10 foods rich in vitamin A to stock up on antioxidants

To be in good health all year round, favor foods rich in vitamins, particularly vitamin A. Here are 10 foods to integrate this essential vitamin into your diet.

The first vitamin truly identified in 1913, hence the letter A, vitamin A is an essential nutrient for the proper functioning of the human body. This vitamin is on all fronts. It helps maintain the health of the skin and mucous membranes, strengthens the immune system by promoting the production of white blood cells, and supports the growth and development of cells. It is found in the form of retinol in foods of animal origin and provitamin A, or beta-carotene, in plants.

The different forms of vitamin A

Retinol, also known as vitamin A1, is mainly found in animal foods, such as liver, eggs and dairy products. Beta-carotene is a precursor of vitamin A, which the body can convert into retinol as needed. Beta-carotene is primarily found in various plant foods, including carrots, sweet potatoes, spinach, squash, and fruits such as mangoes and apricots. The bright orange or red color of these foods is due to the presence of beta-carotene. These two forms, retinol and beta-carotene, are assimilated by the body and converted into active retinol, which is then transported through the bloodstream to the tissues where it is needed.

Vitamin A in food

It is very important to consume a variety of foods rich in vitamin A to meet daily nutritional requirements, 650 mcg per day for women.
If you are deficient in vitamin A, there are unmistakable signs: vision problems, dry skin and recurrent infections. To compensate for this lack, carotenes from fruits and vegetables are an excellent option for vegetarians and vegans, while retinol from animal sources is an important source for those who consume animal products. For a balanced diet, it goes without saying that you must consume both.

Organ meats are rich in vitamin A

Organ meats are among the foods richest in retinol. Particularly poultry liver, also rich in iron and copper, with 18,700 µg/100 g.

Discover our recipe for Chicken Liver Toasts

Red pepper is rich in vitamin A

Red pepper is a great choice when looking to increase your intake of antioxidants, especially beta-carotene. Cooked, it contains approximately 1520 µg of beta-carotene per 100 g.

Discover our recipe for Harissa pepper and chickpea dip

Pumpkin is rich in vitamin A

Pumpkin is an excellent choice of vegetable for the winter season. In addition to being delicious, it is also very rich in beta-carotene, with around 6,940 mcg per 100 g.

Discover our recipe for Pasta with pumpkin, sage and hazelnut sauce

Raw butter is rich in vitamin A

Although raw butter is not the richest food in vitamin A, it is one of the sources most consumed by the French. Salted or unsalted butter contains around 800 μg of vitamin A per 100 g.

Discover our recipe for Brioche perdu caramel with salted butter

Kale is rich in vitamin A

Kale is packed with vitamins and minerals. With 9,990 µg of beta-carotene per 100 g, it is an excellent source of vitamin A.

Discover our recipe for Kale and Lemon Risotto

Sweet potato is rich in vitamin A

Known for its sweet flesh and bright orange color, the sweet potato is the food richest in beta-carotene, a precursor of vitamin A, when cooked, with around 10,500 µg per 100 g.

Discover our recipe for sweet potatoes with spices and chickpea pop

Cheese is rich in vitamin A

Milk and by extension cheese contain significant amounts of retinol. Dry goat cheese (478 µg/100 g), parmesan (345 µg/100 g), or gruyere (325 µg/100 g) are particularly rich in it.

Discover our recipe for Brioche with gruyere and cumin

Carrot is rich in vitamin A

With approximately 8710 µg of beta-carotene per 100 g, carrots, in addition to being rich in antioxidants, are an excellent source of this provitamin A.

Discover our recipe for carrot tatin with rocamadour