What foods contain vitamin A?



What foods contain vitamin A?

Content:

  • The best vitamins of group A
  • Benefits of foods rich in vitamin A
  • Daily intake of vitamin A with foods
  • Signs of excess vitamin A
  • Vitamin A deficiency
  • List and table of products containing vitamin A

Vitamins, or low-molecular compounds of simple structure, are necessary for the human body, since it is not able to synthesize organic substances from inorganic substances. These substances, including vitamin A, should come with products. Their content in food is small, so if over-used in a synthetic form, there is a risk of overdose.

The best vitamins of group A

What foods contain vitamin A?

The list of organic data that combines a close structure includes the following retinoids : retinol, retinal, retinoic acid:

  • retinol it is necessary for cellular membranes, as well as for antioxidant protection of the body;
  • retinal is part of the visual pigment rhodopsin ;
  • retinoic acid stimulates growth processes.

The precursors of vitamin A are carotenoids lambda-, beta- and gamma-carotene. In the body of them, retinol is formed, and two molecules of retinol are obtained from one molecule of beta-carotene. The remaining carotenes give only one molecule.

Beta-carotene performs the function of an antioxidant, it helps to control the formation of free radicals that damage cells and thereby cause various diseases.

Retinoids are found in foods of animal origin . The intake of carotenoids provides vegetative nutrition .

Vitamin A stores accumulate in the liver, as well as in tissues, in the body persist for up to a year or longer.

When cooking products containing vitamin A, its losses are up to 10%. Retinol breaks down in sunlight, under the influence of oxygen, and also during prolonged defrosting.

Group A vitamins dissolve well in oils and poorly in water.

Benefits of foods rich in vitamin A

What foods contain vitamin A?

Retinols are necessary for the prevention and treatment of eye, bone and skeletal diseases, mammary glands, respiratory tract, cirrhosis, immunodeficiency conditions, malignant tumors, as well as hypertension and atherosclerosis.

Products containing vitamin A, stimulate and regulate metabolic reactions in tissues and skin, increase resistance to colds and infections, necessary for vision in color and at twilight.

Therefore, if daily activities require visual exertion, it is necessary to include more animal and vegetable products containing vitamin A in the diet.

Adequate intake of retinol with food contributes to the permeability of cell membranes, the synthesis of hormones in the adrenal cortex, stimulates sexual function, and the activity of the thyroid gland.

Foods rich in vitamin A, reduce the effect of carcinogens, strengthen immunity, suppress the appearance and growth of malignant tumors, reverse these processes.

Daily intake of vitamin A with products

What foods contain vitamin A?

специаль For the quantitative determination of the dose of a substance taking into account its biological activity, a special measurement unit ME or unit of action is assigned to international agreements.

Every day, the body of an adult requires intake with products of 5000 ME vitamin A, which corresponds to 1.5 mg (1 mg of retinol has a biological effect equivalent to 3300 ME).

When compiling a daily diet according to the table of vitamins, it is also necessary to take into account that the proportion of retinol should be 1/3. The remaining 2/3 of the daily requirement of the body should be derived from plant products rich in carotene.

In turn, the biological activity of plant products containing carotene is 2-3 times lower, which has to be compensated for by using 2-3 times more carotenes.

Some doctors are convinced that for the prevention and treatment of various diseases it is allowed to exceed the daily norm by 3-4 times, but at the same time it is necessary to exclude prolonged overdose.

Signs of excess vitamin A

What foods contain vitamin A?

Excess retinol is manifested by the following symptoms:

  • severe headache;
  • nausea or vomiting;

  • cracks in the corners of the lips;
  • itching of the body or scalp;
  • swelling on the body that cause pain;
  • increased nervous excitability.

As a rule, when eating traditional products, there is no overdose. Nevertheless, a lethal case is known, caused by the use of one carrot during a month.

If there are signs of an overdose, it is worth noting foods containing vitamin A, including more vitamin C in the diet.

According to studies, a prolonged overdose of retinol and fish oil can cause malignancies. Retinol can accumulate between cell membranes, which disrupts their function.

An overdose of a synthetic drug is especially dangerous in pregnancy.

Vitamin A deficiency

What foods contain vitamin A?

Deficiency of retinol is manifested by the following signs:

  • impaired vision (conjunctivitis, “night blindness”);
  • low immunity;
  • dryness and pallor of the skin, rash or acne;
  • brittleness or hair loss;
  • rough skin;
  • violation of the function of sweat and sebaceous glands;
  • loss of strength, increased fatigue;
  • slowed reactions;
  • deterioration of attention;
  • delayed growth and development in children.

Insufficient intake of products containing vitamin A, provokes the formation of cellulite, a violation of the functions of the liver, nervous system, respiration, digestion. Visual acuity worsens, dryness and clouding of the cornea may occur.

Often, hypovitaminosis develops when eating canned food without getting enough vegetables and fruits rich in vitamin A.

List and table of foods containing vitamin A

Plants do not contain retinol, in pure form it comes only with products of animal origin: butter, cream, yolks of chicken eggs, kidneys, fermented milk products, fish liver.

For the treatment of “night blindness” it is useful to include in the diet dishes from half-baked liver, rich in vitamin A (100 g of beef liver contains 15 mg of vitamin A, pork – 6 mg). A lot of retinol in fish oil (100g of product – 19g).

Fruits and vegetables of red or orange color, as well as in greenery, contain carotenoids , which are converted into retinol directly in the body.

A lot of beta-carotene in spinach, parsley, salad, tomatoes, red pepper, zucchini, green peas, cabbage, sea-buckthorn, hips, black currant, pumpkin, apricots, peaches, all yellow fruits, prunes.

Table 1. Some plant foods rich in vitamin A
Plant product Portion Amount of vitamin A (in IU)
Dried apricots 5 pcs 2500
Zucchini 100 g 1200
Carrot 1 pc 4000
Seabuckthorn 100g 3500
Dried peaches 5 pcs 2800
Tomato 1 pc 300
Dried Plums 10 pcs 1700
Raw cardboard fel 1 pc 5000
Persimmon 1 pc 3600

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