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Nutritional sources of vitamin A

مصادر-فيتامين-A

Nutritional sources of vitamin A

there are many sources of vitamin A  and natural meals provide us with many solutions to get Vitamin A: such as fish liver oil, animal liver, butter.
Animal sources provide active ingredients to help create retinol inside the human body.

Beta carotene can be found in foods like cabbage, carrots, and spinach which is considered other sources of vitamin A

Some plants also provide vitamin A-converting compounds known as carotenoid antioxidants. The most common is called beta carotene, which can be found in foods like cabbage, carrots, and spinach.

Vitamin A, like other vitamins, is important for good health and to avoid diseases that may affect you from vitamin A deficiency, such as night blindness and some skin diseases.

20 meals are rich in vitamin A.

Vitamin A1, also known as retinol, is found only in foods of animal origin, such as oily fish, liver, cheese, butter and is one of the fat-soluble vitamins

These meals are one of the most important sources of vitamin A and you can count on them knowing the% Daily Value scale, for example, this face says that the portion gives you 20% of the total amount of vitamin A you need per day. So, you want to eat other foods during the day that make up another 80% of the vitamin A you need.

1. Beef liver – 713% DV per serving
1 slice: 6421 mcg (713% DV) 100 g: 9,442 mcg (1,049% DV)

2. Lamb liver – 236% DV per serving
1 ounce: 2,122 mcg (236% DV) 100 g: 7,491 mcg (832% DV)

3. Liver Sausage – 166% DV per serving
1 slice: 1,495 mcg (166% DV) 100g: 8384 mcg (923% DV)

4. Cod liver oil – 150% DV per serving
1 teaspoon: 1,350 mcg (150% DV) 100 g: 30,000 mcg (3333% DV)

5. King Mackerel – 43% DV per serving
Half slice: 388 mcg (43% DV) 100 g: 252 mcg (28% DV)

6. Salmon – 25% DV per serving
Half slice: 229 mcg (25% DV) 100 g: 149 mcg (17% DV)

7. Tuna bluefin – 24% DV per serving
1 ounce: 214 mcg (24% DV) 100 g: 757 mcg (84% DV)

8. Goose liver Pâté – 14% DV per serving
1 tablespoon: 130 mcg (14% DV) 100 g: 1,001 mcg (111% DV)

9. Goat’s Cheese – 13% DV per serving
1 slice: 115 mcg (13% DV) 100 g: 407 mcg (45% DV)

10. Butter – 11% DV per serving
1 tablespoon: 97 mcg (11% DV) 100 g: 684 mcg (76% DV)

11. Limburger cheese – 11% DV per serving
1 slice: 96 mcg (11% DV) 100 g: 340 mcg (38% DV)

12. Cheddar – 10% DV per serving
1 slice: 92 mcg (10% DV) 100g: 330 mcg (37% DV)

13. Camembert – 10% DV per serving
1 Wedge: 92 mcg (10% DV) 100g: 241 mcg (27% DV)

14. Roquefort cheese – 9% DV per serving
1 ounce: 83 mcg (9% DV) 100 g: 294 mcg (33% DV)

15. Boiled egg – 8% DV per serving
1 large egg: 74 mcg (8% DV) 100 g: 149 mcg (17% DV)

16. Trout – 8% DV per serving
1 fillet: 71 mcg (8% DV) 100 g: 100 mcg (11% DV)

17. Blue Cheese – 6% DV per serving
1 ounce: 56 mcg (6% DV) 100 g: 198 mcg (22% DV)

18. Cheese cream – 5% DV per serving
1 tablespoon: 45 mcg (5% DV) 100 g: 308 mcg (34% DV)

19. Caviar – 5% DV per serving
1 tablespoon: 43 mcg (5% DV) 100 g: 271 mcg (30% DV)

20. Feta cheese – 4% DV per serving
1 ounce: 35 mcg (4% DV) 100 g: 125 mcg (14% DV)

10 fruits rich in Pro Vitamin A

sources of vitamin A

Provitamin A is generally more abundant in vegetables than fruits

Provitamin A is generally more abundant in vegetables than fruits. But some fruits provide good amounts of it, as shown below.

1. Mango – 20% DV per serving
1 medium mango: 181 mcg (20% DV) 100g: 54 mcg (6% DV)

2. Melons – 19% DV per serving
1 large wedge: 172 mcg (19% DV) 100g: 169 mcg (19% DV)

3. Pink or Red Grapefruit – 16% DV per serving
1 medium grapefruit: 143 mcg (16% DV) 100 g: 58 mcg (6% DV)

4. Watermelon – 9% DV per serving
1 wedge: 80 mcg (9% DV) 100g: 28 mcg (3% DV)

5. Papaya – 8% DV per serving
A small piece of papaya: 74 mcg (8% DV) 100 g: 47 mcg (5% DV)

6. Apricot – 4% DV per serving
1 medium apricot: 34 mcg (4% DV) 100g: 96 mcg (11% DV)

7. Mandarin – 3% DV per serving
1 medium mandarin: 30 mcg (3% DV) 100 g: 34 mcg (4% DV)

8. Nectarine – 3% DV per serving
1 medium nectar: ​​24 mcg (3% DV) 100 g: 17 mcg (2% DV)

9. Guava – 2% DV per serving
1 medium guava: 17 mcg (2% DV) 100 g: 31 mcg (3% DV)

10. Fruit Passion – 1% DV per serving
1 medium fruit: 12 mcg (1% DV) 100 g: 64 mcg (7% DV)

The amount of vitamin A recommended

Dietary Reference Intakes for Vitamin A

The recommended intake of vitamin A varies by age and gender. Here are some daily allowable values

Infants (0-12 months): 400-500 micrograms
Children aged 1-3: 300 mcg
Children aged 4-8: 400 mcg
Children aged 9-13: 600 mcg
Adult women: 700 mcg
Adult men: 900 mcg

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