Foods high in Vitamin A

Tatiana Zanin (Nutritionist)

Foods rich in vitamin A such as carrots, sweet potatoes and beef liver, are good for the skin and mucous membranes, and moreover this vitamin is very important for vision and it is essential to ensure the proper functioning of the reproductive organs.

Vitamin A may also be useful to prevent and combat the TPM, which is the premenstrual syndrome when taken 10 days before the first day of menstruation.

Some foods rich in vitamin A can be:

Foods of animal origin rich in vitamin A

Food of vegetable origin rich in vitamin A

The vitamin A deficiency may be the cause of a type of anemia or other conditions such as night blindness, or skin more susceptible to infection, although the minimum amount needed to maintain healthy (RDA), which is between 700 and 900 mcg for adults, and 300 to 400 mcg for children, is easily achieved in the varied daily diet.  

List of foods rich in vitamin A

Foods rich in vitamin A - Animal	Weight (g)	Vitamin A (retinol equivalents)	Power
Cooked beef liver	100	10700	169 calories
Cooked chicken beef liver	100	4900	136 calories
Cod liver oil	13.5	4080	115 calories
Steamed seafood	100	171	50 calories
Baked oysters	100	146	75 calories
Foods rich in vitamin A - Plant
Raw carrot	72	2025-3800	36 calories
Cooked sliced ​​carrots	76	1300-1900	24.7 calories
Roasted sweet potato	60	1310	86 calories
Sleeve	207	805	133 calories
Spinach cooked	95	739	17 calories
Cabbage cooked	90	502	22.5 calories
Cooked fresh beets	72	367	32 calories
Tomato juice	242	283	27 calories

There are other food source of vitamin A such as milk, eggs, cheese, avocado and watermelon, for example, also contain vitamin A, although less.

Daily dose of vitamin A

The vitamin requirements are expressed as retinol and vary depending on the stage of life.

• Baby 6 to 12 months: 400 mcg / day
• Adult man: between 600 and 900 mcg / day
• Old woman: between 600 and 700 mcg / day
• Pregnant women: 770 mcg / day
• Infants: between 1200 and 1300 mcg / day

Cod liver oil is an excellent source of vitamin A and therefore serves to supplement when necessary.

Symptoms of lack of Vitamin A

Symptoms of vitamin A deficiency can manifest with skin lesions, night blindness and severe vision difficulties, kidney stones and bone modeling.

The symptoms of vitamin A deficiency are generally reversible by administration of high doses of vitamin (retinyl palmiato) directly into muscle and orally.

Hypervitaminosis

Hypervitaminosis of Vitamin A occurs in patients with chronic renal failure.

The symptoms related to excess vitamin A in the body are manifested in headaches, increased cranial pressure, fatigue, drowsiness and nausea, loss of appetite, peeling skin, itching the body, hair loss and atherosclerosis.