What foods contain vitamin A 5 and what foods contain vitamin A

Vitamin A is found in humans and various mammals, birds, and fish. Beef liver and sheep liver are the highest, with about 20,000 retinol equivalent per 100g; followed by chicken livers at around 10,000; Goose, pig, duck liver is also between 4000 and 6000. The yolk of various eggs is also rich in vitamin A, which is about 1000.

Plants do not contain vitamin A, but they do contain a nutrient called carotene, which can be converted into vitamin A in humans and animals, so carotene is also known as provitamin A or provitamin A. Carrots, broccoli, and medlar machines are all rich in carotene, with about 1500 retinol equivalents per 100g.

In daily life, we can easily tell the amount of vitamin A content from the color.

In general, when vegetables and fruits are darker in yellow and green, the content of carotene is also higher. Many vegetables and fruits such as carrots, sweet potatoes, zucchini, pumpkin, corn, apricots, peaches, persimmons, etc., are orange in color due to their rich carotene. Leafy greens, especially dark green vegetables, are also rich in carotene, but their original yellow color is masked by chlorophyll (green).

Although vitamin A is important, it is a fat-soluble vitamin that can be stored in the body, so it cannot be supplemented in excess, which can cause toxicity. Therefore, supplementing vitamin A preparations such as cod liver oil needs to be used under the guidance of a doctor, hoping to help you occasionally.

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Beef liver, lamb liver, foie gras, pork liver, duck liver, etc., as well as carrots, etc.

Carrots, yellow and green vegetables, eggs, yellow fruits, spinach, pea sprouts, sweet potatoes, green peppers, cod liver oil, animal liver, milk, dairy products, cream. Vitamin A is a fat-soluble vitamin, so it is best to fry the above vegetables with meat to facilitate vitamin A absorption.

Vitamin D in the human body can be obtained from two ways, namely through internal transformation and oral intake, endogenous and exogenous. Endogenous vitamin D is 7-dehydrocholesterol in the human body** after being irradiated by ultraviolet rays in sunlight to produce inactive vitamin D2; Exogenous vitamin D comes from foods, such as fish, liver, eggs, milk, etc., which are rich in vitamin D2. Dietary vitamin D2 is absorbed into the plasma by forming chylomicrons in the small intestine with the assistance of bile, where it is transported to the liver along with endogenous vitamin D3 via vitamin D-binding protein (a type of globulin in plasma).

It is oxidized into 25-hydroxyD3 by 25-hydroxylase catalyzed by 25-hydroxylase in the liver, at this time, although it has anti-rickets activity, but the effect is not strong, and then it is transported to the kidney, and under the catalysis of 1-hydroxylase, it is further oxidized to 1,25-(OH)2D3 with strong anti-rickets activity, and finally transported to relevant target organs through the blood circulation to exert its physiological role.

Vitamin D is mainly found in marine fish, animal liver, egg yolks and lean meats. In addition, foods like skim milk, cod liver oil, cheese, nuts and seafood, and vitamin D fortifications. It is also rich in vitamin D.

Plant foods contain almost no vitamin D, which is mainly found in animal foods. Vitamin D is slightly different from other nutrients, in addition to food, it can also be produced by its own synthesis, but this requires more sun exposure and more ultraviolet exposure.

Get regular sun exposure to ensure adequate UV exposure to prevent vitamin D deficiency. Get regular sun exposure to ensure adequate UV exposure to prevent vitamin D deficiency.

Fruits and vegetables are all-you-can-eat

1. Carrots.

The carotene in carrots can be converted into vitamin A in the body, as long as it is under the action of oxidase, which is found in our human liver.

2. Corn. Corn is a well-known anti-aging food that is rich in carotene, of which yellow corn is relatively high. Carotene is absorbed by the body and converted into vitamin A, which has been proven to have anti-aging effects, moisturizing and restoring moisture to the skin to resist skin aging caused by dry skin.

3. Sweet potatoes. Eating more sweet potatoes is also quite good for rosy skin. In particular, red-skinned and yellow-hearted sweet potatoes are rich in carotene, which are absorbed by the human body and converted into vitamin A, which has the effect of moisturizing the skin. In addition, sweet potatoes also have the ability to remove lung and stomach heat in the body, quench thirst, and reconcile body fluids to replenish and neutralize blood, so as to restore a healthy and ruddy complexion.

4. Pork liver. Pork liver is rich in vitamin A, and it is often eaten that pork liver has a very good beauty effect on the skin. At the same time, pork liver is also rich in iron, phosphorus and other indispensable raw materials for hematopoiesis, which can play an effective role together with vitamin A, so that you can restore a healthy and ruddy complexion.

5. Tomatoes.

Tomatoes have the effect of clearing heat and quenching thirst, nourishing shade and cooling blood, and also have a good nourishing effect on the skin. Tomatoes are rich in carotene, which can be converted into vitamin A in the body. It can help smooth skin wrinkles and restore delicate and smooth, therefore, people who are dry and wrinkled can eat more tomatoes to restore the radiance and beauty of the skin.

6. Cod liver. Cod liver is small and fishy, and when buying fish, this part is cleaned out, and few people cook cod liver directly. However, in coastal areas, it is easy to catch large fish, and there is a phenomenon of eating large fish liver. Cod liver is rich in vitamin A, and long-term consumption can cause vitamin A poisoning.

If you are deficient in vitamin A, you can supplement it by eating cod liver oil.

7. Egg yolk. The vitamin A content in egg yolk is very high, and eating more eggs helps to nourish yin and blood, moisturize yin and dryness; Eggs are also rich in vitamins, minerals and proteins, which can restore a healthy complexion through the harmony of internal qi and blood and the repair of human skin.

8. Milk. Milk, like eggs, is also an important nutrient for humans**, especially calcium. Milk is rich in vitamin A, which can moisturize the skin, and drinking more milk can help to improve the dry and dull condition, making the skin fair and shiny.