Foods with Vitamin A

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Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references


Food

Vitamin A equivalents [µg / 100g]

Raw chicken liver 36600
Oil, cod liver 18000
Liver, bovine 16500
Liver, pig 16500
Liver, sheep 15000
Liver, equine 11000
Apricots, dehydrated 1410
Eel, river 1200
Carrots, raw 1148
Apricots, dried 1090
Dandelion or dandelion 992
Eel, from the sea 980
Parsley 943
Marinated eel 940
Butter 930
Chillies, spicy 824
Rughetta or arugula 742
Basil 658
Eggs, chicken, yolk 640
Ripe tomatoes 610
Tomatoes, San Marzano 610
Yellow pumpkin 599
Green radicchio 542
Mango 533
Tomatoes, pureed 530
Spinach, frozen 500
Mixed frozen vegetables 500
Spinach, raw 485
Taleggio 482
Tuscan Caciotta 453
Tuna, fresh 450
Mascarpone 430
Peppers, red and yellow 424
Cheese 420
Fontina 420
Tomatoes, canned peeled 400
gruyere 400
Agretti, raw 392
Provolone Cheese 390
Roman caciotta, made with sheep 380
Pecorino 380
Parmesan 373
Dairy 370
Apricots, fresh 360
Eggs, duck, whole 360
Scamorza 352
Kidney, bovine 345
Emmenthal 343
Cream or milk cream 335
Grit 332
Eggs, goose, whole 330


DAILY NEED FOR VITAMIN A OR RETINOL

Category Age Weight Vit.A (RE)
(years) (1) (kg) (2) (mg) (13)
infants 0,5 1 7 10 350
Kids 1 3 9 16 400
4 6 16 22 400
7 10 23 33 500
Our boys 11 14 35 53 600
15 17 55 66 700
18 29 65 700
30 59 65 700
60+ 65 700
Our girls 11 14 35 51 600
15 17 52 55 600
18 29 56 600
30 49 56 600
50+ 56 600
Expectant 700 (14)
Nutrients 950

RETINOL VITAMIN: SINU-LARN DATA SOURCE

1 The upper limits of the age range are intended up to the completion of the next birthday (for example "1 - 3 years" means from 1 year just completed until the completion of the 4th year). The last age group of the woman is "50 and more" because with the menopause the needs of two important nutrients change: calcium and iron. In humans, the last age group is "60 and over".






2 In infants, children and adolescents, the weight ranges are the reference values ​​taken from table 1 of the "Energy" chapter: the lower limit of the interval corresponds to the weight of females in the lowest age group, while the upper limit corresponds to the weight of males in the older age group. In adults, the mean desirable weight of males and females in your country's population was reported (see chapter "Energy").


13 Vitamin A is expressed in mg of retinol equivalent (RE = 1 mg of retinol = 6 mg of beta-carotene = 12 mg of other active carotenoids)

Mineral and vitamin content of foods "


Vitamin "


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