What does vitamin A contain? table. What foods contain vitamin A? Daily requirement of vitamin A

Vitamin A is one of the most important for our body, so naturally many people want to know what foods contain vitamin A contained?

But, firstly, this is not one substance, but a group of fat-soluble compounds similar in structure and action with different activities. Secondly, they are found only in products of animal origin. These are dairy products with a natural fat content: whole milk and cottage cheese, cheese, cream, sour cream, butter

, fatty yoghurts and kefir. All types of meat, especially pork, and all types of liver. But, of course, fresh or frozen once. Eggs of any birds, even just one chicken homemade egg contains half (factory), or even the daily (country-homemade) norm of vitamin A. Fatty varieties of fish are much superior in the amount of vitamin to less fatty types. And, of course, everyone knows

fish fat

- even a teaspoon, which contains a three-day requirement of vitamin A.

What other foods contain Vitamin A?

Why is this useful substance found only in animal organisms? It’s very simple - they produce it from special plant pigments - carotenoids - they are usually called provitamin A. In the body of animals and, of course, in you and me, in the liver and intestines they are converted into vitamin A.

Many vegetables are rich in carotenoids (carrots, yellow rutabaga, pumpkin, sweet peppers, celery root, asparagus, tomatoes, head and leaf lettuce, etc.), greens (spinach, sorrel, dill, nettle, dandelion leaves and other greens) , fruits and berries (apricots, especially dried (dried apricots and apricots), peaches, grapefruit, rose hips, rowan, etc.).

Of course, carotenoids are not as strong in biological action as retinol, but they are also vital for us.

Research by scientists has shown that carotenoids have the ability to bind aggressive free radicals and neutralize them.

And it is precisely this property that has interested science lately. Numerous studies show that the cells of older people contain several times more free radicals than the cells of 25-year-olds. Some scientists associate this fact with an evolutionarily created form of aging - to accelerate generational change.

Others explain these data by poor diet, sedentary lifestyle and misalignment of our thoughts.

But both of them agree on one thing: carotenoids (provitamin A) are really capable of reducing the number of free radicals in cells.

Thus protecting us from rapid aging, and even from

His next task is to keep the skin, hair, mucous membranes of the respiratory tract, digestive and genital organs in order, i.e. surfaces of all internal organs.

Without vitamin A, skin cells cannot constantly renew themselves, so the skin becomes dry and its ability to protect us from germs, as well as from exposure to harmful substances (eg polluted air), is reduced. The same processes begin to predominate on the mucous membranes of the respiratory tract and gastrointestinal tract

.

We catch colds more often, and it has been noted that during illness the body loses up to 60% of its Vitamin A reserves.

Fortunately for us, this vitamin has the ability, rare among vitamins, to accumulate in the body. Usually its two-year supply is in the liver. With sufficient reserves, the absorption of the vitamin from the intestine decreases, and with a deficiency it increases. But this ability to accumulate can play a cruel joke on those who like the uncontrolled use of various vitamin preparations.
Its excess is just as harmful as its deficiency, because it leads to disorganization of cell functioning.
However, recent surveys of people (even in economically
developed countries

) showed that almost 30% of the population have vitamin A reserves “at risk.” A deficiency of this vitamin leads to:- to night blindness with loss of visual acuity in the evening at dusk

- the skin is affected, dryness, peeling, acne appear

- increased incidence of colds

For those who have at least 1-2 of these phenomena, it is advisable to pay attention to your diet - how often do you use foods with vitamin A or carotenes in your food.

Vitamin A is presented in two forms: original (retinol) and provitamin (carotene). They are considered strong antioxidants that can slow down the aging process in the human body.

“Growth vitamin” is the same as retinol. Among him useful properties that have a beneficial effect on the human body include:

• maintaining vision;
• normalization of blood sugar;
• strengthening immunity;
• ability to prevent cancer;
• skin cell regeneration.

To test the “miraculous” effect for yourself, it is worth knowing which foods contain vitamin A. Below we provide a list in which they are presented.

What products contain

It is worth noting that animal products are considered the source of vitamin and provitamin A.

Retinol is found in large quantities in the liver and fat of mammals, as well as marine inhabitants. For example, halibut occupies a leading position - its liver and fat contain the most of this natural vitamin. In second and third places are cod and salmon, respectively.

The percentage of vitamin A in products is clearly demonstrated by the table:

Retinol is also found in medical fish oil. It contains 100 g. weight contains 19 mg of natural component.

Vitamin A is found in the liver of polar animals. But such products are poisonous. Therefore, it is not recommended to consume the “second heart” of a polar bear.

The amount of retinol contained in animal products directly depends on the food they eat. A striking example of this is medical fish oil. Its vitamin content is much higher compared to pet products, as the table demonstrates. This is due to the fact that the plankton that fish feed on also contains retinol.

Fruits and vegetables

Vegetables and fruits are not direct sources of vitamin A. But some of them contain beta-carotene. It, in turn, promotes the production of retinol when it enters the body.

Most of this element is found in products that are naturally colored green, orange, red and yellow. These include:

• tomatoes, carrots, Bell pepper, spinach, broccoli;
• pumpkin, watermelon, melon, red apples, apricots, pears.

Among exotic fruits, the main sources of provitamin and original vitamin A are oranges, pineapples, kiwi and pomegranate.

Spectrum of action of retinol

The importance and role of this natural element is so high for the human body that it is recommended to be used for various diseases. Products containing retinol and stimulating its production are considered irreplaceable for children and adults of any age. This useful element also has a beneficial effect on the body in the form of a prophylactic agent.

Once you know which foods contain the most vitamin A, you can constantly supply it to your body. The sources of such a natural element, which the table shows, can be eaten:

Products of plant and animal origin (table above) that contain retinol are important for pregnant women to consume. Vitamin A and beta-carotene, contained in large quantities, contribute to the normal development of the fetus. His nutrition, if the daily norm is observed by the expectant mother, will be balanced.

Typically, lack of weight in a newborn indicates that the young mother did not supply the body with the proper amount of retinol.

Dose required for a person

To calculate the required daily dose of vitamin A, the help of a specialist will be mandatory. His individual approach, based on many factors, will help determine the specific amount of retinol. He will also tell you what to eat to increase the content of this natural substance.

Based on the overall picture, the following table suggests the daily dose for the average person.

It is imperative to consult a doctor if an acute deficiency of this natural component is detected in the body. Usually, in such situations, daily dose prescribed by specialists from 1000 to 3000 mcg.

If you do not eat meat, fish, fruits and vegetables, which contain such useful components as retinol and carotene, you can seriously harm your body.

The consequences of a lack of useful components and elements in it can affect:

• eyes - in the form of blurred vision;
• teeth - as destruction of enamel;
• hair - it will become dry, dandruff may appear;
• skin;
• work of the gastrointestinal tract;
• genitourinary system;
• "women's" health;
• mental state;
• general health (dizziness, weakness).

It is also important to know which products contain the most retinol and carotene in order to increase their effect. This is possible subject to the simultaneous use of such elements as phosphorus, zinc, potassium, vitamins B, E, D.

Compatibility is best observed with natural elements A and E. The latter, in particular, is necessary for good absorption of retinol. As for the rest, they act as the main “builder”. In other words, if the body lacks the nutrients presented in the list above, then retinol simply will not be formed. It is worth remembering about contraindications. After all, such an element as retinol, contained in many products, is not compatible, first of all, with alcohol. The list of such substances is supplemented by retinoids, which cause unfavorable processes in the body. In general, it is worth remembering that natural components obtained by humans from natural meat, fish, fruits and vegetables are the most the best medicine. Therefore, take a little time and familiarize yourself with which products contain retinol to improve and strengthen your health.

Everyone knows that the benefits of vitamin A for the entire body are very great. Therefore, it is important to consume the required amount of foods containing it every day, while you need to take into account the rules of preparation and storage for better absorption of the vitamin.

According to its composition, vitamin A is classified into substances similar in composition - retinoids and carotenoids, and can be of different origins. The most common and useful substances are retinol and beta-carotene. The first can be obtained from animal products such as meat, liver, chicken eggs, butter and milk, and the second is rich in vegetables and fruits, especially brightly colored ones.

Retinol is a vitamin A, has high biological activity, and therefore is of great value in human nutrition.

Beta-carotene entering the body breaks down into two molecules and produces pure vitamin A, the rest accumulates in the body and remains long time without changing into a carotenoid, which provides a temporary supply, and if necessary, beta-carotene produces vitamin A again.

What effect does vitamin A have on the body?

The group of vitamins A plays an invaluable role for the whole body. It helps improve the functioning of the organs of vision, strengthen bone tissue and skeleton, improves the functioning of the musculoskeletal system, promotes the formation of the mammary glands, improves metabolism, prevents the occurrence of cancer cells, promotes skin rejuvenation, improves the functioning of thyroid gland, strengthens the immune system, improves the condition of hair and nails and much more. And these are just its main properties; it would take a very long time to list everything. Therefore, daily consumption of vitamin A in the diet is necessary for everyone, and especially for people who often suffer from colds and flu, eating disorders, who have poor vision, as well as under heavy physical and mental stress, especially children, pregnant and lactating women, and athletes.

How much vitamin A should you consume per day?

Daily average daily norm The amount of vitamin A consumed in the diet for a healthy adult is 5000 IU, which is 1.5 mg. However, this amount should be adjusted based on a number of characteristics of the body. It is important to take into account gender, body weight, age, and presence of diseases. For pregnant and lactating women, vitamin A intake is recommended slightly higher than the standard intake. For children, the norm is reduced to 800 micrograms.

When using synthetic vitamins, you must follow the instructions, where the dose has already been adjusted. Or you should take into account the recommendations of the doctor who prescribed you an individual norm for certain reasons.

Why is vitamin A deficiency dangerous in the body?

When there is a lack of vitamin A in the human body, many problems arise:

vision decreases, conjunctivitis appears, in some cases so-called “night blindness” may occur, when a person loses the ability to see in low light. In addition, the mucous membrane of the eye dries out, as a result of which pus and mucus accumulate in the corners of the eyes, tearfulness increases, and vision becomes blurred;

drying out of the skin occurs, which provokes its accelerated aging;

hair and scalp dry out, dandruff and seborrhea appear;

tooth enamel loses strength, begins to deteriorate, and caries develops;

the entire digestive system suffers;

people get sick more often from colds and infectious diseases, it is harder to bear them;

insomnia, lack of sleep, exhaustion, and general fatigue of the body appear.

for women, a lack of vitamin A is fraught with diseases of the reproductive organs;

In men, potency decreases.

What causes vitamin A deficiency

Incorrect, poor nutrition, frequent diets, organ diseases digestive systems They contribute to the development of vitamin deficiency, in particular, a lack of vitamin A. Also, vitamin A is not absorbed by the body without vitamin E (without it, rapid oxidation of retinol occurs in the human body). Therefore, these two vitamins need to be consumed in combination.

However, not only vitamin A deficiency, but also its excess has a negative effect on the body.

In this case, a number of negative consequences for the body, namely:

the liver and spleen may increase in size;

disturbances in the functions of the digestive system occur;

excessive hair loss occurs, dandruff, seborrhea appear, nails peel and become brittle;

pigment spots may appear on the skin;

often excess vitamin A is accompanied by nausea;

disruptions occur in the female menstrual cycle.

However, it is quite difficult to achieve a supersaturation of the body with vitamin A. This is mainly due to excessive consumption of synthetic multivitamins. When consuming large quantities natural products, which are rich in vitamin A content, as a rule, excess does not occur. But do not forget that it is strictly forbidden to eat one product for a long time, this can lead to serious irreparable consequences. And if symptoms of overdose are detected, you should immediately stop consuming foods rich in vitamin A, replacing them with foods rich in vitamin C.

What foods contain vitamin A?

Group A vitamins are found in plant and animal products. The most a large number of Retinol contains fruits and vegetables that are bright orange or green in color. Vitamin A is rich in liver, butter, bird eggs, fish oil, and dairy products. Also, a large percentage of beta-carotene is also found in hawthorn and dandelions. For better absorption of vitamin A by the body, the presence of fat in small doses is necessary. This is necessary for the production of gastric juice, which ensures the synthesis of ready-made vitamin A. Tocopherol and choline are also necessary for the processing of this group of vitamins. That is why it is recommended to use a small amount of sour cream, vegetable or olive oil as a dressing for vegetable salads.

Interaction of vitamin A with other vitamins and drugs

For better absorption of this group of vitamins, it is recommended to take vitamin E, B, phosphorus, potassium, calcium, and zinc together.

Today you can see a wide variety of complex vitamins in pharmacies. However, not all of them contain the optimal ratio of microelements, so you should be very careful when choosing them. You should also not abuse their use, strictly follow the instructions and drink only when necessary, it is advisable to consult a doctor.

IMPORTANT! When taking vitamin A, try to avoid drinking alcohol, as their interaction can cause disturbances in the liver and also lead to serious liver diseases. In addition, when using any vitamins, including group A, you should not use laxatives, as they reduce their absorption (with the exception of herbal laxatives).

How to achieve better absorption of vitamin A

In order to get the maximum benefit from consuming foods, you must follow several rules for their storage and preparation. We already know what vitamin A contains, now let's talk about what is best to do with them.

In order for beta-carotene to be better absorbed by the body, it is recommended to boil or finely chop vegetables. But this rule is not suitable for all products; for example, when cabbage is cooked, the benefits of vitamin A are reduced, so it will be healthier to eat it raw.

Sun rays and oxygen contribute to the destruction of vitamin A, so it is not recommended to store food in an open place exposed to direct sunlight.

The benefits of vitamin A will be greater if you cook foods containing beta-carotene and tocopherol together.

Best cooked steamed or grilled.

The quantitative content of retinol in milk depends on the season. In spring and summer there is significantly more of it, since only natural fresh herbs are used in feeding cows, and artificial additives are very rarely used.

It is best to choose fruits that are bright red or orange in color; they contain the highest amount of vitamin A.

Adequate nutrition ensures health throughout the body, improves well-being and mood. It also makes it possible to avoid many diseases and illnesses. Therefore, it is important to correctly adjust your daily diet and consume all foods in sufficient quantities.

Undoubtedly, it is best not to consume synthetic vitamins, but to obtain them in natural foods in the diet.

Table of vitamin A content in foods

You can monitor this using a special table.

Most often, vitamin A is called a “children’s vitamin”, but with the same success it can also be included in the “women’s vitamin”. However, this substance is necessary for every person, because it is involved in many processes in the body. It’s also nice that there is no need to take it every day - vitamin A accumulates in the liver and the body can always use its reserves.

Vitamin A: use and significance

Before taking vitamin A, it is important to understand its functions in the body. Among them the following can be noted:

• necessary for the functioning of the respiratory and digestive systems;
• ensures adaptation of the eyes to different environmental illumination;
• necessary for beautiful, smooth, healthy skin;
• supports the function of the mucous membranes of the eyes;
• prevents cardiovascular diseases;
• increases the body's resistance to infections;
• slows down the aging process of the body;
• has antioxidant properties;
• accelerates the healing of wounds and sunburns;
• formation of bones, teeth and hair;
• affects physical development and growth;
• regulation of protein synthesis;
• increases attention;
• necessary for metabolism;
• increases the speed of reactions;
• important for immune system;
• prolongs the life of AIDS patients.

In addition, the anti-cancer potential of vitamin A is currently being widely studied. As you can easily understand from this list, this substance is truly incredibly important for human health.

Symptoms of vitamin A deficiency

If your body lacks any substance, it will certainly let you know. For example. If you have a vitamin A deficiency, you will certainly check something off the list:

• decreased immunity, frequent infections;
• increased sensitivity tooth enamel;
• poor night vision (night blindness);
• skin rash, dry skin, wrinkles;
• dry conjunctiva of the eye, blurred vision;
• brittle, slow-growing nails;
• disturbances in the growth process (in children);
• dry, brittle hair;
• respiratory infections;
• lack of appetite, exhaustion;
• insomnia.

If you notice that much of this list is present in your condition, you can either increase the amount of vitamin A foods in your diet, or start taking fish oil, or - vitamin complex from the pharmacy. There is always such an affordable option as capsules with oil in which this vitamin is diluted - this is how it is perfectly absorbed by the body.

How to take vitamin A?

If you choose the pharmacy option, which is usually vitamin A in oil, you can drink it according to the instructions on the package. In general, doctors recommend sticking to the following dosages:

• for adults 800 – 1000 mcg;
• for children 400 – 1000 mcg;
• for nursing mothers 1200 – 1400 mcg;
• for pregnant women 1000 - 1200 mcg.

If you get your daily requirement of this vitamin, you will certainly be a healthy person in many respects.

Where is vitamin A found?

In addition to the classic pharmacy option, it is useful to know that vitamin A is found in foods that are often on your table. If you plan your diet wisely, additional intake of this substance can don't get stuffed. So, what foods contain vitamin A?

Group A vitamins are divided into substances that are similar in chemical and molecular structure - retinoids and carotenoids, and are characterized by different natures of origin: animal and plant. The most important for human body, are retinol and beta-carotene. Retinol is more common in animal food sources such as meat, cheese, butter and dairy products, while beta-carotene is especially enriched in some seasonal vegetables and fruits, as well as root vegetables.

Vitamin A is referred to as the “beauty vitamin”. In combination with vitamin E, the substance helps improve the elasticity of hair and skin, strengthens nails, and also significantly prolongs the youth of the human body. It has pronounced regenerating functions, has an antioxidant effect, increases overall immunity and prevents the penetration of viral infections into the body. Therefore, the substance was called “anti-infective vitamin”. Vitamins of group A are extremely important for reproductive functions. They normalize the functioning of the sex glands, promote increased production of seminal fluid and significantly improve its quality; in women, they take an active part in the development of the egg. Group A vitamins have a beneficial effect on vision and prevent the development of ophthalmological diseases and abnormalities, including hemeralopia. The substance is necessary for people who spend a long time in front of a screen or computer monitor, or work in low electric lighting.

Table of daily intake of vitamin A (retinol) for the human body (mg/day):

The liver is a depot for vitamin A; it is not excreted from the body for quite a long time and can accumulate in significant quantities. Therefore, abuse of retinol and beta-carotene is to some extent dangerous and can lead to hypervitaminosis.

Retinol in food

It is best to obtain any vitamins from food sources rather than using multivitamin complexes and other pharmaceuticals. This is due to the presence of other useful microelements that the products contain, since they facilitate absorption and have a number of other beneficial properties. The following table will show which products contain retinol and beta-carotene, and what the concentration of the substance is in each of them.

Beta-carotene in food

When it enters the human body, theoretically, each molecule of beta-carotene produces two molecules of pure vitamin A. In practice, it turns out somewhat differently - some of the beta-carotene is actually transformed into pure vitamin, the rest invariably remains in the human body as a carotenoid. Thus, this provides an untouchable temporary supply of vitamin A in the body, and if a deficiency occurs, beta-carotene begins to actively produce it on its own.

Beta-carotene is a preventive agent for cancer, it actively interacts with other vitamins, and in these combinations, performs many useful functions: strengthens the immune system, reduces cholesterol levels in the blood, provides protection against toxic substances and poisons, improves the functioning of the central nervous system, increases stress resistance and performance.

The vitamin tolerates heat treatment well; products retain the concentration of the substance even when frying. Moreover, beta-carotene is best absorbed in combination with fats of animal and plant origin.

Lack of retinol and beta-carotene in the human body

Vitamin A hypovitaminosis is caused by the following factors:

• Vitamin A deficiency in foods;
• Deficiency of consumed fats. Retinol and beta-carotene are fat-soluble substances;
• Disorders of nutrition and eating behavior, lack of the required amount of protein in the diet;
• Insufficient consumption of foods containing vitamin E (it prevents the oxidation of vitamin A, acting as an antioxidant);
• Chronic diseases of the gastrointestinal tract;
• Diseases of the liver and gall bladder;

Symptoms of hypovitaminosis:

• The main symptom of vitamin A deficiency is a sharp deterioration in vision in the dark or in dim lighting;
• There are premature signs of skin aging and the formation of wrinkles;
• Dry eyes, redness, ophthalmic inflammatory diseases (conjunctivitis);
• Severe tearing of the eyes during temperature changes in the air and windy weather;
• Increased sensitivity of tooth enamel;
• Dandruff, seborrhea, dry skin and flaking;
• Increased pain sensitivity;
• In men, erection weakens or disappears, premature ejaculation appears, and the functions of the bladder sphincter weaken.

Diseases that can be caused by vitamin A deficiency:

• Ophthalmological diseases of any complexity and etiology;
• Acne, skin aging, seborrhea, dermatitis, precancerous syndromes and cancer;
• Immunodeficiency;
• Erosion and polyps of the cervix in women;
• Chronic atrophic gastritis;
• Mastopathy and breast cancer;
• Chronic respiratory diseases and viral infections;
• Anemia;
• Brain disorders, growth retardation;
• Exhaustion;
• Sleep disorders.

Products containing vitamin A and beta-carotene tolerate heat treatment well. However, you shouldn’t overdo it - fresh vegetables and fruits are always better than boiled ones, and steamed or grilled meat retains more vitamins and microelements than fried in oil. When consuming vitamin A, you should not forget about its combination with vitamin E. The second has antioxidant properties, preventing retinol from oxidizing and improving its absorption. You should also pay attention to which products in the daily menu contain zinc, and whether its amount in the daily diet is sufficient. It is zinc that converts vitamin A into active forms, so interaction with it is also necessary.

With an enhanced diet based on vitamin A, you need to be careful when drinking alcohol. The interaction of retinol and ethanol can lead to liver dysfunction and serious liver diseases. Taking laxatives interferes with the absorption of fat-soluble vitamins, including vitamin A. Herbal laxatives do not cause such dysfunctions. When taking hyperlipidemic drugs (drugs that lower cholesterol levels), one must take into account their functions that interfere with the absorption of fat-soluble vitamins. This combination will not cause harm, but it can neutralize useful features vitamin A, due to its poor absorption.

Ultraviolet radiation and oxygen, unlike heat treatment, can be destructive to vitamin A. Therefore, you should not store foods enriched with the substance under open sun rays and in the wind. This way they may lose some beneficial properties.

In winter and autumn, the reduced retinol content in dairy products should be taken into account. This is due to artificial feeding of cows and the lack of fresh grass in their diet. Accordingly, the amount of vitamin A is reduced up to 4 times in products made from milk.