La Vitamin A plays a vital role in our body and is made up of a group of fat-soluble nutrients; among these we have the retinol, the retinoic acid and the retinyl esters.
These components are found in animal products such as dairy, liver and fish, while vitamin A carotenoids are abundant in plant foods such as fruits, vegetables and oils.
Index
How does it work?
Vitamin A is fat soluble and is stored in the body for later use; it is stored in the liver in the form of retinyl esters.
The retinyl esters are then broken down into retinol, which enters the bloodstream and can be used.
What is it for?
Vitamin A supports cell growth, immune function, fetal development and vision.
- Support in eye health: the retina, the active form of vitamin A, combines with protein opsin, a molecule necessary for color vision and low light vision.
- Maintenance of superficial tissues such as the skin, intestines, lungs, bladder and inner ear.
- Immune function: supports the growth and distribution of T lymphocytes, a type of white blood cell that protects the body from infection.
- Support for female and male reproduction and fetal development.
How to meet the needs?
La recommended daily dose is 900 mcg for the men, 700 mcg for women e 300/600 mcg for children and adolescents.
Since vitamin A is fat-soluble, it is absorbed more effectively when eaten with fat; most foods of animal origin rich in vitamin A are fat, but the same does not apply to those of plant origin.
Among the foods richest in vitamin A we include: beef and lamb liver, Cod liver oil, salmon, tuna, goat cheese e salted butter. As for those of vegetable origin we have: potato Dolce, cabbage, turnip greens, carrots, beets, red peppers e spinach.
Shortage
Although its shortage is generally rare, in developing countries it is quite common, as access to certain food sources is limited.
Secondo WHO Vitamin A deficiency is the leading cause of preventable blindness in children around the world; it can also increase the risk of infections such as measles and diarrhea.
In pregnant women, a lack of vitamin A can lead to anemia and have a negative effect on the fetus, slowing growth and development.
Toxicity and overdose
Taking too much can have a negative impact on health; Although it is possible to consume too much through food, toxicity is more commonly related to excessive supplement intake and treatment with certain medications such as isotretinoin.
The most common side effects in case of overdose are: visual disturbances, joint pain, poor appetite, nausea, hair loss, headache, itching. To avoid these side effects always consult your doctor before taking vitamin A supplements.
And do you eat enough foods rich in this vitamin? or do you take supplements? Let us know in the comments and don't forget to follow us on our Telegram channel
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