Vitamin A or Retinol

Foods rich in Vitamin A:

• Fish, shellfish and derivatives: Cod liver oil (20000 µg), Eel (1000 µg), Caviar (560 µg), Fish liver (210 µg), Clam and cockle (90 µg), Tuna (25 µg),
• Meat and meat products: Meat liver (10250-20010 µg), Paté (4200 µg) Sobrasada (363 µg)
• Egg: chicken egg (200-283 µg), egg yolk (570 µg), duck (24 µg), chicken thigh with skin (39µg)
• Butter: 792 µg
• Cheese: The more fatty it is, the more vitamin A it has. Cured goat (437 µg), Camembert (330 µg), Fresco type burgos (194 µg), Petit suise (28 µg)
• Milk: whole (42 µg), skimmed (0 µg).
• Vegetables: Raw carrot (1346 µg), Boiled spinach (771 µg), Pumpkin (707 g), Pepper (208 µg).
• Fruit: Dried apricot (783 µg), Melon (771 µg).

(Values over 100gr of food)

How his deficit manifests itself:

In the blood test: low vitamin A.
On a physical level: Vision deficit. Others

Other considerations:

It plays an important role in vision by preventing night blindness, keeps the skin and mucous membranes healthy, and promotes proper bone growth, reproduction and the immune system. Powerful anticarcinogenic antioxidant.
Children up to the age of 6 and pregnant or lactating women have increased Vitamin A requirements.
Xerophthalmia is the leading cause of blindness in children due to vitamin A deficiency and is widespread throughout the world.
Gastric bypass patients should take their multivitamin daily, because fat malabsorption prevents the absorption of certain vitamins (especially liposoluble ones).
People who habitually suffer from bronchitis, flu, as well as those who have ocular or skin alterations (dry, acne), should include vitamin A daily in their diet.
It can be easily destroyed with light, heat or iron or copper based cooking utensils.