Vitamin A (Retinol)
Vitamin A is involved in the formation of visual pigments that regulate the adaptation of the eye to darkness. Therefore, one of the first signs of a deficiency of this vitamin is night blindness (hemeralopia). Vitamin A ensures normal growth in children, normalizes metabolic processes in the skin and mucous membranes of various organs. Increases immunity, promotes the healing of ulcers, participates in the formation of bones and teeth, promotes the deposition of fats. Acts as an antioxidant, slows down the aging process, participates in the absorption of protein. The natural precursor of vitamin A is beta-carotene, found in many plant-based foods. Beta-carotene is the orange-yellow pigment that carrots owe their color to. And he “took” its name, since the Latin carota means carrot. In the human body, beta-carotene is converted to vitamin A. Refers to the fat-soluble type of trace elements. To increase the quality of digestibility, it is recommended to use with a certain amount of fat-containing products at the rate of: 1 kg of weight - 0.7 -1 gram of fat. The effect of the trace element on the body: It has a positive effect on the work of the visual organ. Normalizes the production of protein. Slows down the aging process. Participates in the formation of bone tissue and teeth. Increases immunity, kills infectious bacteria. Normalizes metabolic functions. Affects the production of steroid hormones. Affects the restoration of epithelial tissues. It creates conditions for the development of the embryo, contributes to the weight gain of the fetus. The daily intake of a vitamin is: for women 700 mcg; for men 900 mcg;
Deficit
Vitamin A deficiency is manifested by dry hair and skin, mucous membranes of the eyes and cornea, night blindness, growth retardation in children. There may be sleep disturbances, frequent colds, weight loss and other symptoms.
Excess
Large doses of vitamin A taken for a long time cause toxic effects. This is due to the ability of vitamin A to accumulate in the liver. Signs of an overdose are drowsiness, general malaise, painful swelling around the bones, gait disturbance, nausea, vomiting, skin rashes, enlarged liver, and others.
Sources of Vitamin A (Retinol)
A valuable mineral in sufficient quantities contains the most common products: carrot; apricot; pumpkin; spinach; parsley (greens); Cod liver; fish fat; milk (whole); cream; butter); eggs (yolks);
Best sources % of daily norm per 100g of product
Interesting fact
In 1913, scientists at the Universities of Wisconsin and Yale independently concluded that chicken yolk, cod liver, and butter contain “some substances” that save mice from death. For 60 days, the rodents ate only fat, casein and lactose. If they did not receive life-saving food, they died. The whole mystery lay in the unexplored vitamin A.