Components -> Vitamins -> Fat soluble vitamins
Retinol is a form of vitamin A that is found in animal products. It is an essential nutrient that plays a key role in maintaining healthy vision, skin, and immune function.
Retinol, also known as vitamin A, is essential for maintaining healthy vision, immune function, and skin health. It supports cell growth, helps regulate the immune system, and aids in the functioning of many organs, including the heart, lungs, and kidneys.
The recommended amount of vitamin A is usually expressed as retinol activity equivalents (RAE), which takes into account not only retinol but also carotenoids, which are converted in our bodies to retinol. The suggested daily amount of RAE is around 700 micrograms for adult women and 900 micrograms for adult men. For pregnant and breastfeeding women, the requirements are slightly higher.
Vitamin A plays a crucial role in maintaining healthy vision, supporting immune function, and promoting proper growth and development. They also contribute to the health of your skin and help regulate cell growth and differentiation.
Consuming high doses of retinol, particularly in supplement form, may lead to toxicity and adverse health effects. These can include liver damage, bone abnormalities, birth defects, and skin changes. It is important to consult a healthcare professional before taking retinol supplements, especially if pregnant or planning to become pregnant.
Yes, excessive intake of retinol can be harmful. It can lead to symptoms of vitamin A toxicity, such as nausea, vomiting, blurred vision, and liver damage. It's essential to consume retinol within the recommended daily allowance to avoid adverse effects.
A low intake of Vitamin A retinol activity equivalents may lead to night blindness, dry eyes, and an increased susceptibility to infections. It is important to include vitamin A-rich foods such as carrots, sweet potatoes, spinach, and other in your diet to ensure adequate intake.
There is no retinol in plant-based products; however, vegans can get their vitamin A intake from plant-based sources that contain carotenes, especially beta-carotene, which the body can convert into retinol. Foods high in beta-carotene include carrots, sweet potatoes, spinach, and kale. It's important for vegans to include these foods in their diet to ensure they are meeting their vitamin A needs.
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin A (Retinol)
25,907.10ug per 100 grams
Liver, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin A (Retinol)
25,727.06ug per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Vitamin A (Retinol)
24,992.03ug per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
21,140.00ug per 100 grams
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
20,070.00ug per 100 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
19,602.45ug per 100 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
19,602.45ug per 100 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
18,134.97ug per 100 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
15,200.00ug per 100 grams
Duck, domesticated, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
11,984.00ug per 100 grams
Veal, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
11,705.00ug per 100 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
9,700.00ug per 100 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
9,428.00ug per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
7,777.00ug per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
7,728.00ug per 100 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
7,491.00ug per 100 grams
Lamb, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
7,391.00ug per 100 grams
Pork, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
5,405.00ug per 100 grams
Liver sausage, liver pate, light, average
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
4,561.70ug per 100 grams
Chicken, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
4,293.00ug per 100 grams
Chicken, liver, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
3,978.00ug per 100 grams
Eel
Type: Food
Fish dishes -> Fish
Vitamin A (Retinol)
2,500.00ug per 100 grams
Lamprey, smoked
Type: Food
Fish dishes -> Fish products
Vitamin A (Retinol)
2,500.00ug per 100 grams
Liver sausage, liver pate, average
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
2,436.67ug per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin A (Retinol)
1,849.72ug per 100 grams
Egg powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin A (Retinol)
1,048.22ug per 100 grams
Egg yolk, fried, without fat and salt
Type: Dish
Egg dishes -> Egg
Vitamin A (Retinol)
965.97ug per 100 grams
Egg yolk, fried
Type: Dish
Egg dishes -> Egg
Vitamin A (Retinol)
913.22ug per 100 grams
Margarine 80%, cooking margarine, average
Type: Food
Fat and fat products -> Cooking and industrial fat
Vitamin A (Retinol)
900.00ug per 100 grams
Egg yolk, 34% of egg mass
Type: Food
Egg dishes -> Egg
Vitamin A (Retinol)
869.37ug per 100 grams
Butter oil 100%, milkfat
Type: Food
Fat and fat products -> Butter, milk fat
Vitamin A (Retinol)
815.12ug per 100 grams
Margarine 60%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread >= 55%
Vitamin A (Retinol)
799.98ug per 100 grams
Margarine 40%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread < 55%
Vitamin A (Retinol)
797.50ug per 100 grams
Butter
Type: Food
Fat and fat products -> Butter, milk fat
Vitamin A (Retinol)
668.40ug per 100 grams
Butter, unsalted
Type: Food
Fat and fat products -> Butter, milk fat
Vitamin A (Retinol)
668.40ug per 100 grams
Butter, high-sodium
Type: Food
Fat and fat products -> Butter, milk fat
Vitamin A (Retinol)
668.40ug per 100 grams
Butter, low-sodium
Type: Food
Fat and fat products -> Butter, milk fat
Vitamin A (Retinol)
668.40ug per 100 grams
Butter lactose-free
Type: Food
Fat and fat products -> Butter, milk fat
Vitamin A (Retinol)
668.40ug per 100 grams
Butter lactose-free, low sodium
Type: Food
Fat and fat products -> Butter, milk fat
Vitamin A (Retinol)
668.40ug per 100 grams
Beef, kidneys, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin A (Retinol)
419.00ug per 100 grams
Cheese, goat cheese, 30% fat
Type: Food
Milk dishes -> Cheese, unripened, fresh cheese
Vitamin A (Retinol)
401.00ug per 100 grams
Cheese, goat cheese, 30% fat, fried
Type: Dish
Milk dishes -> Cheese, unripened, fresh cheese
Vitamin A (Retinol)
398.07ug per 100 grams
Croissant, home-made
Type: Dish
Cereals and cereal products -> Savoury bakery
Vitamin A (Retinol)
365.66ug per 100 grams
Sour cream, 40% fat
Type: Food
Milk dishes -> Fermented milk products, other
Vitamin A (Retinol)
354.31ug per 100 grams
Cheese, white mould cheese, 40% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Vitamin A (Retinol)
350.00ug per 100 grams
Cooking fat, average
Type: Dish
Fat and fat products -> Cooking and industrial fat
Vitamin A (Retinol)
339.41ug per 100 grams
Egg, organic, fried
Type: Dish
Egg dishes -> Egg
Vitamin A (Retinol)
325.47ug per 100 grams
Whipping cream, 38% fat, low-lactose, ultra-heat-treated
Type: Food
Milk dishes -> Cream
Vitamin A (Retinol)
320.65ug per 100 grams
Whipping cream, 38% fat
Type: Food
Milk dishes -> Cream
Vitamin A (Retinol)
318.70ug per 100 grams
Cream cheese, mascarpone, 38% fat
Type: Food
Milk dishes -> Cheese, unripened, fresh cheese
Vitamin A (Retinol)
318.50ug per 100 grams
What you eat matters.