The human body functions normally only with sufficient intake of vitamins. They play a major role in metabolic processes and other functions of organs. Vitamin A is considered one of the most important. It strengthens the immune system, is involved in the renewal of skin cells and in the synthesis of proteins. With its lack, vision may deteriorate, dry skin may appear, there may be a decrease in immunity and weakness. Therefore, it is so important that a person gets enough vitamin A. What
contains it, everyone should know.
Benefits of Vitamin A
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 metabolism and redox processes in the body. It can increase good cholesterol levels, aids in tissue regeneration, and is a powerful antioxidant. Therefore, vitamin A is often used in cosmetics. Everyone knows what it contains.takes care of her he alth and beauty.
This is one of the few vitamins that can be stored in the liver and used as needed. But still, most people lack it. This is due to the peculiarities of the absorption of vitamin A, because it is fat-soluble. Therefore, pharmaceutical preparations with it are made in capsules.
Only in this way it is absorbed completely. You also need to eat fats in conjunction with foods that have vitamin A.
What contains this substance in the most easily digestible form?
It is found in products of both plant and animal origin. It is found in fruits and vegetables in the form of beta-carotene. This substance is deposited in the liver and converted into vitamin A as needed. Where is it found in the form of beta-carotene?
1. Most of all it is found in carrots, pumpkins, apricots, sea buckthorn and other yellow or orange foods. Moreover, the more intense the color, the more beta-carotene is contained. Since it is a fat-soluble vitamin, it is only absorbed well with fats. For example, carrots should be eaten with sour cream, and pumpkin with vegetable oil.
2. From vegetables and fruits of a different color, there is a lot of vitamin A in soybeans, legumes, especially peas and green beans.
3. There is a lot of it in greens: parsley, spinach, celery and cabbage. It is good to eat and medicinal herbs. Beta-carotene is found in mint, nettle, alfalfa, psyllium, horsetail and burdock root.
Vitamin A is found in animal products inmore. 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 contains it the most? In sour cream, cream, cheese, butter and curdled milk.
How much vitamin A should I consume?
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 mcg of vitamin A per day. But an excess amount 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.
