Du leidest an Vitamin A-Mangel? Hier sind 20 Lebensmittel die helfen können!

Vitamin A ist ein fettlösliches Vitamin, das eine wesentliche Rolle bei der Erhaltung von Sehkraft, Körperwachstum, Immunfunktion und reproduktive Gesundheit spielt. Erste eine ausreichende Menge an Vitamin A sollten die Symptome des Mangels wie Haarausfall, Hautprobleme, trockene Augen, Nachtblindheit und erhöhte Anfälligkeit für Infektionen verhindern. Bestenfalls sollte dies durch eine ausgewogene Ernährung kommen.

Der Vitamin A-Mangel ist eine der Hauptursachen für Blindheit in Entwicklungsländern. Im Gegensatz dazu bekommen die meisten Menschen in den entwickelten Ländern genug Vitamin A durch die vielseitige Ernährung. Jedoch sollte man das Thema nicht zu leichtnehmen, da bereits auch geringe Mangelerscheinungen eine negative Auswirkung auf unseren Körper haben.

Die empfohlene Nahrungsergänzung (RDA) ist 900 mcg für Männer, 700 mcg für Frauen und 300-600 mcg für Kinder und Jugendliche. Die RDA bietet genug Vitamin A für die überwiegende Mehrheit der Menschen. Einfach ausgedrückt wird ein einziger Tageswert (DV) von 900 mcg als Referenz auf Nährwertschriften in den USA und Kanada verwendet.

Bezugnehmend auf diesen Messwert beschäftigt sich dieser Artikel mit 20 Lebensmittel, die reich an Vitamin A sind, plus zusätzliche 20 Früchte und Gemüse reich an Provitamin A sind.

 

20 Lebensmittel hoch in Vitamin A

Vitamin A1, auch bekannt als Retinol, findet sich nur in tierischen Lebensmitteln wie fettigem Fisch, Leber, Käse und Butter.

Rinderleber – 713% DV pro Portion
1 Scheibe: 6.421 mcg (713% DV)
100 Gramm: 9.442 mcg (1.049% DV)

Lammleber – 236% DV pro Portion
1 Unze (29,6 ml): 2,122 mcg (236% DV)
100 Gramm: 7,491 mcg (832% DV)

Leberwurst – 166% DV pro Portion
1 Scheibe: 1.495 mcg (166% DV)
100 Gramm: 8,384 mcg (923% DV)

Lebertranöl – 150% DV pro Portion
1 Teelöffel: 1.350 mcg (150% DV)
100 Gramm: 30.000 mcg (3,333% DV)

King Mackerel – 43% DV pro Portion
Ein halbes Filet: 388 mcg (43% DV)
100 Gramm: 252 mcg (28% DV)

Lachs – 25% DV pro Portion
Ein halbes Filet: 229 mcg (25% DV)
100 Gramm: 149 mcg (17% DV)

Bluefin Thunfisch – 24% DV pro Portion
1 Unze (29,6 ml): 214 mcg (24% DV)
100 Gramm: 757 mcg (84% DV)

Gänseleberpastete – 14% DV pro Portion
1 Esslöffel: 130 mcg (14% DV)
100 Gramm: 1,001 mcg (111% DV)

Ziegenkäse – 13% DV pro Portion
1 Scheibe: 115 mcg (13% DV)
100 Gramm: 407 mcg (45% DV)

Butter – 11% DV pro Portion
1 Esslöffel: 97 mcg (11% DV)
100 Gramm: 684 mcg (76% DV)

Limburger Käse – 11% DV pro Portion
1 Scheibe: 96 mcg (11% DV)
100 Gramm: 340 mcg (38% DV)

Cheddar – 10% DV pro Portion
1 Scheibe: 92 mcg (10% DV)
100 Gramm: 330 mcg (37% DV)

Camembert – 10% DV pro Portion
1 Keil: 92 mcg (10% DV)
100 Gramm: 241 mcg (27% DV)

Roquefort Käse – 9% DV pro Portion
1 Unze (29,6 ml): 83 mcg (9% DV)
100 Gramm: 294 mcg (33% DV)

Hartgekochtes Ei – 8% DV pro Portion
1 großes Ei: 74 mcg (8% DV)
100 Gramm: 149 mcg (17% DV)

Forelle – 8% DV pro Portion
1 Filet: 71 mcg (8% DV)
100 Gramm: 100 mcg (11% DV)

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Blauschimmelkäse – 6% DV pro Portion
1 Unze (29,6 ml): 56 mcg (6% DV)
100 Gramm: 198 mcg (22% DV)

Frischkäse – 5% DV pro Portion
1 Esslöffel: 45 mcg (5% DV)
100 Gramm: 308 mcg (34% DV)

Kaviar – 5% DV pro Portion
1 Esslöffel: 43 mcg (5% DV)
100 Gramm: 271 mcg (30% DV)

Feta Käse – 4% DV pro Portion
1 Unze (29,6 ml): 35 mcg (4% DV)
100 Gramm: 125 mcg (14% DV)

 

10 Gemüse die reich an Provitamin A sind

Doch tierische Lebensmittel sind nicht die einzigen Quellen um Vitamin A zu beziehen. Der Körper kann Vitamin A aus Carotinoiden in Pflanzen produzieren. Diese Carotinoide umfassen Beta-Carotin und Alpha-Carotin, die zusammen als Provitamin A bekannt sind. Allerdings tragen etwa 45% der Menschen eine genetische Mutation in sich, die ihre Fähigkeit, Provitamin A in Vitamin A umzuwandeln, deutlich reduziert.

Abhängig von der Genetik, könnte das folgende Gemüse erheblich weniger Vitamin A als angegeben erhalten.

Süßkartoffel (gekocht) – 204% DV pro Portion
1 Tasse: 1.836 mcg (204% DV)
100 Gramm: 1,043 mcg (116% DV)

Winter Squash (gekocht) – 127% DV pro Portion
1 Tasse: 1.144 mcg (127% DV)
100 Gramm: 558 mcg (62% DV)

Kale (gekocht) – 98% DV pro Portion
1 Tasse: 885 mcg (98% DV)
100 Gramm: 681 mcg (76% DV)

Collards (gekocht) – 80% DV pro Portion
1 Tasse: 722 mcg (80% DV)
100 Gramm: 380 mcg (42% DV)

Grüne Rüben (gekocht) – 61% DV pro Portion
1 Tasse: 549 mcg (61% DV)
100 Gramm: 381 mcg (42% DV)

Karotten (gekocht) – 44% DV pro Portion
1 mittlere Karotte: 392 mcg (44% DV)
100 Gramm: 852 mcg (95% DV)

frische-karotten
Süßer roter Pfeffer (roh) – 29% DV pro Portion
1 großer Pfeffer: 257 mcg (29% DV)
100 Gramm: 157 mcg (17% DV)

Schweizer Mangold (roh) – 16% DV pro Portion
1 Blatt: 147 mcg (16% DV)
100 Gramm: 306 mcg (34% DV)

Spinat (roh) – 16% DV pro Portion
1 Tasse: 141 mcg (16% DV)
100 Gramm: 469 mcg (52% DV)

Romaine Salat (roh) – 14% DV pro Portion
1 großes Blatt: 122 mcg (14% DV)
100 Gramm: 436 mcg (48% DV)

10 Provitamin A reiche Früchte

Provitamin A ist in der Regel häufiger in Gemüse als Früchte. Aber einige Arten von Früchten bieten dennoch hohe Mengen an Provitamin A.

Mango – 20% DV pro Portion
1 mittlere Mango: 181 mcg (20% DV)
100 Gramm: 54 mcg (6% DV)

Cantaloupe – 19% DV pro Portion
1 großer Keil: 172 mcg (19% DV)
100 Gramm: 169 mcg (19% DV)

Rosa oder Rot Grapefruit – 16% DV pro Portion
1 mittlere Grapefruit: 143 mcg (16% DV)
100 Gramm: 58 mcg (6% DV)

Wassermelone – 9% DV pro Portion
1 Keil: 80 mcg (9% DV)
100 Gramm: 28 mcg (3% DV)

Papaya – 8% DV pro Portion
1 kleine Papaya: 74 mcg (8% DV)
100 g: 47 mcg (5% DV)

Aprikose – 4% DV pro Portion
1 mittlere Aprikose: 34 mcg (4% DV)
100 Gramm: 96 mcg (11% DV)

KONICA MINOLTA DIGITAL CAMERA
Tangerine – 3% DV pro Portion
1 mittlere Mandarine: 30 mcg (3% DV)
100 Gramm: 34 mcg (4% DV)

Nektarine – 3% DV pro Portion
1 mittlere Nektarine: 24 mcg (3% DV)
100 Gramm: 17 mcg (2% DV)

Guave – 2% DV pro Portion
1 Medium Guave: 17 mcg (2% DV)
100 Gramm: 31 mcg (3% DV)

Passionsfrucht – 1% DV pro Portion
1 mittelfrucht: 12 mcg (1% DV)
100 Gramm: 64 mcg (7% DV)

Welche Voraussetzungen gibt es für die Aufnahme von Vitamin A?

Sie können ganz einfach Ihren Bedarf für Vitamin A durch regelmäßiges verzehren einiger der in diesem Artikel aufgeführten Lebensmittel. Viele Lebensmittel enthalten auch Vitamin A, einschließlich Getreide, Margarine und Milchprodukte. Da Vitamin A fettlöslich ist, wird es effizienter in den Blutkreislauf aufgenommen, wenn es mit Fett gegessen wird. Die meisten tierischen Lebensmittel, die reich an Vitamin A sind haben meist auch einen hohen Fettgehalt. Jedoch gilt Gleiches nicht für die meisten pflanzlichen Quellen von Provitamin A. Sie können Ihre Aufnahme von Provitamin A aus pflanzlichen Quellen verbessern, indem Sie einen Schuss Öl zu Ihrem Salat hinzufügen. Allerdings haben, wie oben erwähnt, einige Leute eine genetische Mutation, die die Umwandlung von Provitamin A in Vitamin A viel weniger effizient macht. Aus diesem Grund sollten Veganer Ergänzungen nehmen oder sicherstellen, viel von den oben aufgeführten Früchten und Gemüse zu essen. Glücklicherweise sind Lebensmittel die reichhaltig an Vitamin A sind in der Regel leicht zu bekommen und die meisten sind eine hervorragende Ergänzung zu einer gesunden Ernährung.

 

 

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