Vitamin A which products contain: a table of vegetables and fruits where it is most

  1. Vitamin A: What foods do you have?
  2. Conditions under which vitamin A is absorbed
  3. Daily rate
  4. What vegetables contain the most vitamin A?
  5. Vitamin A in carrots
  6. How much vitamin A in carrots [five]
  7. How to eat carrots to absorb vitamin A
  8. What fruits have vitamin A?
  9. How much vitamin A is in fish oil?
  10. Useful video
  11. Notes

This vitamin is very important for the human body. To make it regularly enter the body, you need to know where vitamin A is.

Vitamin A: What foods do you have?

Rich foods vitamin a can be found in any store. If these foods are eaten regularly, cook properly, there will be no shortage of retinol.

Table: products containing vitamin A in large quantities. [1,2] Products Serving Size Vitamin A (µg) RAE [3] Vegetables and fruits Vegetables Batata or sweet potato, skinned, boiled 1 medium 1096 Pumpkin, canned 125 ml (½ cup) 1007 Carrot juice 125 ml (½ cup) 966 Carrots, cooked 125 ml (½ cup) 653-709 Carrots, raw 1 medium (61 g) 509 Spinach cooked 125 ml (½ cup) 498 Turnip greens, cooked 125 ml (½ cup) 290-466 Tomato, raw 1 medium (123 g) 300 Romaine lettuce (Roman salad, romain) 250 ml (1 cup) 258 Red lettuce (leaf lettuce) 250 ml (1 cup) 218 ​​Chinese kale, cooked 125 ml (½ cup) 190 Red pepper, cooked 125 ml (½ cup ) 106 Fruit apricots, dried (apricots, apricots) 60 ml (¼ cup) 191 Apricot, canned 125 ml (½ cup) 169 Grain Products This food group contains a very small amount of retinol. Milk and dairy products Cheese from cow's milk, hard 50 g 243 Cheddar, without fat 50 g 220 Cheese from cow's milk, semi-soft 50 g 204 Münster, Neuchatel, Gruyere, Cheddar, Kolby 50 g ) 140-156 Blue / Roquefort 50 g 99-147 Processed slices of cheese, Cheddar 125 Milk Fat-free, 1%, 2%, chocolate milk 250 ml (1 cup) 137-163 3.3% homogenized 250 ml (1 cup) 119 Soybean milk 250 ml (1 cup) 103-104 Meat and meat products Meat Liver, turkey, cooked * 75 g 16950 Liver, veal, cooked * 75 g 15052-15859 Offal, turkey, cooked 75 g 8053 Liver, beef, cooked * 75 g 5808-7082 Liver, lamb, cooked * 75 g 5618-5836 Liver, pork, cooked * 75 g 4054 Liver, chicken, cooked * 75 g 3222 Fish and seafood Eel, cooked 75 g 853 Tuna , raw or cooked 75 g 491-568 Herring, salted 75 g 194 Mackerel, cooked 75 g 189 Mollusks, cooked 75 g 128 Salmon, cooked 75 g 112 -118 Oysters, cooked 75 g 110 Alternatives to meat Eggs, cooked 2 large 190- 252 Fats Fish oil 5 ml (1 teaspoon) 1382 Feature! Presented products will be absorbed better if they are consumed fresh. Before use, it is very important to familiarize yourself with daily intake of retinol . This will avoid overdosing and its side effects.

Conditions under which vitamin A is absorbed

Under certain conditions, this vitamin is absorbed better:

  • The simultaneous intake of vitamins A and E. They complement each other, enhance the effect. Products that contain vitamin A and E at the same time: carrot juice, dried apricots (dried apricots, dried apricots), tomatoes, spinach, sweet potatoes, pumpkin, broccoli.
  • Eating fresh vegetables and fruits. Heat treatment destroys the substance, it disappears, as a person does not receive the necessary vitamins.
  • Healthy lifestyle. Bad habits lead to the fact that the body ceases to absorb nutrients. When smoking, drinking alcohol, retinol is not digested properly. With the rejection of bad habits, the absorption of retinol is enhanced several times.
  • Healthy intestinal function. If the microflora in the intestine is healthy, retinol is absorbed perfectly. However, in case of violations of the work of this body, the substances necessary for the body are eliminated without being absorbed.
  • Eating foods with fat. They increase the flow of bile and thereby promote the absorption of retinol.

Daily rate

The daily rate of this substance varies depending on gender and age of a person:

  • Children: 600 mcg.
  • Women: 800 mcg.
  • Males: 700 mcg.
  • Women during pregnancy: 1200 mcg.
  • Women during lactation: 1300 mcg.
  • People of retirement age: 700 mcg.

Feature! Women during pregnancy and lactation need more retinol, because at this time it is necessary not only for the woman, but also for the baby. Nutrients need a woman and a growing body.

What vegetables contain the most vitamin A?

Experts identify the following list of vegetables with a high content of vitamin A [four] :

  • Sweet potato, yellow and orange varieties (961 mcg);
  • Carrots (852 mcg);
  • Spinach (469 mcg);
  • Parsley greens (421 mkg);
  • Pumpkin (288 mcg);
  • Beijing cabbage (223 mcg);
  • Broccoli (77 mcg);
  • Squashes (56 mcg);
  • Onion (50 mcg);
  • Tomato (42 mcg);
  • Iceberg lettuce (25 mcg);
  • Pepper sweet (23 mkg).

Vegetables contain a lot of retinol. They can be used both individually and in mixed form. An excellent source of vitamin A are fresh salads and mashed vegetables. It is very important to consume vegetable soups. They help to fill the human body with essential substances.

If salads are prepared from vegetables, they should be filled with butter or sour cream. In no case mayonnaise, as it will not give beta-carotene properly digested.

Sweet potatoes, yellow and orange varieties (961 mcg)

Carrot (852 mcg)

Spinach (469 mcg)

Vitamin A in carrots

Carrots are rich in this substance. Experts advise to use it daily. Before use, it is important to familiarize yourself with the vitamin content in the product and the rules of consumption. If certain mistakes are made, it is possible to reduce the absorption of the product by up to 90%. Only with a high absorption of matter the human body will benefit.

How much vitamin A in carrots [five]

  • The mass of one medium-sized carrot is 128 g and it contains 1 g of vitamin A.
  • 100 g of carrots contain 0.8 g of vitamin A.
  • 1 cup (236 ml) of carrot juice contains 2.2 g of vitamin A.

Vitamin A may not be fully absorbed if a person eats a carrot incorrectly, cooks it in the wrong way.

How to eat carrots to absorb vitamin A

In order for the human body to absorb the maximum amount of substance, you need to remember a few conditions under which vitamin A is absorbed:

  • Carrots are consumed with fats. It is absorbed in this way much better. Without fat, 90% of the substance will be excreted. This means that the body will not receive any benefit. Carrots must be mixed with butter, sour cream. They help beneficial substances better absorbed in the intestines.
  • It is better to use a fresh product. When frying vitamins disappear and the body is not absorbed. You need to train yourself to regularly eat fresh carrots. It can be eaten at any time of the day, but in the first half of the day absorption is better.
  • Excellent absorbed this vitamin in liquid form. It is useful to use fresh carrot juice.

Important! This product can be mixed with honey, butter or sour cream to enhance the nutrients, better absorption of beta-carotene. However, you need to remember. that overdose of vitamin can lead to side effects. You can not eat more than four or five carrots a day.

Roasted carrots will not benefit, it becomes harmful to the body. Roasted carrots can increase the amount of cholesterol in the blood, so this treatment is unacceptable.

What fruits have vitamin A?

Fruits are filled with a large amount of this substance. That is why they must be regularly consumed. The highest content is in the following fruits. [four] :

  • Apricot (96 mcg);
  • Persimmon (81 mcg);
  • Grapefruit (46 mcg);
  • Mandarin (34 mcg);
  • Plum (17 mcg);
  • Nectarine (17 µg);
  • Peach (16 mcg);
  • Orange (11 mcg);

Important! Drink fruit must be fresh, without heat treatment. Thus, the beneficial substances in it are preserved, do not disappear. Fruits need to eat ripe. In the immature and overripe vitamin is a bit, besides, they can harm the human body, cause upset gastrointestinal tract.

How much vitamin A is in fish oil?

For humans, fish oil is incredibly useful, it contains Omega-3-polyunsaturated fatty acids, which prevent the development of cardiovascular diseases.

In fish oil per 100 g of the product contains 30 mg of vitamin A. This drug should be used with caution to prevent an overdose of vitamin A.

Feature! Fish oil is consumed most often in the form of capsules. They are convenient for reception, do not cause disgust. This complex contains a detailed dosage, so that a person can avoid overdose. Usually capsules are used 1-2 times a day , but the exact dosage is applied to the capsules. It depends on the age and gender of the person.

Useful video

Watch a useful video on what products contain retinol:

Retinol is found in a wide variety of foods. Knowing how to use them properly, a person will daily fill the body with vitamins.

Notes

  1. https://www.dietitians.ca/Your-Health/Nutrition-AZ/Vitamins/Food-Sources-of-Vitamin-A.aspx
  2. http://nutritiondata.self.com/
  3. RAE is the equivalent of retinol activity. 1 RAE corresponds to 1 μg of retinol, 2 μg of β-carotene dissolved in fat, 12 μg of “dietary” β-carotene, or 24 μg of any of the three remaining carotenoids, which are provitamins A.
  4. https://ndb.nal.usda.gov/
  5. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2757/2
  6. http://www.livestrong.com/article/21593-benefits-salmon-oil/