5 foods rich in retinol: eat them and stay younger

Since childhood, we have been told that you can get a lot of vitamin A by eating carrots, pumpkins and other brightly colored vegetables and fruits. This is partly true: carotenoids, derived from vitamin A, are responsible for their orange color. However, it must be understood that beta-carotene and other carotenoids must undergo a transformation process before being transformed into vitamin A – and therefore retinol.

Most of the retinol is found in these products. Some of them can and should be consumed every day, while others should be consumed 1-2 times a week.

Beef liver is famous for its record content of vitamin A. One hundred grams of this product contains just over 8,000 micrograms of retinol. That’s almost three times the upper daily intake for an adult, so you shouldn’t eat beef liver more than once a week.

Fish oil contains the most vitamin A. In second place is cod liver, followed by other fish products, including caviar and fish fillets of different varieties.

Read also: A reservoir of collagen and retinol: which fruit is the healthiest to eat in the fall?

The higher the fat percentage in cheese, the more retinol it contains. So, the most useful in terms of vitamin A consumption will be hard and semi-hard cheeses: Parmesan, Swiss and Russian.

I would like to highlight this category separately from cheese in order to include all the “milk” variety in the list: especially for those who are not afraid of lactose. Here you should be guided by the following rule: the higher the percentage of fat in a product, the more vitamin A it contains.

Of course, you can’t eat a lot of pure butter or cream – it’s at least too high in calories. But it is better to choose thicker sour cream and avoid fat-free cottage cheese.

The emphasis should be on the yolks, they contain vitamin A. Consumption of one boiled egg will cover a quarter of the average daily requirement for retinol.

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