Vitamin A is not a vitamin like the others: it is fat-soluble. This means that it is stored in the body and, above all, that it “requires the presence of fat to be properly absorbed by the body“, specifies Eva Vacheau, biologist, biochemist and nutrition expert.
It also plays a key role in night vision, the immune system and the renewal of the skin and mucous membranes.
The champion foods of “Retinol” and “Beta-carotene”
To fully understand, we must distinguish two forms of vitamin A. Retinol of animal origin, which can be directly assimilated, and provitamin A or beta-carotene, of plant origin, which the body must convert.
According to ANSES, the reference intakes are 750 micrograms of retinol equivalent (RE) per day for a man and 650 micrograms RE for a woman. While a medium carrot provides around 600 micrograms ER (almost covering a woman’s needs), other foods do much better:
- Beef liver : This is the big winner, but be careful of excess. With 6,200 to 6,500 micrograms RE, it covers almost 950% of daily needs. “Beef liver is a superfood, but you should not eat it too often, as excess vitamin A becomes toxic to the body.warns the biologist. Once or twice a month is enough;
- Sweet potato : A single medium sweet potato provides approximately 1,000 micrograms RE (170% of requirements). The advantage? In the form of beta-carotene, it presents no risk of toxicity, even if you consume it daily;
- Pumpkin and squash : A mere half cup of pumpkin puree offers 950 micrograms ER;
- Fresh parsley : Stop seeing it as a simple decoration! “Parsley is very concentrated: just 10 grams already provides around 420 micrograms ER“, underlines Eva Vacheau.
Tuna, eggs and dairy products: valuable sources
“If colorful fruits and vegetables like mango, apricot or spinach, products of animal origin are not left out” adds Eva Vacheau. Among them we find:
- Cooked tuna : An 85g serving provides 640 micrograms RE, with the added benefit of providing essential omega-3s;
- Egg yolk : It contains between 75 and 90 micrograms ER;
- Butter and cheese : A 30 g serving of cheese (hard or soft) provides approximately 80 to 110 micrograms ER. 10 g of butter completes the intake with approximately 70 micrograms ER.
The crucial tip: combine it with “good fat”
For these foods to truly benefit your body, the preparation is as important as the product. “As vitamin A is fat soluble, it is better assimilated when consumed with fats“, explains Eva Vacheau.
The biologist’s tip is simple: always accompany your sources of vitamin A with a drizzle of olive oil, a few nuts, seeds, avocado or fatty fish. “Combining your vegetables with a source of fat allows for better absorption“, she advises.
Should you supplement?
The answer is clear: no, unless medically advised otherwise. Since vitamin A is stored by the liver, excess can be dangerous. “Vitamin A supplementation is never done without a prior blood test or the observation of a deficiency by a doctor. concludes the expert. A varied diet focusing on orange vegetables, dark green vegetables and animal products is more than enough to cover your needs.