The human body functions normally only with sufficient intake of vitamins. They play the main role in the processes of exchange and other functions of organs. One of the most important is vitamin A. It strengthens the immune system, participates in the renewal of skin cells and in the synthesis of proteins. With its deficiency, vision may deteriorate, dry skin may appear, there may be a decrease in immunity and weakness. Therefore, it is so important that a person receives sufficient amounts of vitamin A.
contains it, everyone needs to know.
Vitamin A Benefits
It is needed for proper bone development, helps maintain visual acuity. He is especially responsible for the ability of the eye to distinguish objects at dusk. Vitamin A is involved in the metabolism and redox processes in the body. It can increase the level of beneficial cholesterol, helps in tissue regeneration and is a powerful antioxidant. Therefore, vitamin A is often used in cosmetics. What it contains is known to everyone who cares about their health and beauty.
This is one of the few vitamins that can accumulate in the liver and be consumed as needed. But still, most people lack it. This is due to the characteristics of the absorption of vitamin A, because it is fat-soluble. Therefore, pharmaceutical preparations with it are made in capsules.
Only in this way is it fully absorbed. You should also eat fats with foods that have vitamin A.
What is this substance in the most easily digestible form?
It is found in products of both plant and animal origin. In vegetables and fruits, it is in the form of beta-carotene. This substance is deposited in the liver and, if necessary, is converted to vitamin A. What does it contain in the form of beta-carotene?
1. Most of it in carrots, pumpkins, apricots, sea buckthorn and other yellow or orange products. Moreover, the more intense the color, the more beta-carotene is contained. Since it is a fat-soluble vitamin, it is absorbed well only with fats. For example, carrots should be eaten with sour cream, and pumpkin - with vegetable oil.
2. Of vegetables and fruits of a different color, there is a lot of vitamin A in soy, legumes, especially in peas and green beans.
3. A lot of it in the greens: parsley, spinach, celery and cabbage. Good to eat and medicinal herbs. Beta-carotene is found in mint, nettle, alfalfa, plantain, horsetail and burdock root.
Vitamin A is found in greater quantities in animal products. There it is in the form of retinol.
1. The champion in its quantity is
fish oil. From it, this vitamin is absorbed immediately.
2. A lot of it is also in the liver - chicken and beef.
3. Retinol is found in some types of fish: cod, herring and horse mackerel.
4. It is very useful to eat dairy products, as they also have vitamin A. What is it the most? In sour cream, cream, feta cheese, butter and yogurt.
How much vitamin A should I eat?
It is especially important for young children, as well as for pregnant and lactating women. With its deficiency, growth inhibition, dry skin, brittle hair and a decrease in immunity can be observed. An average person needs about 1000 micrograms of vitamin A per day. But an excess of it can also lead to problems: dyspepsia, brittle bones, headaches and weakness. Therefore, you need to know how much vitamin A is in foods. The table of nutrients in food will help you with this.