Essential to the proper functioning of the immune system, the health of the skin and the mucous membranes, vision, cell growth and cardiorepiratory function, vitamin A deserves a place of choice in your diet. So far, the undisputed star was the carrot, with an average content of 601 µg of vitamin A, or about 67 % of the recommended daily contribution, according to the USDA. A very good content … but widely exceeded by these 5 foods, of animal or vegetable origin according to a very recent study.
The beef liver
Content: 6,270 µg of vitamin A for a slice of 81 g.
It is by far, one of the foods richest in vitamin A. A single portion provides almost 700 % of the recommended daily contribution. The liver naturally stores this liposoluble vitamin, hence its exceptional content.
Sweet potato
Content: 1,100 µg for an average baked potato (114 g)
With its richness in beta-carotene, the sweet potato offers a well tolerated plant source. A single medium potato covers more than 100 % of the recommended intake. It also provides fibers and vitamin C. versatile, it adapts both to savory dishes and to desserts.
Spinach
Content: 943 µg for a cooked cup (180 g)
Dark green leaves par excellence, the spinach is rich in carotenoids, whose body extracts the precious vitamin A. For better assimilation, associate them with fatty material (olive, rapeseed, linen, avocado, nuts) because vitamin A is liposoluble, which means that it requires fatty support to be effectively absorbed.
The pumpkin
Content: 955 µg for ½ cup of canned pumpkin
Do not confine it to Halloween! Its richness in beta-carotene makes it a key food to strengthen vitamin A contributions: half a cup is enough to cover daily needs. Its creamy texture and soft flavor integrate both salted dishes (soups, gratins, sauces, gnocchi …) and sweet (pie, cakes …). In addition to vitamin A, pumpkin brings fibers, potassium and vitamin K.
Red tuna
Content: 643 µg for 85 g cooked
Better known for its wealth in omega-3, red tuna is also an excellent animal source of vitamin has easily assimilated. A red tuna fillet covers almost 70 % of daily needs. He enters the nutritional recommendations of 2 portions of fish per week. Grilled, in salad or tartare, he has everything to please!