What foods contain vitamin A ?
What foods contain vitamin A and how to make up for its deficiency?
Vitamin A performs many important functions in the body, including maintaining immunity, improving skin condition, and improving vision. We find out what products contain this element necessary for good health.
Foods rich in vitamin A include:
In 1913, scientists found that chicken egg yolk and oil contain this importance substance. Laboratory mice fed unbalanced food often suffered from inflammation of the eyes and diarrhea. After adding egg, butter, or cod liver oil to their diet, their condition improved. That's how "fat-soluble factor A" was discovered, which was later renamed vitamin A.
Types of vitamin A and which foods contain vitamin A?
Vitamin A exists in two types:
Beta-carotene (provitamin A), which enters our body only with plant food and is synthesized into vitamin A. A powerful antioxidant, it prevents hair loss, gives it shine and density, prevents the development of cardiovascular disease, and reduces cholesterol levels.
Vitamin A itself, which is found in animal products, is responsible for skin renewal, regulates twilight and colored vision, improves the condition of the mucous membranes (thanks to which the resistance to seasonal ARVI increases significantly), strengthens bones, and improves metabolism.
The recommended daily rate of vitamin A for men is 900 mg, for women it is 700 mg, for children and adolescents it is 300-600 mg
Vitamin A accumulates in the body, so it is not recommended to choose dietary supplements yourself without consulting your doctor - an overdose is possible.
Vitamin A deficiency is most common in poor developing countries because of the meagre diet. To maintain normal vitamin levels, sometimes it is enough to revise your daily menu.
Liver
Like humans, in animals, vitamins entering the body with food accumulate in the liver. That's why beef, lamb, and chicken liver are one of the richest sources of this important element. One serving of fried beef liver (approximately 85 g) contains 6,582 mg of vitamin A, other nutrients, trace elements, iron, and folic acid.
In addition, this product contains vitamin E, which also acts as an antioxidant, maintains a normal skin condition, fights early aging, and promotes fat absorption. Vitamins A and E are both fat-soluble, so they go well together.
Carrots
In 1831, the German chemist Heinrich-Wilhelm-Ferdinand Wackenroder isolated beta carotene from carrots. It is this vegetable that is recommended to be consumed regularly, because it is a rich source of provitamin A. Carrots are good for vision and skin, and contain only 26 calories, which allows them to be included in various diets. 125 grams of raw carrots contain 459 mkg of vitamin A.
Carrots are also rich in dietary fibers (which contribute to comfortable digestion), minerals and B vitamins, vitamin E, and other nutrients.
Spinach
When mentioning this vegetable, the image of the main character of the cartoon "The Sailor Popeye" immediately pops up. As it turned out, it was not for nothing that he constantly consumed this particular product. Spinach contains a huge amount of nutrients, and in addition to vitamin A (573 mg per 125 g), it is rich in iron, magnesium, iodine, and other important minerals and trace elements.
It is also spinach that contains more lutein than other vegetables. This substance is useful not only for the eyes, but also for the cardiovascular system.
Broccoli
Not everyone likes this kind of cabbage, but it was the ancient Roman writer Pliny the Elder who called it blessed. Later in other countries, it was called Italian asparagus.
Today, broccoli is considered a rich source of vitamins A, C, and K, and it is classified as a low-calorie product, so it is great for those looking out for their figure.
Batat
Sweet potatoes are not yet as popular in Russia as in other countries. Their history began in tropical regions of America. A whole potato baked in the peel contains 1403 mg of vitamin A, which is 561% of the daily norm.
Drinking sweet potatoes will enrich the diet with vitamins B6, C, and potassium, and high fiber content and low glycemic index will help monitor blood sugar levels.
Pumpkin
The history of pumpkin goes back from 5 to 8 thousand years- pumpkins were first grown by the Aztecs. Now we're used to traditional pumpkin dishes like cream soup or pie. Earlier it was used as a medical raw material: various ointments and other medicines were prepared using the basis of pumpkin.
The pumpkin contains many minerals, trace elements, and vitamins, including C, E, K, and almost all B vitamins. In addition, there are about five times more carotins in pumpkin than carrots.
Cod liver oil
Fish oil is a proven source of Omega-3 and vitamin A - 5 ml contains about 150% of the daily norm. But it should be remembered that there are contraindications to taking fish oil, so do not eat it too often.
Salmon
Salmon contains not only vitamin D, fatty acids, vitamin E, and other important elements. It's also rich in vitamin A. 100 g of salmon contains 149 mg of vitamin A (17% of the daily norm).
However, salmon is not suitable for daily consumption, as this fish can accumulate harmful substances from the environment.
How best to take vitamin A?
Vitamin A is fat-soluble. For better absorption in the intestines, it should be combined with vegetable oils, as well as vitamin E and zinc. Vitamin C, in turn, will become a natural catalyst that will enhance the action of vitamin A.
The daily diet should be diverse and balanced, consisting of fruits, vegetables, healthy fats, whole cereals, and lean proteins.
How do I determine vitamin A deficiency in the body?
The first and most accurate way to determine vitamin A deficiency is to conduct a laboratory blood test to detect hypovitaminosis. Hypovitaminosis is a condition that occurs when vitamins are not consumed in the appropriate quantities. This phenomenon is rarely isolated. As a rule, we are dealing with insufficiency of certain groups of vitamins. If a person refuses animal products, vitamins A, D, E and biotin are usually deficient. If a person lacks plant food, there is a deficiency of vitamins C and group B.
But there are also indirect signs of vitamin A deficiency. If there is a lack of fat-soluble vitamins, including vitamin A, it is worth paying attention to the condition of the skin and skin derivatives: mucous membranes, hair, nails. Cracking or flaky lips, sudden appearance of acne, cracks and ulcers in the corners of the mouth, or an unusual reaction to jewelry metals can indirectly indicate a lack of vitamin A in the diet. It is also possible to change the nail plate - the nails become brittle, and deformities or pigmentation in the form of stains or stripes are possible.
A lack of vitamins can also have an effect on the hair, including increased brittleness, dryness, and a tendency to fall out. It's worth thinking about hypovitaminosis A and sudden appearance of itching, dandruff, and pimples on the scalp.
The most famous sign is a decrease in twilight vision. This is a serious disorder that indicates chronic vitamin A deficiency. In addition, hypovitaminosis can cause redness and swelling of the eyelids, itching and secretions from the eyes, and frequent inflammatory diseases. There may also be uncomfortable sensations of bright light, glare, or double vision.
Reducing the body's immune functions may also be an indirect sign of vitamin A deficiency, but it more often occurs against the background of general hypovitaminosis.
When should I take vitamin A bought from a pharmacy?
With a balanced diet, the liver tends to store vitamin A for up to five years. If your diet is rich in vitamin A-containing products, there is no need to take dietary supplements for prevention, because vitamin A is toxic in large dosages. To eliminate the guesswork, you need to take a test to determine vitamin A levels. After the results are obtained, a doctor can decide whether to prescribe dietary supplements.
How do you know if there is an overdose of vitamin A?
We've already written that vitamin A is toxic in high concentrations. And since it is a fat-soluble vitamin, it tends to accumulate actively in organs and has a longer lead period. At the same time, carotenoid overdose is far from as dangerous as excess retinoids: in the first case, ochrodermatosis develops, i.e. the skin stains orange-yellow, but unlike hepatitis, sclers (eye proteins) remain white. This condition is reversible, and its manifestations gradually disappear when the intake and metabolism of carotenoids are normalized.
Signs of hypervitaminosis also include: nausea, vomiting, redness of the face, itching, drowsiness, possible joint and bone pain, and increased excitability. If any adverse signs are detected, see a doctor immediately.
Under what cooking conditions does vitamin A stay best in food?
Vitamin A is resistant to high temperatures, but easily oxidizes when exposed to air and sun. That's why heat treatment is not as detrimental as light and oxygen exposure: foods rich in vitamin A should be stored in dark vacuum containers in a cool place, cut in large slices. Air and light destroy the vitamin slowly, starting from the surface. By making the slicing bigger, we save more vitamins.
Is it worth taking vitamin A separately or will multivitamins be enough?
If you eat in a balanced manner, eat enough vegetables and fruits, and your diet has products of animal origin, you can limit yourself to taking multivitamin complexes, as they contain only a small percentage of daily food standards. In situations where vitamin A deficiency has been detected by a laboratory, the issue of prescribing therapeutic dosages should be resolved strictly with the doctor and not self-medicated.
