Briefly.
Vitamin A (retinol) affects:
Vision - helps maintain eye health and prevents the development of certain eye diseases.
Growth and development - important for the growth and development of children, including the formation of bones and teeth.
Immunity - helps to keep the immune system in good condition.
Skin and hair - is involved in the production of collagen, which is essential for healthy skin and hair.
Reproductive function - is involved in the regulation of reproductive function and protection against premature aging of the gonads.
Bone Health - Helps maintain bone health and density.
Dental health - participates in the formation of tooth enamel and the prevention of caries.
Metabolism - helps the metabolism to function properly.
Detailed.
Vitamin A, also known as retinol, is an essential nutrient for our body. It helps maintain vision, strengthens the immune system, and promotes healthy cell growth and development.
First of all, vitamin A is essential for vision. It helps maintain vision in the dark, strengthens the cornea and promotes good retinal function. As a result, we have sharper and clearer vision. However, too much vitamin A can cause vision problems and even blindness.
In addition, vitamin A helps to strengthen the immune system. It promotes the production of white blood cells, which are key players in the fight against infections and other diseases. Protecting our bodies from minor infections and diseases is a huge benefit of vitamin A.
Vitamin A is also an essential nutrient for healthy cell growth and development. It helps our cells grow and develop properly and also strengthens our bones and teeth. In addition, vitamin A helps our skin stay healthy and beautiful by improving its structure and color.
Good sources of vitamin A include carrots, sweet potatoes, pumpkin, broccoli, spinach, pumpkin seeds, egg yolk, and fish liver oil. However, if you have digestive problems, you can consume vitamin A fortified foods such as dairy products.
Vitamin A is also available in supplement form that can be taken daily. However, as with any other nutrient, there is an optimal dose. The dosage should be carefully monitored to avoid side effects.
In conclusion, vitamin A is an essential nutrient for our health and well-being. It helps maintain vision, strengthens the immune system, and promotes healthy cell growth and development. Take care of your health, consume foods rich in vitamin A and do not abuse supplements.
Some signs of a vitamin A deficiency may include:
1. Dryness and peeling of the skin
2. Vision problems, including night blindness and trouble adjusting the eyes to the dark
3. Deterioration of the immune system and frequent colds
4. A clearly visible deterioration in the condition of hair and nails
5. Problems with growth and development, especially in children
6. Dryness and inflammation of mucous membranes such as eyes, nose and mouth
7. Need for more food to meet energy and nutrient requirements.
Here is a list of 20 foods rich in vitamin A, in descending order of content per 100 grams:
Cod liver - 14,000 mcg / 100 g
Cod liver oil - 10,000 mcg / 100 g
Duck liver - 5,000 mcg / 100 g
Carrots - 835 mcg / 100 g
Corn - 429 mcg / 100 g
Egg yolk - 400 mcg / 100 g
Pumpkin - 334 mcg / 100 g
Sweet Potato - 192mcg/100g
Spinach - 469 mcg / 100 g
Apricots - 164 mcg / 100 g
Gooseberries - 110 mcg / 100 g
Yellow pepper - 330 mcg / 100 g
Mango - 112 mcg / 100 g
Plum - 50 mcg / 100 g
Cauliflower - 30 mcg / 100 g
Watermelon - 30 mcg / 100 g
Raspberries - 30 mcg / 100 g
Strawberries - 30 mcg / 100 g
Blueberries - 28 mcg / 100 g
Cherry - 20 mcg / 100 g
Please note that the daily human requirement for vitamin A is 900 micrograms for men and 700 micrograms for women, so do not forget about a balanced diet.