Vitamin A : Lack and excess of vitamin A , vitamin A consumption rates
Vitamins And Dietary Supplements / / August 12, 2017
Alternative names: retinol;retinoic acid;carotenoids.
Vitamin A is a fat-soluble vitamin.
Suschestvet two different types of vitamin A. First of all, vitamin A is found in animal products - such as meat, fish, poultry and dairy products.Another type of provitamin A, found in plant foods - such as fruits and vegetables.The most common type is a pro-vitamin A beta-carotene.Vitamin A may also be in the form of dietary supplements - usually a retinyl acetate or retinyl palmitate, beta-carotene (provitamin A), or a combination thereof.
Vitamin A helps to maintain healthy skin, teeth, skeletal and soft tissue, mucous membranes and skin.It is also known as retinol because it produces pigments in the retina.
Vitamin A promotes good vision, especially in low light conditions.It may also be necessary for reproductive health and breastfeeding.
retinol is the active form of vitamin A. It is found in the liver of animals, whole milk enriched with certain foods.
Carotenoids found in dyes (pigments), dark colo
Scientists believe that the food sources of carotenoids, including beta-carotene may reduce the risk of any type of cancer.
Food sources of vitamin A
Vitamin A enters the body from animal sources - such as eggs, meat, fortified milk, cheese, cream, liver, kidney, fish oil, cod and halibut.Exception - products with high content of saturated fat and cholesterol.
sources of beta carotene include:
- bright yellow and orange fruits - such as melon, pink or yellow grapefruits, mangoes, lemons, oranges, tangerines, apricots and dried apricots;
- vegetables - such as carrots, pumpkin, sweet potatoes;
- other sources of beta-carotene: broccoli, spinach and most dark green leafy vegetables.
The more intense color of the fruit or vegetable, the higher the content of beta-carotene.
daily requirement of vitamin A
The best way to get the daily requirement of essential vitamins - to include in the diet of a large variety of fruits, vegetables, dairy products, legumes and whole grains.
How many units of each vitamin a person needs depends on age and gender.Also important are other factors - such as pregnancy and human health.
best way to get all the daily vitamins - it is to eat a balanced diet that contains a wide variety of fruits, vegetables, dairy products, legumes and whole grains.
encourage each person to consult with your doctor or nutritionist, it is more useful for him.
daily rate of vitamin A for infants
- 0-6 months: 400 micrograms per day (mg / day)
- 7-12 months: 500 mcg / day
daily rate of vitamin A for children and students
- 1-3 years: 300 micrograms / day (mg / day)
- 4-8 years: 400 mcg / day
- 9-13 years: 600 mcg / day
daily rate of vitamin A for adolescents and adults
- Men aged 14 years and older: 900 mcg / day
- Women aged 14 years and older: 700 mcg / day
excess and lack vitamin A inbody
If a person does not get enough vitamin A, then it increases the risk of infectious diseases and vision problems.
If a person is getting too much vitamin A, it can also become ill.In addition, large doses of vitamin A may cause birth defects.
Acute vitamin A usually occurs when an adult takes several hundred thousand IU of this vitamin.Symptoms of chronic vitamin A poisoning may occur in adults who regularly take more than 25,000 IU per day.Infants and children are more sensitive to vitamin A and can develop after administration of small doses of vitamin A - in the form of tablets, foods containing vitamin A or after the use of the skin creams for this vitamin.
large amounts of beta-carotene does not make an adult human patient.However, large amounts of beta-carotene can make the skin yellow or orange.The color will return to normal as soon as people reduce the intake of beta-carotene.