John Myers
Generations of children have grown up eating carrot mash because it’s “good for the eyes” – as mothers learned from their mothers. In fact, carrots are rich in beta-carotene. Here you can find out what it is and what vitamin A contains.
The best foods with vitamin A
Like all vitamins, vitamin A or retinol is vital and must be supplied regularly through food. It not only contributes to maintaining normal vision but is also relevant for many other processes in the body. The EDEKA nutrition expert will explain to you exactly what role vitamin A plays in a healthy diet. Important to know: Plant-based foods such as healthy physalis do not contain retinol directly, but in the form of a precursor, beta-carotene. The body converts this provitamin into vitamin A. Anyone who eats a vegetarian or vegan diet should therefore make sure that they include fruits and vegetables with beta-carotene in their diet. Abundant sources are
- carrots
- Apricots
- Clementines, nectarines
- Sweet potatoes
- Lettuce leaves
- Chicory
- Spinach
- Asparagus
- Celery
- green beans
- Broccoli
- Chanterelles, porcini mushrooms
- Kale
- Paprika
- Peas
- Pumpkin
- Blackberries
- Chinese cabbage, Brussels sprouts
- Cucumber
- Persimmon
- Spring onions, leeks
- Corn
- Mango
- Tomatoes
You need about six times as much beta-carotene to get the same amount of vitamin A. Enjoy provitamin A foods along with some fat, which improves conversion to retinol. Direct suppliers of vitamin A are fish, liver, and cheese.
Vitamin A overdose more likely than deficiency
In view of the variety of foods with vitamin A or provitamin A, the daily requirement of 1 to 1.5 milligrams can usually be easily covered. In developed countries, overdose is more likely than deficiency. The Federal Institute for Risk Assessment, therefore, advises against supplementation. Studies have shown that certain groups, such as smokers, may experience side effects. In the course of an overdose, e.g. Digestive problems, headaches, enlarged spleen and liver, and osteoporosis have been observed. Symptoms of a deficiency can include dry skin, poor vision and night blindness, iron deficiency, fertility problems, and more.
Good idea: combine retinol sources with fat
Healthy people are on the safe side with a balanced diet. The only thing to note is that as retinol is a fat-soluble vitamin, enjoy vitamin A foods with some butter, oil, or margarine. It is best to use vegetable oils when cooking: they are also excellent vitamin E foods. Even small amounts serve their purpose here and ensure good usability of retinol.
Facebook Comments