Foods rich in Vitamin A provienen de fuentes animales, as well as vegetable sources. This vitamin is vital importancia para contribuir a la formación y al mantenimiento de los dientes, los tejidos blandos y óseos, las membranas mucosas y una piel sana. That is why it is vital mantener un consumo habitual de estos alimentos.
In case you don't know where you can get them, You can't miss the next article, en el que se explicarán las main sources of foods rich in vitamin A.
Animal sources of vitamin A:
Within the animal fonts, This vitamin will always be associated with fats of animal origin. Some of the foods of animal origin in which we can find this vitamin, are the following:
- meats, whether they are chicken, pork or beef.
- Fortified milk, either skimmed or whole.
- Cheese
- Milk cream
- Yogurt
- Beef or chicken liver
- Kidney
- Cod
- Cod liver oil
- Hypoglossal oil
- Cooked tuna
- Any other fortified food of animal origin
Plant sources of vitamin A:
At the plant level, the source of vitamin A se encuentra principalmente en shape of beta-carotenes. This vitamin can be obtained in large quantities in fruits that are colored. orange and yellow. It can also be found in fruits of other colors., but its greatest concentration It is usually in these foods.
On the other hand, other important sources beta-carotenes son broccoli, spinach and most green leaves. You must know that, the more intense the color of the fruit or vegetable, mayor será su contenido de esta sustancia y, por ende, of precursores de la vitamina A.
This implies that, so that the content of vitamin A be higher, the fruit or vegetable must be fresco. If it is too opaque or damaged, your nutrient concentration may be affected.
However, so that its absorption or assimilation by the body is more effective, it is recommended that These plant-based foods are consumed along with a source of fat. Thus, it is recommended that a little olive oil or sunflower oil be added to the salad.
Regarding this type of sources of the Vitamin A, It is important to note that foods of plant origin do not contain preformed vitamin A., but carotenoids that the body can convert into vitamin A. Also, vitamin A is a water soluble vitamin, so the presence of fat favors its absorption.
Plant-based foods where you can get vitamin A:
- Watermelon
- Avena
- Legumbres, como lentejas, beans, Beans, among others
- Mandarina
- Mango
- Durazno
- Tomatoes
- Spinach
- Coles
- Carrots
- Lettuce
- Eggplant
- Broccoli
- Potato
- Pumpkin
- Albaricoques
- Cantaloupe
- Red peppers
- Fortified breakfast cereals
