2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin A is a light yellow compound with a crystalline form, also known as retinol - a name given in connection with the participation of this compound in the functions of the retina of the eye. Vitamin A is also called an "anti-infective" vitamin because of its role in supporting the activity of the immune system. Vitamin A is a very strong immunostimulant. It has earned the nickname elixir of youth due to its miraculous effect on the skin.
While retinol is found only in foods of animal origin, fruits and vegetables that contain carotenoids are also Vitamin A activity. The body has the ability to convert certain carotenoids, including beta carotene, alpha-carotene, and gamma-carotene into vitamin A. These carotenoids are called provitamin A compounds.
Functions of Vitamin A
- Support vision - The human retina contains four types of photopigments that store vitamin A compounds. One of these pigments, called rhodopsin, is found in retinal cells. Rhodopsin allows these cells to detect even small amounts of light, thus playing a key role in adapting the eye to conditions and night vision.
- Maintenance of the immune system - vitamin A. stimulates the immune system by promoting growth as well as preventing the stress-induced contraction of the thymus gland. Vitamin A also improves the function of white blood cells with anti-viral activity.
- Promoting cell growth - Vitamin A is also needed for normal cell growth and development.
Vitamin A is also important for reproductive processes in men and women and plays a role in normal bone metabolism. In addition, vitamin A (in the form of retinoic acid) is thought to play an important role in regulating genetic events.
Vitamin A Deficiency
The nutritional deficiency of Vitamin A is quite common in developing countries and is associated with a high incidence of blindness, viral infections, and infant mortality. Vitamin A deficiency mainly affects the health of the skin, hair, eyes and immune system, although loss of appetite, bone abnormalities, and growth retardation are also associated with insufficient intake of this vitamin.
Vitamin A overdose
Vitamin A may cause side effects when taken in excessive amounts. Vitamin A toxicity is due to accidental ingestion of doses above 200 mg retinol equivalents and 100 mg retinol equivalents by adults and children, respectively. Side effects associated with its toxicity are usually temporary and include loss of appetite, irritability, fatigue, weakness and vomiting.
The US National Academy of Sciences has set an upper limit for retinol intake as follows:
- Children 3 years or less, 600 micrograms per day;
- Children 4-8 years, 900 micrograms;
- Children 9-14 years, 1700 micrograms;
- Teenagers 14-18 years, 2800 micrograms;
- Adults 19 years and older, 3000 micrograms;
- Pregnant or lactating women, 18 years or younger, 2800 micrograms;
- Pregnant or lactating women, 19 years or older, 3000 micrograms.
As Vitamin A is fat-soluble, its deficiency can be caused by a diet that is extremely low in fat or by the presence of medical conditions that lead to a decrease in the ability to absorb dietary fats.
Drugs that affect the absorption, utilization or excretion of Vitamin A are: drugs that lower cholesterol, isolate bile acids, contraceptives Medroxyprogesterone, Neomycin and others.
Benefits of Vitamin A
Vitamin A may play a role in the prevention and treatment of the following diseases: acne, AIDS, alcoholism, atopic dermatitis, cataracts, cervical dysplasia, diabetes, fibrocystic breast disease, Kaposi's sarcoma, osteoarthritis, ear infection, poor vision, psoriasis, psoriasis disorders glands, ulcers, viral infections, etc.
It is necessary for healthy nails and hair, for elastic and beautiful skin. Vitamin A has antioxidant properties, namely oxidation is one of the main causes of aging. Supports the regeneration of internal tissues and protects the mucous membranes of the mouth and throat, as well as the lungs from damage caused by tobacco smoke and smog.
Sources of vitamin A
Veal liver is an excellent source of vitamin A., and milk and eggs are defined as good sources. Plant foods that contain carotenoids are also sources of vitamin A. Vitamin A can be obtained through milk, fish oil, peaches, apples, rose hips, plums, black currants, tomatoes, peppers, most citrus fruits, pumpkin.
As a dietary supplement, Vitamin A is available as retinyl-retinol palmitate. Retinoic acid is a form of vitamin A that is found in medicines to treat skin conditions.
Recommended:
Vitamin B-complex
The organic nature of all types of vitamins makes them an indispensable ingredient for a full human life. Vitamins are not produced and synthesized in the human body, which is of great importance and should focus on their supply. Vitamin B-complex contains all important vitamins from this group in an optimal amount.
From Which Foods To Get Vitamin C
Vitamin C helps the body to absorb iron, maintain healthy tissues and a strong immune system. He is a strong ally in our attempts to avoid the common cold. The recommended daily dose of vitamin C for men is 90 g, for women is 75 g and for children is 50 mg.
Vitamin C
Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu. Vitamin C , also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed.
Vitamin B1 - Thiamine
Vitamin B1 , also called thiamine, is a member of the vitamin B family and is best known for its role in preventing nutrient-deficient beriberi. Beri-beri disease literally means "weakness" and was widespread (especially in some parts of Asia) in the late 19th and early 20th centuries.
Eat Fresh Sprats For Vitamin A And Horse Mackerel For Vitamin D
Very often, when we are going to cook fish, we go to the nearest grocery store and buy frozen fish. Yes, it is much faster and more convenient! But like most frozen products / fruits, vegetables /, fish is much more useful fresh than in the frozen version.
