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
