1. Sweet potatoes
Contrary to popular belief, sweet potatoes are a starch, not a vegetable. It is rich in minerals, fiber and vitamins B6, B9 and C. It also has a high in beta carotene with 10,500 micrograms per 100 grams. To compensate for vitamin A deficiency, include sweet potatoes in your diet. This multi-benefit food boosts the immune system and helps fight cardiovascular disease.
Originating in Asia, carrots are rich in minerals and vitamins. Carrots, which are rich in fiber, are a source of vitamin B6, vitamin C, calcium, copper or phosphorus. Carrot is also one of the foods rich in beta-carotene with 8285 micrograms per 100 grams. Because of their slightly sweet taste, carrots can be eaten raw or cooked.
Dandelion, which has long been used in traditional medicine, is one of the foods rich in vitamins B1, B6, B9 and vitamin C. Its beta-carotene content is 5850 units of measurement per 100 grams. This makes it a good supplier of vitamin A. Add dandelions to your diet helps to take care of the liver and stay healthy. It can be eaten in salads or soups.
4. Cod liver oil
Cod liver oil is an excellent source of vitamin A, vitamin D and omega-3. It contains 30,000 micrograms per 100 grams of retinol, the active form of vitamin A. Cod liver oil has been given to children for a long time. Used in the form of food supplementshelps strengthen the immune system.
Animal liver is excellent sources of vitamin A. Rich in iron and phosphorus, these foods are great for bodybuilding. Poultry liver provides 14,500 units of retinol per 100 grams. There are 10,500 of them in calf liver, and 7,680 in lamb. Mostly eaten cooked, the liver is also used to make pâtés and mousses.
6. Dairy products
Excellent sources of phosphorus, calcium and potassium, dairy products contribute to bone strengthening and tissue regeneration. In terms of nutrition, they provide quality protein and are rich in retinol, which is immediately absorbed by the body. Fresh cream contains 390 units of retinol per 100 grams. As for butter, it has 800 units per 100 grams.
A tropical fruit with juicy flesh, mangoes are prized for their sweet taste and sweet smell. Its orange color is associated with the presence of carotenoids such as beta-carotene. Mangoes are rich in fiber, antioxidants, iron and potassium. It is an excellent source of vitamin C. It is also known for its high vitamin A content of 1200 units per 100 grams.
This is one of the French’s favorite fruits. In addition to their sweet taste, apricots are rich in fiber and minerals such as potassium, iron or copper. His antioxidant and carotenoid content elevates it to superfruit rank. Apricot is also an excellent supplier of vitamin A, with 1926 units of measurement per 100 grams.
9. Passion fruit
This tropical berry is prized for its fragrant pulp. Passion fruit is perfect for savory or sweet dishes or cocktails. Its high iron and vitamin C content makes it your health ally. With 1202 units of measurement, 100 grams of passion fruit is a source of vitamin A grateful
Vitamin A intake: Beware of excess
A long-term use of dietary supplements containing beta-carotene or retinol can cause excess vitamin A to build up in the liver. The recommended daily intake of vitamin A expressed in micrograms. There are 650 for women, 750 for men, and 450 to 550 for children. An excess of vitamin A in the body is harmful to health. It causes indigestion, dry skin or even hair loss.
Vitamin A has many benefits. He finds his sources food products of animal and plant origin. Eat a balanced diet of protein and fruits and vegetables to support healthy vision and boost your immune system.