Vitamin A is essential for health and it is through food that we can get it.
Vitamin A is key for the immune system, cell growth and organs such as the heart, kidneys or lungs. In this way, it is pertinent to make sure that we are eating some of the foods richest in vitamin A on a regular basis.
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The 12 foods richest in vitamin A
For our body to have vitamin A, we can find it in food as such or get it through precursors such as beta-carotene. Beta carotene is present in various foods, and once in your body, it can be converted into vitamin A by your body.
Next we are going to see the foods richest in vitamin A or beta carotene . The first is found mainly in foods of animal origin, while the second in foods more of plant origin.
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1. Liver
The liver is an organ with extremely high amounts of vitamin A. The liver of any animal provides very good concentrations, so we can cook chicken, veal, etc. Foie-gras and pâté are products derived from the liver, which is why they provide this vitamin. In many places it was common for children to take cod liver oil to ensure that they had this vitamin.
2. Carrot
Carrots are the most popular food source of vitamin A. It is a vegetable with very high amounts of beta-carotene, and that is that 100 grams of carrot is equivalent to about 3 times the recommended daily amount. In addition, carrots are rich in vitamins C and B vitamins as well as different minerals such as iron, magnesium, calcium and zinc.
3. Tomato (concentrate)
Tomatoes are rich in beta-carotene, but especially concentrated tomato sauces . It also contains vitamin C and some of group B, as well as notable minerals such as selenium, calcium and zinc. For these reasons it is a very good food to take care of tissues such as skin, hair, teeth or nails.
4. Egg (yolk)
The egg yolk could not be missing from this list . Although in the egg white we do not find a trace of vitamin A, in the yolk there are very high concentrations. The egg is also a source of high-quality protein, as albumin contains the 8 essential amino acids in proportions that are ideal for the human body.
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5. Butter
Butter is another good source of vitamin A. It also contains vitamin E, D and K and other interesting nutrients due to its scarcity, such as selenium. All these substances make it have good properties for our body despite containing many saturated fats. It is better to eat butter (in moderation) than margarine.
6. Arugula
Arugula is a green leafy vegetable with high amounts of vitamin A. It is a magnificent source of fiber, of different minerals such as calcium, potassium, phosphorus and magnesium, and it also contains vitamins C, B and K. Arugula is also a food that favors the stomach and intestines, as well as the immune system in general. .
7. Parsley
Parsley is another green leafy vegetable that has very good amounts of vitamin A. It also has a high concentration of vitamin C and K, the latter being more difficult to obtain. The medicinal uses of this plant are ancient, and it also contains minerals and phytochemicals that make it a very interesting food to add to our diet.
8. Dairy
Dairy products such as cheese or milk itself contain vitamin A. They contain retinol, which is the proper form of vitamin A (not beta carotene like plant foods). Milk is also a very important source of protein and fat, being a caloric and highly nutritious food.
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9. Apricot
Apricots are another food that should be on the list . This type of fruit comes to contain not insignificant amounts of vitamin A, being a recommended food also in the form of dried or dehydrated fruit for its good contribution of fiber and natural sugars. Of course, we should not eat too many dehydrated apricots at once because they are quite caloric.
10. Celery
Celery is a highly recommended food that also contains good amounts of vitamin A. It contains vitamin C, K and some of group B, as well as phosphorus, potassium, magnesium and calcium. It is a diuretic and purifying food that also contains lutein, an antioxidant carotenoid that also protects the brain.
11. Dandelion
Dandelion is a plant rich in vitamins A, B, C and D. Carotenoids are actually the compounds found in this plant, in addition to other healthy phytochemicals such as coumarins or triterpenes. It is highly recommended to take dandelion in cases of liver problems, hypertension, inflammation or infection of tissues and acne.
12. Tuna
In general, oily fish has vitamin A. Tuna is the most representative of this type of fish, which has a higher fat content than white fish. Vitamin A is fat-soluble, that is, it has an affinity with fatty tissues, and it is much easier to find vitamin A in sources of animal origin with considerable fatty tissue.
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Bibliographic references
- Berdanier, C.D. (1997). Advanced Nutrition Micronutrients. CRC Press.
- Fennema, O. (2008). Fennema’s Food Chemistry. CRC Press Taylor & Francis.
- Tanumihardjo, S.A. (2011). Vitamin A: biomarkers of nutrition for development. The American Journal of Clinical Nutrition, 94 (2), 658S–65S.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.