How do you get enough vitamin A through your diet? 😉💭

If you want to be on the safe side and do not want to rely on the body's own conversion of plant precursors (= provitamin A forms, such as ß-carotene) into vitamin A, you should include a minimum of animal foods rich in vitamin A (retinol) in your diet, because vitamin A is only found in animal foods. Sometimes it also makes sense to temporarily cover 100% of your daily vitamin A requirement (approx. 850 micrograms/day) from animal foods in order to compensate for existing deficiencies.

Here are a few daily diet examples of how you could cover your needs exclusively with vitamin A (Ex. 1-4) and some examples of how you can do this using a mixture of animal vitamin A and plant-based provitamin A forms (Ex. 5 + 6). 😉

Note: To meet requirements, vitamin A does not necessarily have to be consumed daily, but can also take place on 1 or 2 days a week (e.g. through one serving = approx. 100 g of chicken or beef liver per week). The reason: Vitamin A is a fat-soluble vitamin that can be stored easily in the liver.

Daily example 1:

3-4 egg yolks (100 g) = approx. 480 micrograms

100g cheddar cheese = approximately 330 micrograms

Daily example 2:

20 g pasture butter = approx. 130 micrograms

100 g Camembert = approx. 500 micrograms

50 g cream = approx. 170 micrograms

Daily example 3:

5 to 6 grams of beef liver 

OR:

7 to 8 grams of chicken liver 

OR:

8-9 g veal liver 

OR:

10 g pork liver 

OR:

17 g cod/cod liver (be careful with heavy metals!)

Daily example 3:

75-85 g eel (But: be careful with heavy metals!)

Daily example 4:

100g mackerel = approx. 100 micrograms

500 ml milk (3.5%) = approx. 160 micrograms

100 ml cream = approx. 340 micrograms

2 egg yolks = approx. 240 micrograms

Daily example 5 (with provitamin A = vegetable precursor):

120 g sweet potato = 750 retinol equivalents REA (from carotenoids)

10 g pasture butter = approx. 65 micrograms

Daily example 6 (with provitamin A = vegetable precursor)

150 g spinach = 661 retinol equivalents REA (from carotenoids)

30g Camembert = 157 micrograms