5 replies to this topic

[Rin Tohsaka]

Hello all, I would like to know how to get vitamin A into my body, but strictly without any additional soy, calcium or magnesium. Preferably not a multivitamin. You can recommend a food source too.

[blood]

Brightly coloured vegies are a good source of carotenes (betacarotene, also alphacarotene, lycopene, lutein, etc) which are essential for health.

E.g., carrots, sweet potato, bok choy, tomatoes, tomato/ pasta sauce, etc.

Some but not all carotenes can be converted to vitamin A in your body.

Cook vegetables, or eat them with oil (salad dressing) to ensure that you absorb the carotenes.

 

If you are talking about pre-formed vitamin A, then maybe try cod liver oil, liver, etc.

[Luminosity]

I basically agree with a lot of stuff blood said about eating colorful veggies.  You can either eat healthy fat, healthy oil or foods containing them with the veggies to absorb the vitamin A.  Eat at least some of the veggies cooked as it probably helps break down the cell walls.  Pureed yams are a good one.  I have a recipe, link below.  

 

Also, egg yolks or whole eggs are a good source.  I'd get free range or organic hormone free ones.  Whole Foods store brand eggs are good.  I think salmon has vitamin A?  Can someone confirm that?  Does raw milk organic pasture fed dairy have vitamin A?  Does anyone know?  Not easy to find.  Animal sources of Vitamin A are probably good to add, if you eat animal food and can get them.  

 

http://www.longecity...or-pureed-yams/

 

If you eat canned foods, that canned pumpkin that people make pumpkin pie from is something you can bake with.  You could make pumpkin spice bars, if you bake.  You could see if you like it and can incorporate it into your meals somehow.   

 

  

Edited by Luminosity, 09 April 2014 - 06:27 AM.

[GoingPrimal]

Eat a nice liver pate, or plain liver. Very high natural source of Vitamin A (not beta-carotene). Also, egg yolks, cod liver oil, grass fed dairy.

[Darryl]

A (Retinol + pro-vitamin A carotenoids) IU/100 g

 

Grape leaves, raw 27521

Sweet potato, baked in skin 19218

Carrots, boiled 17033

Carrots, raw 16706

Sweet potato, boiled, without skin 15740

Kale, raw 15376

Sweet potato, raw, unprepared 14187

Carrots, baby, raw 13790

Kale, boiled 13621

Mustard greens, raw 10500

Spinach, boiled 10481

Spinach, raw 9377

Lettuce, cos or romaine, raw 8710

Parsley, raw 8424

Collards, boiled 8114

[protoject]

Eat a nice liver pate, or plain liver. Very high natural source of Vitamin A (not beta-carotene). Also, egg yolks, cod liver oil, grass fed dairy.

 

Agreed. Be careful though, too much vitamin a can cause toxicity. It might not be wise to eat a whole liver every day. I did this at one point and I got toxicity symptoms. It's easy to avoid though, just make sure not to overdo it.... or take heed, for example, to Whfood.com's "liver" item on their nutrient profile, it will tell you how much daily % of vitamin a a liver provides.