7 foods with a lot of vitamin A (ordered from most to least)

To understand the figures indicated for the vitamin A content of these foods, it is important to know that, to indicate the amount of vitamin A that a food provides, initially the vitamin A content was expressed in IU (international units)but then he went on to talk about Retinol Equivalent (RE). 1 RE = 1 mcg retinol = 6 mcg beta-carotene = 12 mcg other provitamin A carotenoids (such as betacryptoxanthin and alpha-carotene).

This is so because, for “Vitamin A”, is understood as a set of different substances among which highlights retinoland because in practice, the body can obtain vitamin A in two ways: as preformed vitamin A (retinol), already present in foods of animal origin, and as carotenoid pigments of plant origin that can be transformed into retinol in the body.

Of the approximately 600 known carotenoidsless than a tenth have value as vitamin A. The most active and quantitatively important is beta-carotene..

Other provitamin A carotenoids are alpha-carotene and beta-cryptoxanthinwhich have about half the biological activity of beta-carotene.

The foods rich in vitamin A that we have presented before are all rich in beta-carotene, alpha-carotene or betacryptoxanthin. Several of the more common carotenoids, such as lycopene, zeaxanthin, and lutein have no value as vitamin A.

Other foods with vitamin A

As we have seen, vitamin A as such, in the form of retinol, only found in foods of animal originespecially full-fat dairy products and cheeses, which are also Notable sources of saturated fat.

Hence the importance of vegetables rich in provitamin carotenoidswhich can reach cover most or even all of the needs.

In addition to the aforementioned plant foods and eggs, you can turn to many other plant-based foods rich in vitamin A. This is the content in micrograms of Retinol Equivalents (RE) per 100 grams of food of some plant foods:

Green cabbage: 830 Fennel: 783 Lamb’s lettuce: 650 Margarine: 608 Chard, sorrel: 583 Watercress: 450 Endive: 333 Broccoli: 316 Fresh apricot: 298 Persimmon: 242 Chicory: 216 Lettuce: 105 Tomato: 133 Papaya: 125 Olive oil : 120 Sweet corn: 120

What is vitamin A used for?

Vitamin A is involved in the tissue maintenance and repair bodily. Also in the production of the visual purple necessary for night vision and bone growth.

In addition, vitamin A is necessary for the correct nervous system development and favors the resistance to infections.

It is also attributed a antioxidant function It helps protect cells from free radical damage. In this way it contributes to prevent premature aging and reduce the risk of some diseases such as cataracts.

What is the recommended DAILY dose of vitamin A?

The recommended daily amounts of vitamin A are 1,000 micrograms (mcg) for men and 800-900 mcg for women.

Vitamin A is among those that usually present increased risk of deficiency. For this reason it should be remembered that a varied diet, rich in fresh vegetablesis the best guarantee that the necessary vitamin A is obtained.

how to better assimilate vitamin A

Fats, proteins, vitamin E and zinc favor the absorption and use of vitamin A and carotenoids.

Therefore, the deficiency of these nutrients exerts, through different mechanisms, a negative impact in the balance of vitamin A. In fact, interactions between nutrients are common.

symptoms of vitamin A deficiency

He vitamin A deficiency so symptoms like night blindnessintermittent day blindness, xerophthalmia (persistent dryness of the conjunctiva and opacity of the cornea), dry and scaly skin, and also dry mucous membranes.

Other signs that have been associated are irritability, loss of appetite, fatigue and increased susceptibility to infection.

Elderly, people who abuse alcoholwho follow poor diets or who suffer from absorption disorders and polypharmacy, especially if they take diuretics and laxatives.

Although it is the subject of controversy, many authors affirm that take oral contraceptives It can increase the daily needs by about 200 mcg.

What happens if you take too much vitamin A

When is exceeded by more than a thousand times vitamin A requirements on a regular basis, the liver’s capacity to store this vitamin is exceeded, which can cause poisoning and alterations of the skin and mucous membranes.

This excess is usually due more to abuse or misuse of supplements than to the consumption of foods rich in it.

Are beta-carotene or provitamin A supplements recommended?

beta carotene supplements have shown no benefit in the prevention of the main chronic diseases.

The US National Academy of Sciences considers that cannot be advised to the healthy population and should only be recommended as provitamin A in populations at risk.