List of foods rich in vitamin and provitamin A
Vitamin A is represented by two forms: the original (retinol) and provitamin (carotene). They are considered strong antioxidants that can slow down the aging process in the human body.
Growth Vitamin is the same retinol. Among its beneficial properties that have a beneficial effect on the human body are:
- maintaining vision;
- normalization of blood sugar;
- strengthening immunity;
- ability to prevent cancer;
- skin cell regeneration.
To test for yourself the "miraculous" effect, you should know which products contain vitamin A. Below we offer a list in which they are presented.
What products contain
The percentage of vitamin A in products is clearly shown by the table:
|Product||Retinol in mg per 100 g.|
|Chicken egg yolk||0.89|
|30% sour cream||0.25|
Also, retinol is in medical fish oil. It is 100 grams. Weight contains 19 mg of the natural component.
Vitamin A is found in the liver of polar animals. But such products are poisonous. Therefore, it is not recommended to use the "second heart" of a polar bear.
The amount of retinol in animal products depends on the food they eat. A vivid example of this is medical fish oil. Its vitamin content in comparison with the products of domestic animals is much higher, as the table shows. This is due to the fact that the plankton, which feed on fish, also contains retinol.
Fruits and vegetables
Vegetables and fruits are not direct sources of vitamin A. But some of them contain beta-carotene. He, in turn, contributes to the development of retinol when ingested.
Most of this element is found in products that are colored by nature in green, orange, red and yellow. These include:
- tomatoes, carrots, sweet peppers, spinach, broccoli;
- pumpkin, watermelon, cantaloupe, red apples, apricots, pears.
Retinol action spectrum
The value and role of this natural element is so high for the human body that it is recommended to use it in various diseases. Considered to be irreplaceable containing retinol and stimulating its production of products for children and adults of any age. This beneficial element also has a beneficial effect on the body in the form of a prophylactic agent.
After learning about which foods contain the most vitamin A, you can put it in the body constantly. The sources of such a natural element that the table shows can be taken as food:
- to normalize the metabolism;
- to cure deteriorating vision;
- maintaining immunity and protection against infectious diseases;
- restore skin structure and stimulate cell regeneration;
- protect the cardiovascular system.
Products of plant and animal origin (table above), in which there is retinol, it is important to use for pregnant women. Vitamin A and beta-carotene, contained in large quantities, contributes to the normal development of the fetus. His diet with the observance of the daily rate of the future mother will be balanced.
Required human dose
To calculate the required daily dose of vitamin A, the help of a specialist will be mandatory. His individual approach, based on a variety of factors, will help determine the specific amount of retinol. He also tells you what to eat to increase the content of such a natural substance.
Based on the overall picture, the following table suggests the daily dose for the average person.
|Adult male||700-1000 mcg|
It is necessary to consult a doctor if the body has an acute deficiency of this natural component. Usually, in such situations, the daily dose is prescribed by specialists from 1000 to 3000 mcg.
If you do not eat meat, fish, fruits and vegetables, which contain such a useful component as retinol and carotene, you can seriously harm the body.
The consequences of the lack of useful components and elements in it can affect:
- eyes - in the form of visual impairment;
- teeth - as the destruction of enamel;
- hair - they will become dry, dandruff may appear;
- the work of the gastrointestinal tract;
- urinary system;
- "Female" health;
- mental condition;
- general well-being (dizziness, weakness).
It is also important to know which products have the most retinol and carotene in order to increase their effect. This is possible under the condition of the simultaneous use of such elements as phosphorus, zinc, potassium, vitamins B, E, D.
The compatibility of the natural elements A and E is best observed. The latter, in particular, is necessary for the good absorption of retinol. As for the rest, they act as the main "builder".In other words, if there is a lack of nutrients in the body in the list above, then retinol is simply not formed. It is worth remembering about contraindications. After all, such an element as retinol, contained in many products, is not compatible, first of all, with alcohol. The list of such substances is replenished by retinoids that cause adverse processes in the body. In general, it is worth remembering that natural ingredients obtained by man from natural meat, fish, fruits and vegetables are the best medicine. Therefore, take some time and check out what products have retinol in order to improve and strengthen your health.