Vitamin A foods
When planning your daily diet, it is important to include foods that contain all the vitamins and minerals you need. People who consume low-fat, plant-based foods are at high risk of vitamin A deficiency. It is found in animal products. The component is responsible for the absorption of other vitamins, increasing the body's defenses, restoring damage to the epidermis.
Vitamin A benefits
Vitamin, the second name of which is retinol, refers to fat-soluble compounds. It takes part in oxidative and reduction reactions, is necessary for the formation of new dental and bone, adipose tissue, slows down the processes of natural aging. The component is required for the normal functioning of the immune system, helps in the fight against infectious diseases.
Vitamin A is required for the regeneration of the skin and mucous membranes. It promotes rapid healing of cracks, wounds, removal and reduce irritation and inflammation. In cosmetology, a synthetic analogue of retinol is actively used. The remedy is effective for sunburns, cuts. It activates the production of collagen, improves the density of new tissues.
The component is required for the normal development of embryos, obtaining adequate nutrition for the fetus and reducing the risk of complications during gestation. It prevents diseases of the heart system, arteries, increases the level of "good" cholesterol.
Vitamin activates the barrier functions of the mucous membranes, increases the activity of leukocytes. It helps prevent colds, flu, and respiratory diseases. The component is required for photoreception, the normal functioning of the visual analyzer, takes part in the production of retinal visual pigment and the perception of light fluxes by the eyes.
Vitamin A reduces the production of thyroid hormones, lung function, takes part in the synthesis of steroid hormones, spermatogenesis. In combination with b-carotene, the component has a strong antioxidant effect and is used to prevent the appearance of cancerous tumors and relapse. Components protect cell membranes brain from the negative effects of free radicals. The substance activates the functioning of the gonads, there is an active formation of sperm and eggs.
The daily requirement for this vitamin is approximately 3300 IU. If a therapeutic effect is necessary or in the process of carrying a child, the rate is increased to 10,000 IU. You can get this vitamin from animal products with orange-red pigments. With a chronic lack of this vitamin in the diet, the body's immune forces decrease, the skin and hair become dry.
What foods contain vitamin A
Vitamin has the ability to accumulate in the body, so its reserves can support normal metabolic processes in those periods when there is no intake from food. Only 30% of beta-carotene is absorbed from plant foods, half of which is converted in the small intestine to vitamin A. From animal products, the component is absorbed twice as better. Vitamin is almost not destroyed during heat treatment, but is quickly oxidized in air.
The maximum amount of this vitamin is found in:
- chicken eggs;
- liver cod and halibut;
- butter;
- fish caviar;
- cheeses;
- pork and beef liver;
- kidneys;
- whole milk products;
- fermented milk products with a fat content of more than 5%.
From plant foods you need to prefer:
If you cannot diversify the diet, then you can fill the daily need from complex vitamin supplements. However, do not forget that an overdose of this vitamin is dangerous to health, and intoxication of the body is possible. Do not take supplements during antibiotic treatment.
