Many Dutch people suffer from vitamin A deficiency. who appears from Figures from RIVM. Therefore, for many of you, adding some foods rich in vitamin A to your diet can be beneficial. Are you wondering if you have a vitamin A deficiency? Then check out the symptoms and consequences of vitamin A deficiency. Do you eat a lot of the following products? Hence the chance of such deficiency occurring is small.
How do you get vitamin A?
Unlike vitamin D, for example, you only get vitamin A through your diet. Vitamin A exists in two different forms, one found mainly in plant products and the other in animal products. In animal products such as dairy products, liver meat and fish, this substitute is called retinol (or retinyl ester) and in plant products we speak of carotenoids such as beta-carotene. Beta-carotene is a pro-vitamin, which means that the body can make vitamin A from this carotenoid. What contains the most vitamin A? You read that now.
6 sources of Vitamin A
Try one of the following products if you don’t get enough vitamin A and want to replace it through your diet. Please note that we strongly advise against an excess of Vitamin A. Excess vitamin A carries significant risks, especially in pregnant women.
Pak choy is an oriental vegetable that has earned its place in Dutch cuisine. Boil, sauté, or fry them briefly, so they retain their good texture and delicious bite. Chinese cabbage contains about 1 mg of vitamin A per 100 grams, mainly depending on the amount of green leaves in the cabbage. Would you rather go for a more familiar vegetable? Other leafy greens like spinach and kale are also rich in vitamin A.
Liver meat is not very popular in the Netherlands. You might occasionally eat a slice of liver sausage (4.4 mg vitamin A) or spread liver pie (2.2 mg) on toast, but otherwise it stops a bit in terms of liver meat. In other European countries, this meat is valued more and you can regularly see foie gras or duck on the menu. It easily contains over 10mg of vitamin A per 100g serving.
Beta-carotene, a pro-vitamin your body can make vitamin A from, is exactly the substance that gives carrots their orange color and name. Carotene = carrot = carrot. You won’t be surprised that there is a lot of dust at the root. By the way, you can often see orange in this list. Make sure you don’t cook the carrots for too long, then you’ll cook all the vitamin A good stuff with them. It is better to steam it.
Do you know how healthy sweet potatoes are? Packed with good stuff: iron, magnesium, potassium, fiber, vitamin C and therefore also vitamin A and that orange again.
Some meaty fish also contain a lot of vitamin A. A 100-gram piece of tuna contains 4.4 milligrams of vitamin A. Other fish such as eel contain just over 1 milligram per 100 grams. A good option if you don’t like meat.
We all know that you can get a lot of vitamins from fruits. Vitamin A is no exception. Do we still need to explain what color the fruits contain the most vitamin A? Yellowish orange, of course: beta-carotene, remember? Mandarins, oranges, mangoes, papayas, you name it – all of these fruits contain a relatively high amount of Vitamin A.
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