended intake for adult women (not breastfeeding or pregnant) is around 700 micrograms and for men 800 to 850 micrograms of vitamin A. The vitamin A daily requirement is provided, for example:

  • 15 grams of veal liver sausage
  • 100 Grams Aal
  • 200 grams of tuna
  • 125 Gramm Camembert (60% Fett i. Tr.)
  • 100 grams of kale

A vitamin A deficiency is fairly unlikely due to the relatively low daily requirement and the body’s ability to store the vitamin. Even an overdose is practically impossible to achieve with a normal diet – unless you have polar bear liver on your menu. This contains so much vitamin A that consumption can even be fatal to humans.

Since Eskimos tolerate this food without any problems, it can be assumed that the intake tolerance of the vitamin varies from person to person.

A single overdose isn’t bad either. However, the recommended daily dose should not be exceeded permanently, otherwise there is a risk of serious health problems – such as sleep disorders, loss of appetite, hair loss and increased bone fragility.

Are vitamin A supplements necessary and useful?

Vitamin A and beta-carotene, like vitamins C and E, are popular ingredients in dietary supplements. But studies have shown that these preparations often have little or no effect.

In addition, there is a risk with such preparations that they can lead to an excess of vitamin A if taken over a longer period of time and in higher doses. In smokers, excessive intake of beta-carotene can increase the risk of lung cancer.

It is therefore considered more sensible and usually sufficient to cover one’s own requirements with foods rich in vitamin A, such as liver sausage and carrots.

Vitamin A: Food Storage and Processing

The storage conditions are decisive for the quality of foods containing vitamins. Vitamin A, for example, is very sensitive to oxygen because it sets oxidation processes in motion that can reduce the vital substance content. Heat isn’t good for vitamin A either.

Foods such as liver, kale, carrots and the like should therefore be stored in a cool, dry and dark place and not blanched before storage.

Beta-carotene is just as fat-soluble as vitamin A. Foods with this vitamin precursor should therefore be eaten with a little oil or fat to improve absorption.

Beta-carotene is absorbed even better if the fruit or vegetable in question is chopped as small as possible, better still grated or pureed. Alternatively, you can chew it very carefully.

Why does the body need vitamin A?

Vitamin A is important for the eyes and skin as well as for the bones and teeth.

In addition, vitamin A is involved in reproduction: it plays a role in the production of testosterone, in the development of sperm cells, in the formation of the placenta (placenta) and in the maturation of the fetus.

Beta-carotene, the precursor of vitamin A, helps fight free radicals: These are aggressive oxygen compounds that are constantly produced in the body and are associated with diseases such as heart attacks and cancer.

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