Vitamin A deficiency affects the normal development of the skin and nails.As it is responsible for growth of the organism, which is particularly important for children.Vitamin A is found in foods, and you just need to know the public not to get its deficit.
Vitamin A in food
From the well-known sources of vitamin A products such as tomatoes, greens, cabbage, plums, apricots, peas and prunes.Also rich in vitamin A carrots.But not everyone knows that carrot tops also contains a lot of this vitamin.Therefore, it will be useful zasushivat it and eat in the winter, adding to the tea.A green carrot tops good in salads.It is also useful to use the other salads with greens.For example, parsley, turnips, fennel, radish, coriander, sorrel and onions.
Also a lot of greens Vitamin A is found in fish oil.Rich in this vitamin as liver pork and beef.In ancient times the "night blindness" even treated with a half-baked liver.These days, you can use these products in an enjoyable form.In salads or as a garnish f
People wishing to replenish vitamin A as it will be useful to consume such foods: egg yolks, and dishes with their use.Just full of vitamin A lot of berries, such as red rowan, blackberry, buckthorn, citrus fruits and red.Therefore, the best solution would be to conservation and jam from the berries.But consumption will be even more useful to them fresh.
Keep in mind that all foods that contain beta-carotene, in our body are broken down, and are synthesized vitamin A. Therefore, pay attention to it, when reading the compositions of mixtures and substances.
role of vitamin A for the human body
Vitamin A protects us from cancer and heart disease, to prevent blindness and other eye diseases, helps to restore skin and form bones and teeth.Vitamin A (retina) is very important for the immune system, because it protects us from colds, flu and infections of the kidneys, bladder, lungs and mucous membranes.
Beta-carotene is converted in the body into vitamin A. The recommended daily intake (RDA) for most adults -2300-3000 IU (international units) per day.Breastfeeding women need 4,000 IU of beta-carotene per day.Children need to give the entire 1000-2000 IU per day.below, lists some of the sources that contain large amounts of vitamin A and beta-carotene.
need for antioxidants in the body decreases with age.However, Italian researchers found that centenarians (people aged a hundred years old and over) had a significantly higher amount of vitamins A and E, than older people up to 80 years.The researchers concluded that these two vitamins are very important and
deficiency of vitamin A in the human body
Lack of vitamin A in the body can cause dry skin and hair, dry eyes, slowdown, frequent colds, skin diseases, sinusitis, insomnia, fatigue and development of respiratory infections.
Precautions for the use of vitamin A
Be careful - do not overdo it with the use of vitamin A, because excessive amounts of vitamin A can damage the liver.The dosage of vitamin A, exceeding 10,000 IU per day, as reported by New England Journal of Medicine Journal, causes one of the fifty-seven cases of congenital defects in children in the United States.However, this does not include beta carotene and other carotenoids.Women who intend to become pregnant, should not take more than 5,000 IU of vitamin A per day, or, instead of vitamin A, carotenoids, they should eat.Moreover, carotenoids such as beta-carotene, are safer than vitamin A, because they, unlike vitamin does not accumulate in the body in quantities of potentially hazardous to humans.
summed up information on public foods contain vitamin A, it is worth noting that it is improvised, beloved by all of us, and quite a variety of food.Therefore, with the right approach, the replenishment of vitamin reserves of the body of this element should not be too difficult.