Vitamin A foods: which are the richest ones?
Vitamin A is a fat-soluble vitamin beneficial for the body thanks to its protective functions. It is present in nature in two forms: already formed vitamin A or provitamin A, which is a precursor of vitamin A. It can be taken in the form of supplements, but since it is present in many healthy foods, it is best to include it in your diet this way. Before continuing, here are the foods to always bring to the table!
Vitamin A in food: the characteristics
Beta-carotene is the main carotenoid that represents Vitamin A. It is a natural pigment found mainly in plant foods and has an antioxidant function. Once introduced into the body, beta-carotene is converted into vitamin A. Carotenoids have antioxidant properties and protect against free radicals and oxidative damage, preventing cellular aging.
Already formed vitamin A, on the other hand, is found in foods of animal origin. There are also some foods such as butter, which contain both forms of Vitamin A. This substance, inside the human body, is stored mainly in the liver.
The benefits of Vitamin A are seen above all at the level of sight and bones, but this substance is also able to keep the skin, mucous membranes and hair healthy, it is important for embryonic development while, if it is applied to the skin through the " use of specific creams that contain it, it is useful against acne.If you are pregnant, however, be careful to use products based on Vitamin A to treat dermatological problems: penetrating into the skin, it can reach the fetus and cause malformations.
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Vitamin A: deficiency and overdose
Both vitamin A deficiency and overdose can be dangerous. How do you know if we are taking too much or too little? Let's see the main symptoms.
If you are deficient in Vitamin A, the symptoms will be:
- dry eye
- visual difficulty (especially at night)
- dry and wrinkled skin
- dry mucous membranes of the nose and mouth
- increased susceptibility to infections
If, on the other hand, you are taking too much Vitamin A, this can lead to serious symptoms such as:
- nausea
- diarrhea
- dry, flaky skin
- loss of appetite and weight
- bone pain, hair loss
In light of this, how much should you take? What is the recommended daily dose?
The suitable daily amount of Vitamin A
It may seem strange, but as with all things, the general rule applies that you must always have a measure. In the previous paragraph we said that too much Vitamin A as well as too little is not to be considered beneficial. So what is the recommended average daily requirement?
- 500 mg for male adults
- 400 mg for females
Do you want some examples of foods to be included in the diet to balance the intake of Vitamin A? Carrots for example, 60 g for men and 50 g for women; or, a teaspoon of cod liver oil or eel (48g for men and 38g for women).
The 10 foods richest in Vitamin A
Foods rich in vitamin A are certainly those of animal origin, however the vitamin is also present in vegetables such as carrots, in the form of carotenoids which will then be converted into vitamin A in the body. Let's list them all.
1 - Cod liver oil
Cod liver oil is one of the foods richest in vitamin A and is often taken in the form of a dietary supplement. It is obtained from cod, not without having undergone a refining process. Contains fatty acids, omega 3 and fat-soluble vitamins: be careful because it is very very caloric,
2 - The liver
The liver is a food rich in proteins, iron and fat-soluble vitamins, as well as vitamin B12. In particular, there is the turkey liver able to bring a lot of Vitamin A into the organism, together with the duck and calf liver.
3 - The paprika
Paprika is a spice with a characteristic red / orange color that is produced from the chili pepper plant and can be spicy or sweet. It is naturally rich in vitamin A and vitamin C; its main benefits include an increase in blood flow and stimulation of digestion / metabolism.
4 - Chilli
Chili pepper contains capsaicin, a substance with antibacterial, anticancer and analgesic properties. It is a food with a high level of Vitamin A that has numerous benefits on the body: it facilitates digestion, reduces cholesterol, triglycerides and has an expectorant action.
5 - Dried apricots
Dried apricots have a good content of vitamin A (in the form of carotenoids) and are rich in fiber but also in minerals such as phosphorus, potassium and iron. They are ideal for stimulating intestinal transit and lowering blood cholesterol levels. Also to be consumed in case of anemia, high blood pressure and difficulty concentrating.
6 - Carrots
Carrots are vegetables low in calories, but rich in vitamins, minerals and antioxidants. They protect heart health and are high in fiber. Good to nibble both raw as a snack and cooked!
7 - Broccoli
The part of broccoli richest in carotenoids are the leaves. Broccoli also boasts the presence of anticancer and antioxidant compounds such as vitamin C.
8 - The green cabbage
Just like broccoli, cabbages boast the same properties as they belong to the same family. A short cooking is recommended in order not to disperse the precious nutrients.
9 - The dandelion
Better known as dandelion, it has deep yellow flowers. Dandelion is strongly diuretic and purifying especially against the liver and kidneys, as it helps them to dispose of toxins. It is also reported among foods with a good amount of vitamin A.
10 - The sweet potato
The sweet potato (American potato) is rich in complex and simple carbohydrates, mineral salts such as potassium, and in provitamin A. Vitamin A is present in greater quantities than common cooking potatoes.
Other foods rich in Vitamin A
We talked about the main ones, but there are also other foods capable of providing large doses of Vitamin A in the body. Here is a list with the dose in mcg of Vitamin A.
- Green chicory 993 mcg
- Margarine 819 mcg
- Rocket 712 mcg
- Bluefin tuna 655 mcg
- Turnip leaves 579 mcg
- Yellow squash 532 mcg
- Mint 529 mcg
- Spinach 469 mcg
- Romaine lettuce 436 mcg
- Parsley 421 mcg
- Caprino 407 mcg
- Yolk 381 mcg
- Chard 306 mcg
- Chicory 286 mcg
- Cooking cream 279 mcg
- Basil 264 mcg
- Tomatoes 250 mcg
- Eggs 160 mcg
- Mango 54 mcg
The benefits of Vitamin A in food
What are the functions that Vitamin A performs in the body? Let's see them in detail. It is extremely important for the integrity of the bladder, the eye, the lining of the gastrointestinal system and the respiratory system. In addition, it protects the eyes and promotes clear vision.
Those who are deficient in Vitamin A can observe not only serious damage to the eyes and sight in general, but also a lowering of the immune defenses: the regeneration of the cells that act as a barrier against bacteria is compromised.
Ultimately, Vitamin A is also important for bone health, and if you are deficient this can lead to stunted bone growth. Finally, remember that applied externally it is useful in acne and acne lesions.
