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Vitamin A sources in foods, vegetables and fruits

Vitamin A sources in foods, vegetables and fruits

 

You may hear a lot about vitamin A and its relationship to skin, hair, etc., and although these are not the only functions of this vitamin, it is actually one of the most important nutrients for skin, hair health and eyesight as well, but vitamin A offers many, many other health benefits to the body, And you must know about them in order to obtain these benefits, sources of vitamin A from different foods, and their content of the vitamin, and this is what we will present to you in detail. Today, dear reader, follow us.

What is vitamin A?

Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining eyesight, body growth, immune function, and reproductive health. Vitamin A in your diet to avoid deficiency symptoms.

Symptoms of vitamin deficiency include hair loss, skin problems, dry eyes, night blindness, and increased susceptibility to infections, which are major causes of blindness in developing countries.

Food sources of vitamin A.

We present a list of 20 foods, all of which contain vitamin A in different proportions, as follows:

  1. One slice of beef liver contains 6,421 mcg of vitamin A.
  2. One slice of lamb liver contains 2122 mcg of vitamin A.
  3. One slice of liver sausage contains 1495 mcg of vitamin A.
  4. One teaspoon of cod liver oil contains 1,350 micrograms of vitamin A.
  5. Half a slice of mackerel contains 388 micrograms of vitamin A.
  6. Half a slice of salmon contains 229 micrograms of vitamin A.
  7. One ounce of bluefin tuna contains 214 micrograms of vitamin A.
  8. One tablespoon of foie gras contains 130 grams of vitamin A.
  9. One slice of goat cheese contains 115 mcg of vitamin A.
  10. One tablespoon of butter contains 97 micrograms of vitamin A.
  11. One slice of Limburg cheese contains 96 mcg of vitamin A.
  12. One slice of cheddar cheese contains 92 micrograms of vitamin A.
  13. One ounce of Roquefort cheese contains 83 micrograms of vitamin A.
  14. One large boiled egg contains 74 mcg of vitamin A.
  15. One tablespoon of cream cheese contains 45 micrograms of vitamin A.
  16. One tablespoon of caviar contains 43 micrograms of vitamin A.
  17. One ounce of feta cheese contains 35 micrograms of vitamin A.

Sources of vitamin A from vegetables

Your body can make vitamin A from carotenoids found in plants, including beta-carotene and alpha-carotene, which are collectively known as provitamin A. However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert vitamin A to vitamin A. a.

Depending on your genes and their ability to metabolize provitamins, the following vegetables may provide you with lower vitamin A levels than stated, but in general, sources of vitamin A are among the vegetables:

  1. One cup of boiled potatoes contains 1,836 mcg of vitamin A.
  2. One cup of cooked winter squash contains 1,144 mcg of vitamin A.
  3. One cup of cooked kale or collard greens contains 885 micrograms of vitamin A.
  4. One cup of cooked green beets contains 549 mcg of vitamin A.
  5. One medium carrot contains 392 micrograms of vitamin A.
  6. One large sweet red pepper contains 257 micrograms of vitamin A.
  7. One cup of spinach contains 141 micrograms of vitamin A.
  8. A large leaf of romaine lettuce contains 122 micrograms of vitamin A.

Vitamin A sources from fruits

Provitamin A is usually found more in vegetables than in fruits, but some fruits contain good amounts of it, as shown below:

  1. One medium mango contains 181 micrograms of vitamin A.
  2. One large watermelon contains 172 micrograms of vitamin A.
  3. A medium-sized red or pink grapefruit contains 143 micrograms of vitamin A.
  4. One small watermelon contains 80 micrograms of vitamin A.
  5. One small papaya contains 74 mcg of vitamin A.
  6. A medium-sized apricot contains 34 micrograms of vitamin A.
  7. One medium tangerine contains 30 micrograms of vitamin A.
  8. One medium guava contains 17 micrograms of vitamin A.

And now, dear readers, that you know the sources of vitamin A in foods, vegetables and fruits, we advise you to eat these foods in moderation and to consult a doctor if symptoms of deficiency appear in them.

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