8 foods that have the most vitamin A

Vitamin A

is the common name for carotenoids and retinoids. Retinoids are found in animal foods: liver, fish oil, milk, eggs, seafood. Carotenoids are also called provitamin A, since it turns into vitamin A in the human body. Most of the provitamin A is found in green leafy vegetables (broccoli, spinach, cale), orange and yellow vegetables (carrots, sweet potatoes, peppers, pumpkins, apricots, mangoes) .

Carotenoids fight free radicals that damage the cells of the body, causing the development of diseases such as diabetes, cancer and others.

Vitamin A is one of the key elements in the functioning of the immune system, which protects the body from viruses.

Norm

- 700 mg for women and 900 mg for men per day. However, the unit of retinol is not equal to the unit of carotenoids. They need 12 times more. Therefore, it is optimal to combine different sources of vitamin A in the diet in order to avoid deficiency.

8 foods that have the most vitamin A

Photo: shutterstock. com

100 grams of beef liver contains 860-1100% of the daily norm of vitamin A, 3460% of the norm of vitamin B12, which is involved in hematopoiesis and supports the work brain, and 210-260% of riboflavin (vitamin B2), which is responsible for the formation of cells and the conversion of food into energy. The high content of iron and choline makes the liver a real superfood.

8 foods that have the most vitamin A

Photo: shutterstock. com

In 100 grams of cod liver, a four-fold daily intake of vitamin A ( 4400 mg), as well as vitamins D, E , K, a third of the daily intake of vitamin B12, folic acid and copper.

8 foods that have the most vitamin A

Photo: shutterstock. com

Only 100 grams of steamed salmon - 25% of the daily norm of vitamin A. Omega-3-unsaturated fatty acids , which are rich in salmon, fight inflammation in the body, reduce pressure. Salmon contains half the daily norm of vitamins B3, B6 and B12, selenium, potassium, as well as astaxanthin, which reduces the risk of heart disease.

8 foods that have the most vitamin A

Photo: shutterstock.

com

In one tablespoon of butter - about 11% of the daily intake of vitamin A, as well as linoleic acid, which, according to research, reduces the risk of developing certain oncological diseases and helps to reduce the amount of adipose tissue in the body. As a result of recent studies, scientists have not found a connection between saturated fats, which are rich in butter, and heart disease.

8 foods that have the most vitamin A

200 grams of sweet potato (sweet potatoes) contain 769% of the daily norm of beta-carotene. Sweet potato is rich in fiber, carbohydrates, vitamin C, magnesium and potassium and well complements the daily diet.

8 foods that have the most vitamin A

Photo: shutterstock.

com

Beta-carotene in carrots is not as much as is commonly thought. In 100 grams of carrots - only 44% of the daily value. In addition to beta-carotene, carrots contain vitamins C, E, PP, group B, as well as magnesium, zinc, chlorine, fluorine, iodine and copper.

8 foods that have the most vitamin A

Photo: shutterstock. com

Bell pepper is rich in provitamin A (in 100 g of the product - about 80% of the daily value), vitamins E, K, B6, C, potassium and folates.

It is difficult to eat a lot of pepper, but it will be a great addition to a salad or side dish, enriching the dish with fiber.

8 foods that have the most vitamin A

Photo: shutterstock. com

16% of the daily intake of vitamin A is contained in 100 grams of spinach. Spinach is useful for immunity, its leaves are an excellent source of antioxidant vitamins (including vitamin C). The easiest way to eat a lot of spinach is to make a smoothie with it.

.

Search

Related Articles