Vitamin A (retinol), due to its effects on the body, is the best known vitamin. It is one of the 4 fat-soluble vitamins (including D, E, K) found in foods that contain fat (hence, animal products).

What it is?

Vitamin A (professionally called axerophthol) occurs in 2 forms. The best known is retinol (A1), the lesser known form is 3-dehydroretinol (A2). In a broader sense, this group includes carotenoids, from which vitamin A is formed in the body (in the small intestine and liver).

The current presence of fats in the diet (due to fat solubility) increases the absorption or conversion of carotenoids into vitamin A. There are several hundred of them, the most important of which are ?-carotene, lutein, lycopene. Lutein is an important component of the eyes.

β-carotene

β-carotene is a provitamin A (the body can produce retinol from β-carotene), belonging to the group of carotenoids. It is present in both plant and animal sources.

The highest content is in carrots, tomatoes, green leafy vegetables, spinach, some fruits (apricots, peaches, oranges), egg yolk, liver. Part of β-carotene in the body is converted to retinol, the amount of conversion depends on the content of vitamin A in the tissues. The rest is stored in different organs without transformation.

Good use of β-carotene in the body requires the intake of fat-containing foods.

The role of retinol in health

Vitamin A was first used in 1940 to treat skin conditions including acne and psoriasis, but the doses were too high and toxic. Later, scientists were able to develop safer derivatives of it (mainly retinoic acid), which are now sold as prescription drugs to treat acne and wrinkles.

Lower doses (7,500 micrograms per day) may be used for acne, dry skin, eczema, rosacea, and psoriasis, but only under medical supervision. If the level of vitamin A in the body is favorable, wounds and abrasions heal well on the skin, healing of muscle sprains is accelerated.

Favorable levels of the essential substance are important for the mucous membrane of the digestive tract, where it helps to eliminate inflammation and ulceration of the colon. Its abundance speeds up recovery after strokes.
In women, a lack of retinol is sometimes manifested by prolonged menstrual bleeding.

A1 is necessary for good vision, a strong immune system, proper growth, reproduction and differentiation of cells of different tissues. By supporting the immune system, it significantly increases resistance to infections, especially against colds, flu, bronchitis, herpesvirus, eye and vaginal fungal infections.

According to some experts, retinol is effective in fighting breast and lung cancer.
For its optimal positive effect on the eyes, zinc is essential. Retinol is important for skin health, it contributes to the treatment of skin diseases, and by stimulating the production of collagen, it helps to maintain softness and elasticity of the skin, and slow down its aging.

It is also important for hair - with a lack of the necessary substance in the body, the curls become brittle, dandruff appears.

β-carotene has antioxidant properties. Its main activity in the body is to protect against free radicals and all oxygenation products. It is advisable to use it together with vitamins C and E, since all substances complement each other's action, increasing efficiency.
β-carotene protects the skin from intense sunlight.

Vitamin A is a promising substance in the treatment of diabetes. In 2 recent studies, doses up to 7,500 mcg per day improved insulin's ability to control glycemic levels (poor blood sugar control is a serious problem in diabetic patients).

According to one Brazilian study, retinol suppresses chronic lung disease. Men who took vitamin A supplements at 1,500 mcg daily for 30 days breathed better than those who took a placebo.

daily requirement

1 mg retinol = 6 mg β-carotene.
A1 activity is often presented in international units, and has the following meaning: 1 mg = 5000 IU.
Daily allowance in accordance with WHO, depending on gender and age:

• for children under 8 years old - 2500 IU;
• for children 8-18 years old - 3000-3500 IU;
• for women - 4000-4200 IU;
• for men - 4500-5000 IU;
• breastfeeding period - 6000 IU.

20 foods rich in A1

From the table you will find out which foods contain a large amount of vitamin A, and what percentage of the RDA is 1 serving and 100 g of the product.

Product	Serving, vitamin A content (mcg), % RDA (recommended daily intake)	Vitamin A content per 100 g of product
beef liver	1 piece: 6421 (713%)	100 g: 9442 (1.05%)
Liver paste	1 piece: 1495 (166%)	100 g: 8384 (923%)
Lamb liver	1 serving (28 g): 2.122 (235%)	100 g: 7491 (832%)
cod liver oil	1 tsp: 1350 (150%)	100 g: 30,000 (3.33%)
Mackerel	½ fillet: 390 (45%)	100 g: 252 (28%)
Salmon	½ fillet: 229 (25%)	100 g: 149 (17%)
bluefin tuna	1 serving (28 g): 214 (24%)	100 g: 757 (84%)
Goose liver pate	1 tsp: 130 (14%)	100 g: 1001 (111%)
Goat cheese	1 piece: 115 (13%)	100 g: 407 (45%)
Butter	1 tsp: 97 (11%)	100 g: 684 (76%)
Limburg cheese	1 piece: 96 (11%)	100 g: 340 (38%)
Cheese "Cheddar"	1 piece: 92 (10%)	100 g: 330 (37%)
Cheese "Camembert"	1 piece: 92 (10%)	100 g: 241 (27%)
Roquefort cheese	1 serving (28 g): 83 (9%)	100 g: 294 (33%)
Hard boiled egg	1 egg: 75 (9%)	100 g: 149 (18%)
Trout	1 serving: 70 (8%)	100 g: 100 (11%)
Blue cheese	1 serving (28 g): 56 (6%)	100 g: 198 (22%)
Cream cheese	1 tablespoon: 45 (5%)	100 g: 308 (34%)
Caviar	1 tsp: 43 (5%)	100 g: 271 (30%)
Chees Feta"	1 serving (28 g): 35 (4%)	100 g: 125 (14%)

10 types of vegetables rich in β-carotene

The human body can produce A1 from carotenoids, substances found in plants.

Product		Vitamin A content per 100 gr. product
Sweet potato	1 portion (200 g), 1836	100 g, 1043
boiled pumpkin	1 serving (200 g), 1144	100 g, 558
Brussels sprouts boiled	1 serving (130 g), 885	100 g, 681
boiled curly cabbage	1 serving (190 g), 722	100 g, 380
Turnip	1 serving (160 g), 549	100 g, 381
boiled carrots	1 piece, 392	100 g, 852
Bell pepper	1 piece, 257	100 g, 157
stalked chard	1 sheet, 147	100 g, 306
Spinach	1 serving (30 g), 141	100 g, 469
Roman salad	1 sheet, 122	100 g, 436

10 types of fruits with the highest content of β-carotene

More important substance is usually found in vegetables, not in fruits.

Product	Serving, vitamin A content (mcg)	Vitamin content (mcg) per 100 gr. product
Mango	1 piece, 181	100 g, 54
Melon	1 piece, 172	100 g, 169
Pink or red grapefruit	100 g, 169	100 g, 58
Watermelon	1 piece, 80	100 g, 28
Papaya	1 piece, 74	100 g, 47
apricots	1 piece, 34	100 g, 96
Mandarin	1 piece, 30	100 g, 34
Nectarine	1 piece, 24	100 g, 17
Guava	1 piece, 17	100 g, 31
passion fruit	1 piece, 12	100 g, 64

Practically, traditional medicine recommends all these vegetables and fruits as natural remedies to strengthen immunity and general health.

Pharmacy preparations

Capsules

Most dietary supplements in capsules contain 6000 IU of an important substance in one capsule (daily dose).
Reception - 1 capsule per day. Not recommended for pregnant women and children under 3 years of age.
Capsules are recommended:

• to support normal vision;
• to support skin health;
• for the normal function of the immune system;
• to retain iron in the body;
• to maintain healthy mucous membranes.

liquid form

1. Dermatitis.
2. Eczema.
3. Psoriasis.
4. Acne.
5. Furunculosis.
6. Keratosis.
7. Xeroderma.
8. Pigmentation disorders.

The liquid preparation is available in 2 forms - 3.44% (11 drops per day) and 8.6% (4-5 drops per day).
The tool is not recommended for pregnancy and breastfeeding.
Both types of drugs have some contraindications, which include the following problems:

1. liver and kidney failure.
2. Hypersensitivity to retinol.
3. Chronic pancreatitis.
4. Gallstones.

Signs of deficiency

In developed countries, vitamin A deficiency is not registered. Even people who follow modern principles of a healthy lifestyle (for example, vegetarians) get the necessary substance, due to its presence in many foods.

In case of deficiency, the first signs appear on the skin - it becomes dry, flaky, acne appears. There is also dry hair, dandruff.

The eyes begin to slowly get used to the dark, and with an acute lack of retinol, a person stops seeing in the dark, complete blindness may occur. Growth stops in children, wound healing slows down.

Signs of an overdose

Retinol is one of the few vitamins that can be overdosed; cause hypervitaminosis. This is especially true of its pure form, β-carotene is safer in this respect.

Toxic effects are manifested both with a single consumption of products with a high content of a useful substance (liver), and when taking drugs with a very high dose (in the case of long-term use of high doses without the recommended pause - 2-7 days).
An excess of the vitamin can cause many problems. The most expressive symptoms:

1. Hair loss.
2. Vomit.
3. Diarrhea.
4. Violation of vision.
5. Very dry or overly oily skin.
6. Joint pain and headache.

Excessive doses of an important substance can threaten smokers by increasing the carcinogenic effect of smoking!
Effects of overdose on pregnancy and children

Excess A1 is dangerous for pregnant women. It can cause damage to the fetus (in particular, its nervous system), significantly increase the risk of developing defects (for example, limbs), disproportionate growth.

There are also restrictions for infants and young children. Although sufficient intake of an important substance ensures healthy growth, high doses are dangerous for children!

Note! A glass of boiled carrot juice contains a much higher dose of vitamin A than babies need.

Retinol and β-carotene in the cosmetic industry

A1 skin benefits are widely used in the cosmetic and pharmaceutical industries. An increased dose of β-carotene gives the skin a slightly dark tint, this effect is used mainly in the production of sunscreens. Retinol is found in creams to firm the skin and smooth out wrinkles.

Finally

In general, people are rarely deficient in vitamin A because it is found in a number of commonly eaten foods. Therefore, there is no need to deal with the deficiency of an important substance, except for some health problems.

Increased intake is prescribed exclusively by a doctor! At the same time, it is important to observe the dosage and duration of the course of taking the drugs.

The main signs of a lack of vitamin A are the development of "night blindness", dry skin, the development of problems in the gastrointestinal tract and the urogenital area, weakening of tooth enamel and. Representatives of the weaker sex develop breast diseases, as well as many other serious ailments associated with a lack of retinol.

Products containing retinol

Good sources of the vitamin are yellow and orange fruits such as peaches and apricots, blackberries and currants, mountain ash, oranges and apples.

Vegetables are very rich in vitamin A, in particular carrots, pumpkin, melon, spinach, green onions, parsley, lettuce and other greens.

Retinol is found in products not only of plant origin, but also of animal origin. In addition, vitamin A is found in sufficient doses in dairy products and eggs, liver and fish oil.

Why is it dangerous to eat only animal products?

However, you should know some nuances that will help you avoid misuse of products. If, for example, in animal products there is true vitamin A, which is absorbed immediately, and its excess can cause unpleasant for human health, then in products of plant origin there are provitamins of this class that can “store” harmlessly for some time, so that after, if necessary , transform into retinol.

As a result of this, it should be understood that vegetables and fruits, herbs and berries are safer and healthier in terms of vitamin A intake.

However, there are some features. The fact is that vegetables and greens contain an insignificant amount of this vitamin in the amount of retinol in animal products. It is important that the daily diet is balanced so that it includes, along with animal products, also plant foods.

To make nutrition more rational, you can use the tables of the availability of vitamins in food products to calculate with their help which products and which ones are needed to replenish the supply of retinol.

With regard to plant products, only a few of them are able to enrich the body with this vitamin. The leaders in its content are considered oatmeal, potatoes and some herbs, including nettle, dandelion leaves, horsetail and alfalfa. And recent studies have proven that vitamin D can also be obtained from soy. It is worth noting that vitamin D produced by plants is less optimal for the human body than animal or obtained from mother's milk.

Sunlight as a source of vitamin D

A person cannot do without food rich in vitamin D alone. The fact is that this substance is produced by the body itself in sufficient quantities under the influence of sunlight. Moreover, in greater numbers among the owners of white skin. It is very important to take sun baths from time to time, preferably in the morning and evening. True, it is better to do this in nature or in places with a relatively clean environment. Due to air pollution, some of the spectra of rays responsible for the production of this vitamin simply cannot break through.

The benefits of vitamin D

Vitamin D is necessary for all people, but it is especially important. Its lack can lead to developmental delays, a decrease in hemoglobin levels in the blood, frequent infectious diseases, and even rickets. Small children get vitamin D from their mother's milk, but it is still very important to walk with the baby in the fresh air every day.

Also, vitamin D is necessary for strengthening tooth enamel and bone tissue, normalizing the level of phosphorus in the body, normal functioning of the pituitary gland, thyroid gland and adrenal glands. The correct formation and strength of the skeleton depends on it.

Related videos

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 receives vitamin A in sufficient quantities.

contains it, everyone should know.

Benefits of Vitamin A

It is needed for the proper development of bones, helps to preserve it. It 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 raise good cholesterol levels, aids in tissue regeneration, and is a powerful antioxidant. Therefore, vitamin A is often used in cosmetics. Everyone who cares about their health and beauty knows what it contains.

It 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 is it fully absorbed. 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 both plant and animal products. It is found in fruits and vegetables in the form of beta-carotene. This substance is deposited in the liver and, as necessary, is converted into vitamin A. 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 assimilated, it is well only together 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 in greater quantities. There it is in the form of retinol.

1. The champion in its quantity is 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 yogurt.

How Much Vitamin A Should You Take?

It is especially important for young children, as well as pregnant and lactating women. With its deficiency, growth inhibition, dry skin, brittle hair and reduced immunity can be observed. An average person needs about 1000 micrograms 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 the content of nutrients in food will help you with this.

To ensure the normal functioning of a person, it is necessary that his body is regularly saturated with useful microelements and. Vitamin A plays a rather important role in this aspect. Its intake into the human body should be carried out with food. That is why a person needs to know what foods contain vitamin A?

Vitamin A makes the immune system work.

Vitamin A has a positive effect on various organs and systems of the human body, which is positively reflected in its performance.

He is an active participant in the process of regulation of protein synthesis. With his participation, hair and bones are formed.

If there is a lack of a vitamin in the human body, then this leads to a halt in growth and physical development in children, as well as to a deterioration in the condition of human skin.

Vitamin A is involved in metabolic processes, and also stimulates the full functioning of the immune system. It is characterized by the presence of antioxidant properties, which eliminates the possibility of the occurrence of diseases of the heart and blood vessels. With the help of this trace element, the aging process is slowed down.

With regular use of vitamin A, the patient's eyes quickly and efficiently adapt to a variety of degrees of illumination. It is recommended to use it to normalize the state of health of the urinary system. With the help of this component, respiratory and.

Due to the universal properties of this element with its use, the treatment of various diseases of the skin, as well as the healing of wounds and burns, is carried out. The action of vitamin A is aimed at increasing the attention and resistance of the body to a variety of infectious processes. Vitamin A is a fairly useful element for the human body.

Element dosage

Men need 100 micrograms of this vitamin.

International agreements have fixed a special unit of measurement for vitamin A - IU. With its help, the daily dose of vitamin A is determined, which is necessary to ensure the full functioning of the human body.

The dosage of the element directly depends on the age and gender of the person. For example, adult men need to consume 700 to 100 micrograms daily. If a representative of the weaker sex is breastfeeding a newborn child, then she needs to consume 1200 micrograms of vitamin A per day.

Children and adolescents should consume from up to 1000 mcg of the vitamin daily, depending on their age characteristics. In acute vitamin deficiency, a person is prescribed up to 3000 mcg. If a person is sick or is engaged in hard work, then it is recommended to increase the amount of vitamin in the diet.

For the purpose or treatment of various pathological conditions, it is recommended to increase the daily dose of the vitamin several times. Vitamin A is a fairly useful element for the body only if it is consumed in optimal quantities. That is why a person needs to know the daily dose of a vitamin without fail.

Foods rich in vitamin A

Dairy products rich in vitamin A.

In order to consume vitamin A daily in the required quantities, a person must know the foods that contain it.

It includes products that are of natural or vegetable origin. In this aspect, it is necessary to pay attention to one nuance.

Animal products are characterized by the presence in their composition of true vitamin A - retinol.

It is characterized by almost instant absorption. With excessive use of retinol, undesirable effects can be observed. Products of animal origin contain provitamin A in their composition. It accumulates in the human body for a certain period. When needed, it is converted to vitamin A.

If we evaluate the process of entry of an element into the human body, then plant products will be much more useful. That is why a person is recommended to eat greens, fruits and berries. But, these products do not have enough vitamin. That is why people are encouraged to consume animal products at the same time.

Vitamin A is found in chicken, lamb, pork, beef liver, fish oil, unsalted butter, cheeses, sour cream, cream. To saturate the body with retinol, people are recommended to use milk, cheese, cottage cheese, cod, horse mackerel, rabbit meat. Provitamin A is found in:

• Hawthorn;
• sea ​​buckthorn;
• Dandelion;
• Garden rowan.

People should eat celery greens, Japanese persimmons, dill, tomatoes. Vitamin A is found in a variety of foods. That is why, with a different diet, it can fully enter the human body.

Thematic video will tell about beriberi A:

Too much vitamin A

Too many vitamins will make you feel bad.

Excess retinol is fraught with negative consequences. Most often, unpleasant symptoms are observed with it.

A large number of patients complain about the appearance of a strong. Some people experience nausea and vomiting when they take too much retinol.

The pathological condition may be accompanied by cracks that are observed in the corners of the lips.

With an excessive amount of vitamin A in the patient's body, itching of the head or skin may be observed. With the appearance of a pathological condition, edema on the body is often observed. which are characterized by pain. Patients become overly agitated and often nervous. If a person consumes vitamin A with food, then this, as a rule, does not lead to an overdose.

But, if a person eats one carrot for 30 days, then this can be fatal. If the patient shows signs of an overdose of retinol, then he needs to refuse food products that contain it.

During this period, it is recommended to use foods that are rich in vitamin C. In accordance with the studies, with a prolonged overdose of retinol, the appearance of malignant neoplasms can be observed.

In some cases, there is an accumulation of vitamin A between cell membranes. Which leads to a violation of their function. Retinol intake during the period should be carried out by the fairer sex as carefully as possible, as this can lead to negative consequences. An overdose of vitamin A is characterized by the presence of unpleasant consequences.

A person needs to be as careful as possible in its use.

Vitamin A deficiency

The human body cannot function properly without essential vitamins, which are found in food and taken separately as active supplements. One such important substance is retinol or vitamin A, which was discovered by scientists in the first place. It is necessary to maintain the functioning of the body, which means that its deficiency can lead to poor health. But fortunately, vitamin A is found in many foods, which we will discuss in this article.

About the benefits

To begin with, it is worth listing the beneficial properties of retinol, because they are difficult to overestimate. It has been used since ancient times to treat night blindness. So, what role does retinol play for the body and for what diseases is it used?

It is worth remembering that this substance has a cumulative effect in the body, so it is better to consume products with it in warm weather to avoid retinol deficiency in winter.

About the deficit

As we have already noted, this vitamin has a cumulative property, and its supply will serve you for a year, so you should not use it daily. The following symptoms will indicate:

• Your eyesight will deteriorate you will perceive colors worse (not so clearly).
• The skin and mucous membranes will become dry.
• Nails will become brittle and begin to peel. The same applies to hair (sometimes this is fraught not only with their loss, but also with baldness).
• Bones become harder to grow (this applies primarily to the child's body).
• Tooth enamel becomes more sensitive to cold, hot food.
• There is a deterioration in sleep and increased nervousness.
• Decreased immunity the body becomes susceptible to various kinds of infections.
• Pimples appear on the skin and other inflammatory formations.
• Metabolic processes are disturbed.
• During pregnancy, the fetus begins to grow and develop worse.
• Malignancies may develop.
• Blood sugar starts to rise which can lead to a serious disease such as diabetes mellitus.
• Cell renewal is much worse, which negatively affects skin rejuvenation.

About oversupply

So, we found out that without retinol the body will not be able to function properly, so it is necessary to consume vitamin a in food or separately. But it is important to remember that “everything is good in moderation” and a glut of this substance is no less harmful to the body than a deficiency. What are the symptoms of an overabundance of this vitamin (we are talking about
pharmaceutical preparations):

1. Headache (migraine) accompanied by nausea, vomiting and other problems with the gastrointestinal tract.
2. Cracks and jams in the corners of the mouth.
3. Itching in various parts of the body, including the scalp.
4. Edema that hurts when pressed.
5. Nervousness that cannot be controlled.
6. Malignant tumors can form as with a deficiency of retinol, and with its overdose, because it accumulates in excess between cells, and cell membranes cannot function normally.

If you find any of these symptoms in yourself, then you urgently need to seek the advice of a doctor, stop taking pharmacy retinol, and also minimize foods that contain vitamin a.

About correct doses

To avoid such overdoses and shortages of this and other substances, which you can learn about from, you should know their daily intake in order to always maintain its presence in your body, while not harming your health. This issue is resolved with each person individually, we will give approximate figures in micrograms.

• Men need from seven hundred to a thousand micrograms.
• Women - from six hundred to eight hundred mcg.
• During pregnancy, a dose not exceeding nine hundred mcg is needed.
• When breastfeeding - up to one thousand two hundred mcg.
• If there is an acute shortage of this substance, then the allowable amount per day is up to three thousand mcg.
• Babies need up to four hundred mcg.
• Preschool children you can increase the dosage to four hundred and fifty mcg.
• Preschoolers are allowed about five hundred micrograms of retinol per day.
• School age seven to ten - seven hundred mcg.
• Girls and boys from eleven to eighteen years old have different recommended daily doses. Girls - eight hundred mcg, boys - a thousand.

About products

Vitamin A is found in various foods. If you follow the right diet, regularly eat vegetables and fruits, then you can forget about the lack of vitamin A. We will give a list of foods that are rich in retinol.