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

Rich foods can be found in any store. If these products are eaten regularly, cooked correctly, there will be no lack of retinol.

Table: Foods Containing Vitamin A B a large number.

Products	Serving size	Vitamin A (mcg) RAE
Vegetables and fruits
Vegetables
Sweet potato or sweet potato, peeled, 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
Romano salad (roman salad, romaine)	250 ml (1 cup)	258
Red lettuce (lettuce)	250 ml (1 cup)	218
Chinese kale, cooked	125 ml (½ cup)	190
Red peppers, cooked	125 ml (½ cup)	106
Fruits
Apricots, dried (dried apricots, apricots)	60 ml (¼ cup)	191
Apricots, canned	125 ml (½ cup)	169
Cereal products	This food group contains very small amounts of retinol.
Milk and dairy products
Cheese
Cow's milk cheese, hard	50 g	243
Cheddar, no fat	50 g	220
Cow's milk cheese, semi-soft	50 g	204
Munster, Neuchatel, Gruyere, Cheddar, Colby	50 g	132-158
Ricotta	125 ml (½ cup)	140-156
Blue / Roquefort	50 g	99-147
Processed cheese slices, Cheddar		125
Milk
Low fat, 1%, 2%, chocolate milk	250 ml (1 cup)	137-163
3.3% homogenized	250 ml (1 cup)	119
Soy 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, turkeys, 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
Shellfish 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 fat	5 ml (1 teaspoon)	1382

Feature! The foods presented will be better absorbed if eaten fresh. It is very important to familiarize yourself with the daily value of retinol before use. This will help avoid overdose and its side effects.

Conditions under which vitamin A is absorbed

Under certain conditions, this vitamin is better absorbed:

• Simultaneous intake of vitamins A and E. They complement each other and enhance the effect. Foods that contain vitamin A and E at the same time: carrot juice, dried apricots (dried apricots, apricots), tomatoes, spinach, sweet potatoes, pumpkin, broccoli.
• Eating fresh vegetables and fruits. Heat treatment destroys this substance, it disappears, since the person does not receive the necessary vitamins.
• Healthy lifestyle. Bad habits lead to the fact that the body stops absorbing useful substances. When smoking, drinking alcohol, retinol is not absorbed properly. When refusing bad habits assimilation of retinol is increased several times.
• Healthy bowel function. If the intestinal microflora is healthy, retinol is absorbed excellently. However, when this organ is disrupted, the substances necessary for the body are excreted without being absorbed.
• Eating foods with fat content. They increase the flow of bile and thereby promote the absorption of retinol.

Daily rate

The daily intake of this substance differs depending on the sex and age of the person:

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

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

Which vegetables contain the most vitamin A?

Experts identify the following list of vegetables high in vitamin A:

• Sweet potato, yellow and orange varieties (961 mcg)
• Carrots (852 mcg)
• Spinach (469 mcg);
• Parsley (421 mcg)
• Pumpkin (288 mcg)
• Chinese cabbage (223 mcg)
• Broccoli (77 mcg)
• Zucchini (56 mcg)
• Onions (50 mcg);
• Tomato (42 mcg)
• Iceberg lettuce (25 mcg);
• Sweet pepper (23 mcg).

If salads are prepared from vegetables, they should be seasoned with butter or sour cream. In no case should mayonnaise be used, as it will not allow beta-carotene to be properly absorbed.

Sweet potato, yellow and orange varieties (961 mcg)

Carrots (852 mcg)

Spinach (469 mcg)

Vitamin A in carrots

Carrots are rich in this substance. Experts advise using 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, the assimilation of the product may decrease up to 90%. Only with a high assimilation of the substance will the human body benefit.

How much vitamin A is in carrots

• 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) carrot juice contains 2.2 g of vitamin A.

Vitamin A may not be completely absorbed if a person uses carrots incorrectly, cooks them in the wrong way.

How to eat carrots to absorb vitamin A

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

• Carrots are consumed with fats. It is absorbed much better this way. Without fat, 90% of the substance will be excreted from the body. This means that the body will not get any benefit. Carrots must be mixed with butter, sour cream. They help nutrients to be better absorbed in the intestines.
• Better to consume fresh product. When frying, vitamins disappear and are not absorbed by the body at all. It is necessary to accustom yourself to the regular use of fresh carrots. It can be eaten at any time of the day, but absorption is better in the morning.
• This vitamin is perfectly absorbed in liquid form. It is useful to consume freshly squeezed carrot juice.

Important! This product is allowed to be mixed with honey, butter or sour cream to enhance nutrients, better absorption of beta-carotene. However, one must remember. that vitamin overdose can lead to side effects. Do not consume more than four to five carrots a day.

Fried carrots will not be beneficial, they become harmful to the body. Fried carrots can increase the amount of cholesterol in the blood, so this treatment is unacceptable.

What fruits contain vitamin A?

Fruits are full of this substance. That is why they need to be consumed regularly. The highest content is presented in the following fruits:

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

Important! Fruit should be eaten fresh, without heat treatment. Thus, the beneficial substances in it are preserved, do not disappear. Fruit should be eaten ripe. There is not much vitamin in immature and overripe vitamins, moreover, they can harm the human body, cause upset of the gastrointestinal tract.

How much vitamin A is in fish oil?

For the human body, fish oil is incredibly useful, it contains omega-3-polyunsaturated fatty acids that prevent the development of cardiovascular diseases.

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

Feature! Fish oil is most commonly consumed in capsule form. They are easy to receive, do not cause disgust. Such a complex contains a detailed dosage, so that a person can avoid an overdose. Usually capsules are used 1-2 times a daybut the exact dosage is applied to the capsules. It depends on the age and gender of the person.

Useful video

Watch a helpful video explaining which products contain retinol:

In contact with

In the course of the research, the main vitamins were isolated, the lack of which leads to a significant deterioration in well-being. Familiarization with the properties and characteristics of the intake of foods rich in valuable minerals will create favorable conditions for the normal functioning of vital systems.

What vitamins are contained in what products and in what quantity, how they affect the body and much more will be discussed further.

General table of contents of products:

Vitamin A (retinol)

Refers to a fat-soluble type of trace elements. To increase the quality of digestibility, it is recommended to use it with a certain amount of fat-containing products at the rate of: 1 kg of weight - 0.7 -1 gram of fat.

The effect of a trace element on the body:

1. Positively affects to work the visual organ.
2. Normalizes protein production.
3. Inhibits aging process.
4. Participates in the formation of bone tissue and teeth.
5. Boosts immunity, kills infectious bacteria.
6. Normalizes exchange functions.
7. Affects production steroid hormones.
8. Affects to restore epithelial tissues.
9. Creates conditions for the development of the embryo, contributes to the weight gain of the fetus.

The most common foods contain the valuable mineral in sufficient quantities:

• carrot;
• apricot;
• spinach;
• parsley (greens);
• cod liver;
• fish fat;
• milk (whole);
• cream;
• butter);
• eggs (yolks);

The daily intake of the vitamin is:

• for women 700 mcg;
• for men 900 mcg;

An overdose has unintended consequences and can manifest itself in the form of various disorders, hair loss, joint pain, etc.

Vitamin deficiency leads to the following disorders in the body:

1. Blurred vision as a result of low production of tears as a lubricant.
2. Destruction of the epithelial layercreating protection for individual authorities.
3. Slower growth.
4. Decreased immunity.

B vitamins

Group B consists of the following beneficial trace elements:

• thiamine (B1);
• riboflavin (B2);
• nicotinic acid (B3);
• pantothenic acid (B5);
• pyridoxine (B6);
• biotin (B7);
• folic acid (B9);
• cobalamin (B12);

Trace elements of group B are of great importance for the body, since practically no process is complete without these organic compounds.

Among the main ones:

1. The work of the nervous system normalized as a result of the formation of high molecular weight carbohydrates glucose with the participation of vitamin B.
2. Improving functioning gastrointestinal tract.
3. Positive impact on vision and liver function.

Organic compounds of group B are found in products:

• sprouted wheat, liver, oatmeal, beans, potatoes, dried fruits (B1);
• buckwheat, rice, oatmeal, nuts, green vegetables (B2);
• hard cheese, dates, tomatoes, nuts, sorrel, parsley (B3);
• mushrooms, green peas, walnuts, cauliflower, broccoli (B5);
• bananas, cherries, strawberries, fish, meat, yolks (B6);
• cabbage, legumes, beets, green leaves, yeast (B9);
• meat of animals and birds;

The daily intake of microelements of group B is determined by the purpose:

1. To normalize work nervous system 1.7 mg B1.
2. For the exchange process cells 2 mg B2.
3. To improve performance digestive system 20 mg B3.
4. To strengthen immunity 2 mg B6.
5. For cells bone marrow 3 μg B12.

The approach to the appointment is individual in each case.

Lack of micronutrients can negatively affect work:

• central nervous system;
• psyche;
• exchange functions;
• digestive system;
• visual organs;

With a deficiency of group B minerals, symptoms appear:

• dizziness;
• irritability;
• sleep disturbance;
• loss of weight control;
• difficulty breathing, etc.;

Vitamin C

Even babies are familiar with ascorbic acid. When diagnosing a minor cold, the first thing to do is to consume more citrus fruits, which are rich in mineral content. It will not be possible to stock up on vitamins for future use, the body is unable to accumulate it.

The functions of an organic compound in the body are multifaceted:

1. As the most powerful antioxidant promotes cell renewal and inhibits aging.
2. Normalizes the amount of cholesterol in the blood.
3. Improves state of blood vessels.
4. Strengthens the immune system.
5. Energizes, gives strength.
6. Combined with other elements normalizes blood clotting.
7. Promotes better absorption of iron and calcium.
8. Takes off tension during stress.

Sources of a healing mineral can be:

• red pepper;
• black currant;
• strawberry;
• citrus;
• rosehip;
• rowan;
• nettle;
• mint;
• pine needles;
• sea \u200b\u200bbuckthorn and others;

The daily intake of organic compounds is 90-100 mg. The maximum dose for exacerbations of diseases reaches 200 mg / day.

A deficiency of a trace element in the body can provoke:

• decreased protective functions;
• scurvy;
• decreased tone;
• memory impairment;
• hemorrhage;
• significant, dramatic weight loss;
• the development of anemia;
• swelling of the joints, etc.;

Vitamin D (as cholecalciferol)

The only vitamin with double action. It has an effect on the body as a mineral and as a hormone. It is formed in the tissues of living organisms under the influence of ultraviolet radiation.

FROM with the participation of cholecalciferol, the following processes occur:

1. Controls the level of phosphorus and calcium (inorganic elements).
2. With the active participation of vitamin increased absorption of calcium.
3. Stimulates growth and the development of the skeletal system.
4. Participates in metabolic processes.
5. Warns development of hereditary diseases.
6. Helps assimilation of magnesium.
7. Is an one of the components of the complex used in preventive measures in oncology.
8. Normalizes arterial pressure.

To replenish the body with a valuable mineral, it is recommended to regularly eat foods rich in vitamin D content:

• milk and derivatives;
• eggs;
• cod liver, beef;
• fish fat;
• nettle;
• parsley (greens);
• yeast;
• mushrooms;

Also, the sun's rays are a source of the healing trace element. It is recommended to stay outside for at least half an hour every day.

Daily norm of a microelement:

• for adults 3-5 mcg;
• for children 2-10 mcg;
• for pregnant and lactating mothers 10 mcg;

A deficiency of a trace element in the body can cause serious diseases: softening of bone tissue, rickets.

If you experience the following symptoms, you should consult your doctor for advice:

• burning sensation in the larynx and mouth;
• decreased vision;
• sleep disorders;
• sudden weight loss, not justified by the use of diets;

Vitamin E (tocopherol acetate)

The mineral belongs to the group of antioxidants. It is fat-soluble, which suggests a combination with fat-containing foods. A healthy diet uses foods rich in tocopherol.

Functions of vitamin E in the human body:

1. Influences on reproductive activity.
2. Improves circulation.
3. Takes off painful sensations of premenstrual syndrome.
4. Prevents anemia.
5. Improves state of blood vessels.
6. Inhibits the formation of free radicals.
7. Prevents blood clots.
8. Creates protection other minerals from destruction, improves their absorption.

The action of a valuable trace element cannot be concluded with certain functions. He really participates in almost all biological processes.

The following foods are sources of tocopherol:

• green vegetables;
• nuts;
• vegetable oils (unrefined);
• egg yolk;
• meat, liver;
• hard cheese;
• beans;
• kiwi;
• oat flakes, etc.;

The daily intake of tocopherol is 10-15 mg. For pregnant and lactating mothers, the dose is doubled.

A lack of vitamin E in the body can provoke a number of disorders:

• decrease in hemoglobin in the blood;
• muscle dystrophy;
• infertility;
• liver necrosis;
• spinal cord degeneration, etc .;

It should be noted that vitamin E deficiency occurs infrequently. This is due to the regular consumption of vegetable oils.

Vitamins are low-molecular organic compounds that normalize the metabolic functions of the body, biosynthesis of intestinal flora, organ development, and other equally important chemical processes.

The most valuable trace elements are found in fresh foods. Natural ingredients significantly increase the absorption of nutrients. The daily intake of a certain vitamin or complex is easy to find in healthy food and fill the deficit.

If vitamins were given awards for the degree of usefulness, vitamin A, without a doubt, would be in the first place: its effect on human health is truly colossal. will acquaint you with the main features of such an important element, as well as explain in detail how to “build relationships” with this vitamin, so that its use will bring the body maximum benefit.

Vitamin A is not just listed at the very beginning of the "vitamin alphabet": it became the first of its brothers discovered by scientists. Why does the body need this element so badly?

Multifunctional doctor

The spectrum of useful properties of vitamin A is really impressive in its vastness: when it enters the human body in sufficient quantities, it works wonders. One of his most famous superpowers is support and restoration of vision: that we need to consume carrots rich in carotene as often as possible, we were told from early childhood. Vitamin A fights cataracts... In addition, vitamin A protects the health of the skin: with its help get rid of acne and psoriasishe is excellent heals wounds and burnsactivating the accelerated restoration of the epithelium.

Separately, it is worth noting the direct effect of vitamin A on the immune system: if a person uses this element in enough, his immunity gets strongeralmost before our eyes. The mucous membranes of the body become more resistant to various viruses, and in the respiratory tract, genitourinary system and gastrointestinal tract practically no infections occur... Needs vitamin A and thyroid - a deficiency of this element in the body can trigger the development of leukemia and other diseases of the endocrine system

Vitamin therapy can not be avoided for those people who regularly face diseases gastrointestinal tract and cardiovascular system. Vitamin A is active fights atherosclerosis, thrombophlebitis and hypertension, increasing the content in the body of "good" cholesterol and not allowing the accumulation of "bad". This element normalizes the process of protein synthesis, promotes growth of new cells and improves metabolism; healthy teeth and bones - also his handiwork.

Another valuable benefit of vitamin A is its antioxidant properties: with their help, this element significantly slows down the aging of the body and increases resistance to cancer. It is this vitamin that builds active protection against the negative effects of stress and eliminates the consequences of contact with polluted air. In addition, vitamin A is vital for normal functioning of the gonads and even capable protect against infertility.

Where to Look: Major Sources of Vitamin A

It should be noted right away that the human body receives vitamin A from two different sources: animal products saturated retinol, whereas vegetable - carotene (provitamin A). Each of these elements is of great value to the body, but it must always be remembered that the vitamin activity of carotene is about 3 times weaker than that of retinol. And since carotene contained exclusively in vegetables, fruits and herbs, their amount in the human diet should three times the volume of animal productssaturated retinol.

So what foods should you eat regularly to get the vitamin A you need?

So that your body does not know what a lack of retinol is, be sure to include it in your daily diet butter with a fat content of more than 82% other milk products(the shorter the shelf life, the better). In addition, you should regularly consume beef liver and cod liver,and egg yolks and kidneys. But at the same time, do not forget about moderation: if the body experiences a constant surplus of retinol, the chances of encountering oncology and cardiovascular diseases will significantly increase.

As for eating foods high in carotene, you can be calm: you can lean on them in almost any amount - the more, the better. Especially valuable sources of carotene are apricots (both fresh and dried) and carrot (especially the varieties karotel, which gave the name to provitamin A). You should also focus on the use vegetables and fruits of yellow and orange color, all kinds cabbage(especially broccoli) and potatoes... Plus, the real storehouse of carotene is considered greenery (parsley, watercress, etc.) and lettuce.

Important nuances: how to use vitamin A correctly?

If everything is very simple with retinol, then carotene requires a special approach. The thing is that this vitamin is fat-soluble - in other words, in order for the body to assimilate it normally, fats must be present in the dish. It is important to maintain a balance: recent studies have shown that provitamin A is best absorbed when it is combined with very small amounts of vegetable oils.

Also carotene loses its beneficial properties when foods are cooked and degrades if left outdoors for a long time.

What is daily requirement in vitamin A?

Numerous studies of healthcare professionals have shown that adult men need approximately 900 mcg of vitamin A per day, while for women - about 700 mcg. For children, the norm can be safely divided by two. Nutritionists recommend including in your daily diet 2 raw carrots (the dish "Korean carrots" is ideal for these purposes), and 200 g broccoli, one serving of beef liver and a handful of pumpkin seeds - this combination will provide the ideal balance of vitamin A in your body.

Significantly increase the intake of foods high in retinol and carotene should be those people who have hard, exhausting work, weakened immunity and experience constant stress. In addition, a lot depends on climatic conditions: residents of hot sunny countries, where the incidence of cancer is several times higher, vitamin A should be consumed in much larger quantities.

About deficiency: how do you know if your body lacks vitamin A?

The most common sign of vitamin A deficiency at all times was considered vision problems.If you begin to notice that it has become more difficult to see and read in low light, you regularly feel dryness and sting in your eyes (as if sand has fallen), and tearing occurs in the cold air, which means it's time to reconsider your diet. In addition, vitamin A deficiency is one of the the main enemies of beauty: the skin becomes dry, premature wrinkles appear on the face, hair dries up and splits, dandruff and itching of the scalp occur, tooth enamel is destroyed.

Not less goes to other organs - a lack of retinol and carotene provokes serious diseases of the gastrointestinal tract and genitourinary system, and also leads to protracted and difficult colds, sleep disorders and mental balance, general weakness.

What provokes this failure? Firstly - improper nutrition... Most often, such problems are faced by people who consume too little fats, proteins and foods containing vitamin E - a deficiency of the latter leads to accelerated oxidation of vitamin A in the body. In a separate risk zone, those who decided to completely abandon fats, because they help carotene to be absorbed.

About overdose: symptoms of excess vitamin A

First of all, it should be noted that ordinary food products are practically not capable of leading to an overdose of vitamin A: if the diet is balanced, the body will take from it only what it needs, and the rest will simply be removed. But who should be feared is pharmacy vitamin complexes containing synthetic vitamin A - if used improperly, it can easily accumulate in the body in an unacceptable volume, provoking disruptions in the functioning of many vital organs and systems. So, excess synthetic vitamin Ain the body entails stomach and intestinal problems, enlarged spleen and liver, nausea, pain in bones and joints. In addition, nails become brittle, dryness, itching and skin pigmentation are observed, hair begins to actively fall out.

Scientists have proven that vitamin A has an effect on almost all organs and systems of the human body, and its deficiency negatively affects our health.

It is important for each person to know in what foods and in what quantity vitamin A is contained in order to properly organize their nutrition.

Vitamin A includes a whole group of substances similar in their chemical properties. The most common are two of them:

1. Retinol is often called the "correct" vitamin A due to its high biological activity, and therefore it is considered the most valuable in nutrition.
2. Beta-carotene is not yet prepared for assimilation by the body of vitamin A. The use of this substance by the body is possible only after conversion into retinol.

In order to always know exactly where A is contained, it is necessary to remember that retinol, as a rule, contains a large amount of animal foods, while sources of beta-carotene are found in plant foods.

Daily rate

Retinol is known to many as a substance that promotes the growth and development of bone tissue. For this reason, experts recommend the use of foods with vitamin A for children.

In order to avoid vision problems, improve immunity, and take care of heart health, it is important to know which foods contain sufficient amounts of vitamin A and beta carotene. With a lack of retinol in the human body, there is a risk of early aging, vision “falls”, color perception deteriorates, skin rashes appear, excessive hair loss becomes more active, teeth become more sensitive, and immune problems are characteristic.

The daily intake of vitamin A for an adult is 1500 - 2000 mcg. For children, depending on their age, the daily allowance is in the range of 375-700 mcg. Doctors recommend that one third of the daily value be consumed in the form of complete retinol, and the rest from foods high in beta-carotene.

In products

Retinol

Fish oil is the leader in retinol content, 100 grams contains 1900 mcg, followed by beef liver - 8000 mcg, pork and cod liver - 4000 mcg each. Much less retinol is contained in eggs - 400 mcg, dairy products: butter - 400 - 500 mcg, and milk - only 25 mcg. Not all types of milk contain retinol, but only the milk of cows whose diet consisted of grass and hay. Due to the high content of beta-carotene in cow feed, in summer or autumn, the proportion of retinol increases significantly both in milk itself and in butter. It is thanks to retinol that milk (and also butter) acquires a characteristic yellowish tint, indicating a high content of beta-carotene in animal nutrition.

Carotene

Beta-carotene is found in plant foods. Most of beta-carotene is in carrots - 8320 mcg, red hot peppers, green onions - 2000 mcg each, pumpkin - 4750 mcg, apricots - 1600 mcg.

Almost all orange or dark green vegetables, potatoes, carrots, mangoes, cabbage and other foods contain large amounts of beta-carotene. To convert, in our body, beta-carotene into full-value retinol, a small amount of fat is required in food. Fat is needed so that bile secretion occurs in the digestive tract. The consumption of beta-carotene without fat leads to its loss - by almost 90%. To synthesize ready-made vitamin A from beta-carotene, the body also needs a number of other substances, including tocopherol and choline. Therefore, nutritionists recommend seasoning vegetable salads with vegetable oil or sour cream.

Quantity in food: table

Research of the staff of the Russian Academy of Medical Sciences does not recommend exceeding the daily intake of vitamin A. Using the table of the content of retinol in food, you can adjust your diet by choosing the necessary food sources.

Retinol in foods	μg per 100 g
Cod liver oil	30000
Poultry liver	3300
Beef liver	8000
Pork liver	4000
Cod liver	4000
Chicken yolk	630
Cheese	270
Cream	380
Butter	500
Cottage cheese	120
Cow's milk	25

How to increase digestibility

1. By breaking down the shell, you can increase the absorption of beta-carotene from plant foods. For example: vegetables can be boiled or eaten raw.
2. Boiled carrots contain more biologically available beta-carotene than raw carrots, but remember that boiling or frying some other vegetables (such as cabbage), on the contrary, reduces the level of nutrients.
3. Heat treatment of products containing retinol leads to a loss of vitamin by an average of 20-40%.
4. Our bodies are able to store small amounts of vitamin A in the liver (and sometimes in tissues) and use it as needed.
5. Foods containing beta-carotene and tocopherol are best cooked together. Vegetables containing beta-carotene should be eaten with some fat for the best absorption.

A balanced diet is a guarantee of our health and well-being. Knowing which foods have enough vitamin A, you can adjust your daily diet, avoid a lack of this important substance in the body.

The role of vitamins in human life is difficult to overestimate. Their deficiency, like excess, affects the normal functioning of the whole organism.

One of these substances is vitamin A: what foods contain, where there is a rich content of substances of the retinoid group - every person needs to know this large list.

Retinol has pronounced antioxidant properties - it slows down the processes of cell oxidation, prevents premature aging, and neutralizes the effects of free radicals. This fat-soluble vitamin contributes to the maintenance of visual acuity, bone density, and normal liver and immune function.

Vitamin A group

Retinoids are a large group of substances that, in the process of splitting in the human body, form exactly retinol - the vitamin itself. These compounds are found in both plant and animal products. Plant foods contain carotenoids, and animal foods contain retinoids. The closest in structure are the following substances:

• retinol - is necessary for the normalization of the activity of cell membranes, takes part in redox reactions;
• retinal - required for the normalization of the visual apparatus;
• retinoic acid involved in tissue growth processes;
• beta carotene - neutralizes the effects of free radicals.

Note! the main amount of retinols is deposited in the liver, and therefore its chronic diseases can lead to an imbalance of the vitamin.

Benefits for the body

Biological membranes, whose activity is regulated by the presence of retinol, restrict every cell. therefore vitamin is necessary for the activity of the whole organism:

• the immune system;
• visual system;
• mammary gland;
• reproductive system;
• musculoskeletal system;
• respiratory system;
• the cardiovascular system;
• endocrine system;
• inhibition of the growth of malignant neoplasms;
• normalization of metabolic processes.

Important!An excess of retinol can have the same negative effect on the body as a deficiency. It does not dissolve in water, and therefore cannot be quickly excreted from the body. Therefore, its consumption must be carefully controlled.

Daily rate

Unlike water-soluble vitamins, the dosage of retinol is measured in IU - units of action. The daily intake of this substance is about 5000 IU, which corresponds to about 1.5 mg of pure vitamin. This amount should be achieved by combining animal and vegetable products:

Note!The biological activity of plant components is on average 2-3 times lower than that of animal components. Therefore, in order to provide the required amount of vitamin, it is required to consume a larger amount of plant foods.

Retinol dosage may differ at different times in your life.

For example, in adulthood, the minimum daily dosage is much higher than in children.

This is due to the greater load on the body during the day, a large amount of energy consumed to ensure the normal activity of all organs and systems.

Below is a table with normal daily dosages.

Note! The exact dosage depends directly on the age, physique and general health of the patient.

What products contain

Knowing what vitamin A contains, where it is most abundant, you can create a diet in such a way that you do not experience hypovitaminosis during the year. Competent combination of plant and animal components in the diet prevents a large number of diseases and contributes to the preservation of working capacity for a long time.

Retinol is absorbed better than carotene, but it is found only in animal products: liver, eggs, dairy products. Large amounts of carotenes are found in red and orange vegetables, fruits and greens. Carotenoids undergo a series of biological transformations during digestion and are broken down to retinol, which is absorbed by the body. It is the higher energy consumption that explains the lower bioavailability of carotenes.

Foods rich in vitamin A, plant origin

The list of foods containing vitamin A includes a large number of plant-based components, where retinol is high. If the hostess has this list, you can easily create a varied, balanced diet that will fully meet the needs of the body.

Carotenoids are part of chromoplasts - pigment cells that provide red, orange and yellow color to plants. Below is a table of foods that contain vitamin A in plant foods.

Fruits

Vegetables

Note! The carotenoid content may vary depending on the variety and degree of maturity of the plant products.

Foods containing vitamin A from animal sources

In animal products, the vitamin is in the form of retinol, so it is easily absorbed by the body. One of the richest sources is dairy products and fish. An equally valuable source is the liver - both poultry and animals. It contains a large amount of vitamin, and therefore it is not recommended to abuse it during pregnancy.


Dairy and egg products

Dairy products contain not only retinol - they are rich in macro- and micronutrients necessary for the normal functioning of the whole body. Therefore, the following components should be included in the diet.

The product's name	Serving size	Retinol content (in mg)
Quail eggs	100 g	0,5
Butter	100 g	0,5
Chicken eggs	100 g	0,35
Powdered milk cream	100 g	0,35
Cheddar cheese	100 g	0,3
Roquefort cheese	100 g	0,25
Cream with 35% fat	100 g	0,25
Sour cream with a fat content of 30%	100 g	0,23
Dutch cheese	100 g	0,20
Powdered milk	100 g	0,13
Brynza	100 g	0,12
Fatty cottage cheese	100 g	0,1
Condensed milk	100 g	0,04
Curdled milk	100 g	0,02
Kefir	100 g	0,02
Acidophilus	100 g	0,02

Important note! The values \u200b\u200bindicated in the table may differ from the real ones - the level of vitamins directly depends on the quality of the dairy products used for preparation.

Fish and seafood

Seafood and fish contain a number of essential substances - vitamins, fatty acids, trace elements, iodine. Therefore, the introduction of seafood into the diet helps to prevent the development of iodine deficiency, which negatively affects the activity of the thyroid gland.

The table below shows the quantitative content of retinol in seafood and fish.

Note! Retinol levels can fluctuate depending on how fish and seafood are cooked. Heat treatment can destroy up to 30% of the vitamin.