Which foods contain the most vitamin A?

Vitamin A or retinol refers to substances necessary for the human body to maintain normal functioning. It increases defenses, improves the ability of the immune system to resist viral, bacterial, fungal flora and allergen attacks. Acting as an antioxidant, vitamin A prevents the harmful effects of toxins on the body. Its deficiency threatens the development of iron deficiency anemia, since it is directly involved in the synthesis of blood cells.

Without vitamin A, normal functioning of the nervous system is impossible; its lack leads to chronic fatigue syndrome.

Vitamin A can come in 4 forms:

• Retinol acetate or retinol (A1).
• Dehydroretinol (A2).
• Retinal is the active form of A1.
• Retinoic acid.

The common name for all of these forms of vitamin A is retinol. In this form it is present in products of animal origin. The human body does not have to expend effort on assimilating retinol; it is absorbed into the gastrointestinal tract very quickly.

In plant foods, the vitamin is usually contained in the form of carotene (provitamin A). In the intestines it is transformed into retinol and only after that is absorbed into the blood.

Daily value of vitamin A for women, men and children

The daily amount of vitamin A recommended by scientists is calculated on the basis that the body not only meets its daily needs, but can also ensure its replenishment in the depot for several months in advance. Only if there is a sufficient amount of retinol in the liver, normal functioning of the immune and reproductive systems, visual organs, and even gene activity is possible.

Below is the table with information on the daily requirement for retinol. For your convenience, the numbers are presented in mcg, ME, IU. In addition, an upper intake limit is given for when vitamin A becomes toxic.

Daily doses recommended by the German Nutrition Society (DGE) and other European nutrition committees.

1 mcg = 1 mcg RE = 3.333 IU = 3.333 IU = 12 mcg beta-carotene (no fat) = 2 mcg beta-carotene (fat)

Save the table for yourself, and always rely on this data when purchasing vitamins.

Reasons why the body's need for vitamin A increases:

• Weight gain.
• Hard physical work.
• Having to work at night.
• Playing sports at a professional level.
• Emotional turmoil.
• Lack of sunlight.
• Load on the organs of vision, for example, when working at a computer.
• Pregnancy and lactation.
• Diseases of the digestive system.
• Viral infections.

How to determine the body's daily need for vitamins

Vitamin A

Type
: fat-soluble
Impact
: Vision, growth, gland function, immunity

Details about vitamin A: how to take it, overdose, contraindications and much more in the previous article.

Content in products (mg per 100 g):

• beef liver - 3.38
• eggs - 0.35
• homemade milk / full-fat sour cream, 30% – 0.23
• cottage cheese – 0.1
• butter - 0.21
• Fresh fish – 0.05
• Salmon caviar –1.0
• Cod liver (canned) – 4.4

Daily requirement for vitamin A

Vitamin E

Type:
fat-soluble
Effects:
Pregnancy and fetal development, reproductive cycle;
metabolism of proteins, zinc, calcium Content in products (mg per 100 g):

• sunflower oil - 67.0
• olive oil - 13.0
• chicken eggs - 2.0
• beef liver - 1.28
• fat cottage cheese - 0.38
• beans - 3.84
• buckwheat – 6.65
• wheat bread - 3.3
• hazelnuts - 25.5
• walnuts - 23.0
• sea ​​buckthorn berries - 10.3
• green peas (canned) - 2.6
• parsley - 1.8
• cheese / cream 20% - 0.52
• beef - 0.57

Daily requirement for vitamin E

Vitamin D

Type:
fat-soluble
Effect:
Synthesized in the skin under sunlight;
exchange of calcium and phosphorus. Content in products (mcg per 100 g):

• cheddar cheese – 1.0
• goat milk – 0.06
• cow's milk – 0.05
• sour cream 30% – 0.15
• peasant oil – 1.3
• chicken eggs – 4.7
• fish – 2.3
• cod liver (cons.) – 100.0
• fresh herring – 30.0

Daily requirement for vitamin D

Vitamin K

Type:
fat-soluble
Impact:
Blood clotting, work of muscles, internal organs.
Content in products (mcg per 100 g):

• spinach – 0.35
• white cabbage – 0.08;
• cauliflower – 0.29;
• tomatoes – 0.04;
• dried peas – 0.1;
• corn – 0.03;
• potatoes – 0.2;
• carrots – 0.1;
• rosehip – 0.27;
• pork liver – 0.12;
• beef liver – 0.07.

Daily requirement for vitamin K

Vitamin C

Type:
water-soluble
Impact:
Central nervous system function, immunity;
promotes the absorption of iron and other vitamins, cholesterol metabolism; easily destroyed during processing, storage, or exposure to light. Content in products (mg per 100 g):

• rosehip – up to 1000 mg;
• green pepper – 126;
• black currant – 300;
• horseradish – 128;
• green onion – 48;
• citrus fruits – 20–30;
• strawberry – 51;
• chokeberry – 2000 mg.

Daily requirement of vitamin C

Vitamin B1

Type:
water-soluble
Effects:
Protein metabolism, digestion.
The cardiovascular system. Content in products (mg per 100 g):

• dry brewer's yeast – 0.5;
• pork – 0.8;
• liver gov. – 0.37;
• wheat bread - 0.26;
• rye bread – 0.15.

Daily requirement for vitamin B1

Vitamin B2

Type:
water-soluble
Impact:
Color vision, skin condition.
Content in products (mg per 100 g):

• natural yeast – 2.4;
• chicken eggs – 0.69;
• homemade milk – 0.19;
• cod liver (cons.) – 0.35;
• Russian cheese – 0.43;
• sea ​​fish – 0.08.

Daily requirement for vitamin B2

Vitamin B6

Type:
water-soluble
Impact:
Skin condition, hematopoiesis, mood and reaction speed.
Content in products (mg per 100 g):

• nat. yeast – 4;
• fresh corn – 1;
• soybeans – 0.9;
• beef – 0.8;
• Russian cheese – 0.7;
• cod fillet – 0.4.

Daily requirement for vitamin B6

Vitamin B12

Type:
water-soluble
Impact:
Hematopoiesis, receptor sensitivity.

Find out more about vitamin B12: how to take it, deficiency, overdose and much more.

Content in products (mcg per 100 g):

• pork liver - 50,
• beef – 130;
• pork meat – 2,
• beef – 8;
• homemade milk - 0.6;
• Russian cheese – 3.6;
• chicken eggs (yolk) – 1.2;
• herring fillet – 11.

Daily requirement for vitamin B12

Vitamin PP

Type:
water-soluble
Effects:
Cholesterol metabolism, liver function, hematopoiesis.
Content in products (mg per 100 g):

• Beef meat – 3.3;
• Lamb – 4.5;
• Pork – 2.3;
• Fresh fish – 2.2;
• Eggs – 0.2;
• Poultry meat – 4.7;
• Dried peas – 2.3;
• Dried beans – 2;
• Yeast - 40.

Daily requirement for vitamin PP

Metabolism in the body

Regardless of the form, retinol is absorbed by 50-90% of the total amount. Once in the systemic circulation, its molecules bind to blood proteins and reach the liver. It is this organ that acts as a depot for the vitamin. If too little of it comes from outside, then the liver covers the body’s needs. Its reserves are impressive, they last for about a year. From the liver, vitamin A travels through the bloodstream to various organs. Their cells have receptors that capture retinol molecules and deliver them inside, where they are consumed.

Vitamin A enters the body from the liver regularly, due to which its stable level of 0.7 µmol/l is maintained in the blood. Once in the gastrointestinal tract, it is first sent to the depot to replenish spent reserves, and unused retinol circulates in the systemic circulation.

In the cells of internal organs, vitamin A is contained in the form of retinal and retinoic acid. Therefore, in the blood these two forms are detected in quantities of no more than 0.35 µmol/l. When their content in various biological structures decreases, they lose the ability to perform life-supporting functions, which is why a person develops various diseases.

In order for the body to better absorb vitamin A, it must be supplied together with zinc and vitamin E.

What vitamins are included in cereals?

Cereals contain the following vitamins:

1. Thiamine (B1). Wild rice and wheat cereals boast the highest content. There is slightly less thiamine in buckwheat, oatmeal and millet cereals. The daily intake of this substance is 1.5 mg. Thiamine promotes the formation of energy (ATP) and the absorption of glucose, maintains smooth muscle tone, and regulates the functioning of the nervous system. If there are no sources of thiamine in the diet, dry skin, neuritis, convulsions, impaired sensitivity and swelling are observed.
2. Riboflavin (B2). 100 g of buckwheat contains 0.2 mg. The least riboflavin is found in rice and wheat.
3. Niacin. Participates in the processes of hydrogen transfer, the exchange of purines, proteins and fats, tissue respiration and biosynthesis. Niacin normalizes blood cholesterol. Its sources are buckwheat and wheat cereals, and rice does not contain this substance.
4. Folic acid. There is a lot of it in corn grits.
5. Tocopherol. It is found in large quantities in buckwheat.
6. Beta carotene. Contained only in oatmeal, buckwheat, wheat and corn cereals.

It is better to cook cereal porridges with milk. This increases the digestibility and nutritional value of cereals.

How to achieve better absorption of vitamin A?

Vitamin A is a fat-soluble substance, so it should be consumed with oily or fat-containing foods. This applies to a greater extent to carotene from plant foods. In order for carrots, dill or parsley to become a source of provitamin A, the salad with them needs to be seasoned with oil. You can enhance the effect by regular walks in the sun.

The best vitamin A supplement is vitamin E (tocopherol). In this combination, it is absorbed much faster, but the dose must be controlled.

It is also often prescribed together with vitamin C. This combination improves the absorption of iron, which is very important in the fight against anemia.

If there is too much vitamin E, it will neutralize the benefits of vitamin A. Vitamin D slows down its absorption. Therefore, taking them together is undesirable. There will be no benefit from vitamin A if there is a deficiency of zinc in the body.

Antioxidant vitamin-mineral complexes containing vitamin A have been developed. They often contain selenium, ascorbic acid, tocopherol, zinc, and iron. Such drugs are prescribed by doctors to correct deficiency conditions, as well as for various diseases.

When consuming plant foods as a source of vitamin A, you need to understand that about 30% of beta-carotene will be absorbed. And even after it is absorbed, it will take as much as 12 mcg of carotene to transform it into 1 mcg of vitamin A (1:12 ratio).

During scientific research, it was found that the activity of carotenoids is 2 times lower than previously thought. In this regard, the US Institute of Medicine in 2001 proposed a new unit as the equivalent of retinol activity - RAE. As a result, the following values ​​were obtained:

• 1 mcg retinol = 1 RAE.
• 2 mcg beta carotene dissolved in fat = 1 RAE.
• 12 mcg beta-carotene from food = 1 RAE.
• 24 mcg other multivitamins A = 1 RAE.

In order for vegetables to give the body the maximum amount of vitamin A they contain, it is recommended to fry them in a frying pan with a small amount of oil for 2-3 minutes. The fiber softens and it is easier for the intestines to “extract” useful substances from it. Other heat treatments have a similar effect on products.

It is better to steam or grill meat. This way it will retain more vitamin A.

Other products

Meat products

Since ascorbic acid is synthesized by plants and is not accumulated by the muscle tissue of animals that consume them, vitamin C is absent in meat products. Some of it can be found in organs (liver, kidneys, lungs, brains), however, mandatory heat treatment greatly depletes dishes, so they are not recommended as the main sources of ascorbic acid.

Fish and seafood

Milk and dairy products

Legumes, grains, cereals

Nuts

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Functions and biological role of vitamin A in the human body

The importance of vitamin A for the human body:

1. Regulation of the synthesis of steroid hormones and proteins.
2. Activation of spermatogenesis.
3. Antitumor activity.
4. Normalization of metabolism.
5. Formation of lipids and bone tissue.
6. Improving skin condition, accelerating cell regeneration.
7. Improving the quality of nails and hair. Vitamin A makes them stronger and enhances their ability to withstand destructive factors.
8. Neutralization of free radicals.
9. Strengthening the immune system.
10. Helping the body fight infectious diseases.
11. Promotes proper growth and development of the embryo.
12. Improving the function of twilight vision by stimulating the formation of rhodopsin.
13. Prevention of inflammatory diseases of the cornea.

[Video] Briefly about the main functions of vitamin A and its role in the human body:

What foods contain vitamin A?

Sources of retinol are divided into plant and animal products, since these are initially different substances. Only once they enter the body, they are converted into retinol through a chemical chain.

Animal foods rich in vitamin A:

• fish oil, caviar;
• liver (fish, beef, veal);
• milk, its derivatives, butter;
• chicken yolk.

Green, red, orange fruits, salad greens and beans are rich in carotene. Cereals, contrary to misconception, are poor in vitamin A.

What diseases does a lack of vitamin A in the body lead to?

With a deficiency of vitamin A in the body, a person develops the following diseases and disorders:

1. Dry skin. The skin becomes dry, inflammation increases, and the risk of developing eczema increases. It has been scientifically proven that in people suffering from chronic eczema, the intensity of its symptoms decreased by 53% (with a three-month intake of vitamin A) [1].
2. Dry eyes. Severe vitamin deficiency with severe vitamin A deficiency can cause complete loss of vision or death of the cornea. One study found that taking high doses of vitamin A reduced dry eyes in infants and children by 63%. The experiment lasted for 1 year and 4 months [2].
3. Night blindness. With a lack of vitamin A, night blindness develops. A scientific study found that women suffering from night blindness began to see 50% better in the dark. The course of treatment lasted for six months [3]..
4. Infertility. Vitamin A deficiency leads to the development of infertility in men and women, and can also cause congenital malformations in children. An experiment with rats revealed that females lacking vitamin A cannot become pregnant, and their offspring are born defective [4]. Another danger of retinol deficiency is the high risk of miscarriage in early pregnancy [5]..
5. Acne. Vitamin A deficiency leads to acne, the appearance of pimples. It has been established that in the body of adults suffering from acne, the level of retinol is 80 mcg lower than in people who do not have this problem. Using a cream with vitamin A helps reduce the number of acne by half [8].
6. Delayed physical development in children. Indonesian scientists have found that vitamin A supplements stimulate skeletal growth in children with vitamin A deficiency. They gained 0.39 cm more in height than children who were given a placebo. And when retinol is combined with several vitamins, this indicator becomes even better, as was proven in another study conducted with children from South Africa [6].
7. Vitamin A deficiency increases the risk of colds, particularly throat and upper respiratory tract infections. Scientists observed Ecuadorian children who took 10,000 IU of vitamin A per week. They noticed that this group of subjects suffered less often from infectious diseases than those who received a placebo [7].
8. A lack of vitamin A causes the skin to take longer to recover. Taking retinol stimulates collagen production and also prevents the development of ulcers in people with diabetes. One study found that older men who lubricated wounds with vitamin A cream healed 2 times faster compared to patients who did not use this cream [9].

Why is vitamin A vital for humans?

Retinol, like genuine vitamin A, as well as its forms - retinoids and carotenoids, is involved in most metabolic, protective, regenerative functions of the human body. A lot of biological processes cannot do without it. It is a fat-soluble antioxidant, accumulated by the liver and muscle fibers, released as needed.

A persistent shortage of retinol, according to the World Health Organization, is involved in the annual mortality of 670 thousand children under 5 years of age. A third of the world's population is susceptible to vitamin A deficiency.

Why is vitamin A so important for human health? Let's get acquainted with its biological role, varieties, food sources, aspects of use, and specific benefits.

How to determine vitamin A deficiency?

To identify a lack of vitamin A in the body, you need to donate blood to determine the level of retinol in it. This can be done at any nearby laboratory. The normal levels of vitamin A in the blood are in the range of 0.3 – 0.8 mcg/ml.

If the result is normal, this means that there is enough vitamin in the body at the moment. However, it will not be possible to determine its reserves using analysis. In the blood, the level of retinol will be maintained at a normal level until the depot runs out. Therefore, if the analysis reveals a decrease in values, it means that the liver is devastated, and hypovitaminosis with vitamin A deficiency develops in the body.

If this indicator is elevated, then the body has run out of capacity to store it for future use. This can be dangerous, since excess vitamin A circulating in the blood is deposited in tissues and has a toxic effect.

If there are few reserves of retinol in the body, then it will be determined in the blood within normal limits, but closer to the lower values. This pattern persists until a situation arises in which the cells require more vitamin A than usual, such as pregnancy. The depot will begin to empty quickly, which has a negative impact on health. This is why pregnant women so often develop night blindness.

Types of Vitamin C Sources

The need for ascorbic acid depends on gender, age, physiological state of the body, climatic conditions of residence, as well as diseases and bad habits. The average daily intake is 60-100 mg per day.

Most of the vitamin is found in raw vegetables and fruits, and in some animal products. Being a heat-labile molecule, ascorbic acid is destroyed by heat treatment, so there is little vitamin in a diet lacking raw food.

Long-term storage, exposure to ultraviolet rays and oxygen lead to a decrease in the concentration of ascorbic acid - fruits and vegetables that have been lying around from autumn to spring will not save you from hypovitaminosis.

In the winter-spring period, you should pay attention to the consumption of especially valuable sources of vitamin C: properly prepared rose hips, sea buckthorn, black currants, rowan berries, fresh bell peppers, apples, cabbage, and herbs.

Since the micronutrient does not accumulate, it will not be possible to create a reserve in the body - the supply must be stable and daily. It is possible to prevent hypovitaminosis against the background of a limited diet with the help of nutritional supplements that will ensure that the need for vitamin C is met and will reduce dependence on the amount of fresh fruits and vegetables.

Vitamin A hypervitaminosis

Vitamin A is highly soluble in fat, so it accumulates quickly in the body. For this reason, long-term use of high concentrations of retinol (more than 180 - 430 mcg per kg of body weight per day, that is, approximately 100,000 IU) leads to an overdose.

Hypervitaminosis is dangerous. It negatively affects the functioning of internal organs. First of all, vision and the reproductive system are affected.

Acute poisoning develops when vitamin A is present in the body at a concentration of 25,000 IU/kg (7,500 mcg).

Chronic intoxication with retinol occurs when it enters the body daily in an amount of 4,000 IU/kg (1,200 mcg) for 6-15 months.

Symptoms indicating vitamin A hypervitaminosis:

• Nausea.
• Hepatomegaly.
• Decreased appetite.
• Joint pain.
• Inflammation of the cornea of ​​the eye.

Symptoms. Chronic intoxication is indicated by yellowed palms and feet, mucous membranes, while there are no acute symptoms of poisoning. Animals that were administered an excess of vitamin A in a dose exceeding the norm by 100 times developed a pro-oxidant effect. However, intoxication was not observed if vitamin E and ascorbic acid were taken into the body together with carotenoids, since these substances protect cells from oxidation.

If the dose is sharply exceeded, death may occur. Similar cases were observed when eating the liver of a polar bear, shark, husky and some marine animals. People first encountered acute vitamin A poisoning during the Third Barents Expedition in 1597, when its participants became seriously ill after eating polar bear liver.

Acute intoxication manifests itself in the form of paralysis and convulsive seizures. In chronic poisoning, intracranial pressure increases, headache develops, and nausea and vomiting occur. The macula of the eye swells, visual function suffers. The functioning of internal organs is disrupted, the liver and kidneys are primarily affected, and bruises appear on the skin. Spontaneous bone fractures are no less dangerous. Newborns whose mothers received excess vitamin A during pregnancy develop various defects. Therefore, you need to consume retinol during the gestational period strictly following the dosage.

To relieve the toxic effect, it is recommended to take mannitol, which helps normalize intracranial pressure and cope with headaches. To accelerate metabolic processes and stabilize lysosomes in the kidneys and liver, steroid hormones are administered. Vitamin E has a similar effect.

It is forbidden to take high doses of vitamin A not only during pregnancy, but also during the period of planning conception (six months before the expected pregnancy), as this poses a threat to the fetus.

Interaction of vitamin A with other drugs

Retinol interacts most effectively with tocopherol (vitamin E). This is a necessary duet for the normal mechanism of biological function of valuable substances.

• The second significant element for adequate absorption of vitamin A is zinc; its molecules are involved in the breakdown and transport of retinol.
• Ascorbic acid enhances the role of an antioxidant and stimulates the immune system.
• Vitamin D in combination with retinol ensures normal growth, formation, and functioning of the musculoskeletal system.

Coenzymes B2 (riboflavin), B12 (cyanocobalamin) and folic acid are used in pairs in the treatment of a number of ailments caused by vitamin deficiency.

Benefits of Vitamin A

Benefits of vitamin A for the body:

1. Eye protection. Vitamin A is necessary for the normal functioning of the visual organs. It is used to prevent night blindness, since vitamin A is a basic component of rhodopsin, the deficiency of which leads to the development of nyctalopia. In addition, several studies have shown that people over 50 years of age who take a vitamin A supplement have a 25% lower risk of progression to macular degeneration. It is this process that is the leading factor in the development of senile blindness [10].
2. Cancer prevention. Scientists have found that it can be used to prevent Hodgkin's lymphoma, cervical, bladder and lung cancer [11], [12], [13], [14]. However, smokers should take vitamin A supplements with caution and do not exceed recommended doses. In a study of more than 10,000 subjects, smokers with high levels of alpha-carotene and beta-cryptoxanthin were found to have a 46% and 61% higher risk of dying from lung cancer, respectively, compared to non-smokers [15]. .
3. Vitamin A is a strong antioxidant. It has the ability to neutralize free radicals that cause cellular oxidation and lead to the development of chronic diseases, including diabetes, cancer, cardiovascular pathologies, and weakened mental abilities.
4. Vitamin A helps support immunity. It strengthens the resistance of cells in confrontation with harmful flora. First of all, this concerns the respiratory system, vision, digestive tract, and reproductive organs. It takes part in the production of leukocytes, which are the main fighters against viruses and bacteria. There is evidence of a reduced risk of mortality in African children from malaria and measles, provided they do not have vitamin A deficiency [16].
5. Makes the skin clean, eliminates acne and acne. Preparations based on it are often used to treat severe acne. However, they must be prescribed by a doctor, as they have a number of contraindications.
6. Vitamin A is essential for bone health. In people with retinol deficiency, the risk of fractures increases, and with sufficient retinol, it is reduced by 6% [17].
7. Vitamin A is necessary for the normal functioning of the reproductive system and for the proper development of the fetus. A study on rats showed that a lack of retinol blocks the development of sperm, which causes male infertility. In females, with a lack of vitamin A, the number of eggs capable of fertilization decreases, and the likelihood of successful implantation of the egg in the uterus decreases. Its deficiency in pregnant women leads to disturbances in the development of the skeleton, nervous system, heart, kidneys, eyes, lungs and pancreas in the fetus. However, we must remember that an excess of retinol is no less dangerous [18], [19].

Application in medicine

Vitamin A can be prescribed by a doctor in the following cases:

• Lack of vitamin A due to low protein levels in the body. It is also recommended for patients with diabetes mellitus, overactive thyroid gland, hyperthermia, kidney pathologies, cystic fibrosis and abelatipoproteinemia.
• When there is a threat of breast cancer. There is evidence that a high intake of vitamin A from food reduces the risk of its development. This is especially true for women with a complicated medical history who have entered menopause.
• To prevent the development of cataracts.
• For diarrhea due to HIV. Taking vitamin A reduces the likelihood of death from diarrhea in HIV-infected children.
• In the treatment of malaria, to relieve the symptoms of the disease. Studies have shown its effectiveness in treating children under 3 years of age.
• In the treatment of measles, to reduce the risk of complications and reduce mortality from this infection.
• For the treatment and prevention of oral leukoplakia.
• In order to restore the organs of vision after undergoing laser correction. The best effect can be achieved by combining retinol with vitamin E.
• During pregnancy to reduce the risk of diarrhea, fever, night blindness. This is relevant for women with vitamin A deficiency.
• For retinitis pigmentosa and other diseases affecting the retina.

Use of food additives

Living far from subsistence farming and purchasing fruits and vegetables in stores, buyers are deprived of the opportunity to control their cultivation, collection and storage. Products high in vitamin C are often unavailable, and purchased fruits that have been stored for a long time contain only fiber and provide minimal benefits.

To provide the body with the necessary amount of useful substances, you have to resort to other sources: vitamin preparations or dietary supplements containing vitamin C. If the products of pharmaceutical factories are not trustworthy, then natural food supplements can become a worthy alternative to natural vitamins.

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Vitamin A for face, hair and nails

Vitamin A is not afraid of exposure to high temperatures, but is extremely sensitive to ultraviolet radiation. Therefore, products and products containing it should be protected from exposure to sunlight.

For facial skin

Vitamin A is a basic substance responsible for skin health and guarantees its firmness and elasticity. If its content is normal, the likelihood of age spots, acne, blackheads, dryness and dullness of the skin is minimized.

Vitamin A is sold in pharmacies. It can be purchased in capsules, as an oil solution or ampoules. You should not thoughtlessly use it for skin care, as the substance has high biological activity. It is recommended for use by people over 35 years of age.

Masks are made with vitamin A. To enhance the effect, various auxiliary components are added to them, for example, full-fat sour cream, burdock or olive oil, aloe juice, oatmeal, honey.

To get rid of small facial wrinkles and bruises under the eyes, apply the drug Aevit or a mixture of vitamin A and oil to the skin.

A mask based on vitamin A, ground lentils and zinc ointment helps get rid of acne. This composition needs to be applied once every 2 weeks. Contraindications to its use are open wounds on the skin, or an allergy to any component included in the composition.

For nails

To care for nail plates, vitamin A is used in conjunction with various components. In addition to retinol, to prepare the mask you will need:

• Vitamin B and D.
• Oily hand cream.
• Coconut oil.
• Lemon juice.
• 1-2 drops of iodine.

All components are mixed and applied to the nails and skin of the hands, rubbing in with light massaging movements. This composition helps to significantly improve the condition of the skin of the hands and nails.

For hair

Vitamin A is added to shampoo before each hair wash. You should not immediately pour it into the shampoo bottle, as it will oxidize. To give hair shine, strength and softness, vitamin A is added to ready-made masks.

You can enhance the effectiveness of the product with the help of auxiliary components: vitamin E, oils, decoctions of horsetail or chamomile, starch. Pepper and mustard accelerate hair growth.

People allergic to vitamin A should use such masks with caution. It is not recommended to use them if the sebaceous glands are overactive.

[Video] A practicing cosmetologist explains how to properly use retinol in cosmetology:

Proper cooking

Natural sources of vitamin C do not always reach the table in raw form: most often, dishes are boiled, fried or stewed. Some products (mushrooms, potatoes, offal and others) require mandatory preparation, sometimes lengthy, which contributes to the destruction of heat-labile molecules if the rules for their preservation are not followed.

Even the record holder for vitamin C content - rosehip - can lose up to 80% of its valuable substances when boiled for a long time or stored in crushed form.

Below are tips to help you preserve vitamin C while cooking:

1. It is advisable to minimize contact with metals (especially copper, lead, zinc): cook in enamel, ceramic dishes or pots, stainless steel frying pans, use ceramic knives.
2. Avoid unnecessary contact with air: cut immediately before cooking or eating; If it is necessary to store the crushed product, fill it with cold salted water.
3. A gradual increase in degrees destroys the vitamin more than short exposure to high temperatures: when cooking, place vegetables only in boiling water and in small portions (to maintain a boil); It is preferable to use steamers and pressure cookers with high pressure.
4. It is necessary to cook in a small amount of salted water with the addition of 1 tsp. vinegar or a pinch of citric acid (an acidic environment protects the vitamin from destruction, an alkaline environment accelerates it).
5. The fast freezing mode allows you to save more ascorbic acid, and you need to use the products without first defrosting.
6. Fresh fruits and vegetables, which contain the most vitamin C, should be stored carefully, avoiding injury, in a cool place, protected from ultraviolet radiation.

It is widely believed that the healthiest food with vitamin C is sauerkraut. This statement is true only if the dish was prepared from a fresh vegetable and stored in a tightly closed container, filled with brine.

When preparing rosehip drinks, preference should be given to infusions rather than decoctions, since boiling the berries will reduce their usefulness.

Instructions for use of vitamin A

Indications for use of vitamin A:

• Treatment and prevention of hypovitaminosis. The basis for prescribing retinol may be characteristic symptoms: weight loss, frequent infectious diseases, headaches, ulcerative defects on the mucous membranes of the oral cavity. Vitamin A deficiency can be detected through laboratory tests.
• Treatment of infectious diseases. In this case, vitamin A is prescribed together with vitamin C.
• Rickets. Retinol is used in combination with vitamin D.
• Nyctalopia (night blindness). Vitamin A is used in combination with nicotinic acid.
• Dermatological diseases, such as pustular dermatitis or psoriasis.

Vitamin A preparations are suitable for oral administration in the form of capsules, powders, dragees, solutions, tablets. Its intramuscular and intravenous administration is also acceptable. They make lotions, applications, dressings, etc. with it.

Injection of vitamin A is permissible only in a hospital, with severe retinol deficiency, or in the treatment of severe diseases of the digestive, respiratory and genitourinary systems.

The substance is applied locally in the form of an oil solution for ulcerative defects, wounds, eczema, burns, frostbite.

Oral administration is practiced in the treatment of mild hypovitaminosis. Daily dose of the drug: 3-5 tablets, after meals. The oil solution is applied to a piece of black bread in the amount of 10-20 drops 3 times a day.

The course can last from 14 days to 4 months. The exact timing depends on the specific clinical case.

Taking the vitamin for 30 days is indicated for the following conditions:

• Hypovitaminosis.
• Night blindness.
• Inflammation of the dermis and mucous membranes.
• Strengthening the immune system.

This should be followed by a break of 2-3 months, after which the course is repeated.

The injection dose for adult patients is 10,000 - 100,000 IU, and for children 5,000 - 10,000 IU. The total number of injections can be from 20 to 30.

For oral administration and intramuscular administration, the maximum single dose is 50,000 IU (15,000 mcg or 15 mg). The maximum daily dose is 5,000-10,000 IU per day.

Recipes with vitamin C

To get the maximum benefit from your food, you need to use foods high in vitamin C and either gently process them or eat them raw.

Salad “Vitamin bomb”

Ingredients:

• 1 large red pepper;
• 200 g white cabbage;
• 2 tomatoes;
• greens (parsley, dill, spinach, green onions);
• olive oil;
• garlic.

Finely chop the cabbage, mix with chopped tomatoes, peppers, and chopped herbs. Salt the vegetables. Mix 2 tbsp. olive oil with a crushed clove of garlic, season the salad, mix. You can add herbs and spices to taste (rosemary, basil, oregano, savory).

Berry tea

Ingredients:

• 2 tbsp. sea ​​buckthorn;
• 2 tbsp. black currant;
• 1 tbsp. juniper berries;
• 4 tsp Sahara.

Lightly crush the juniper berries in a mortar, mash the sea buckthorn and currants with a spoon. Mix all the berries with sugar, pour 500 ml of boiling water, leave for 20 minutes, strain. Honey can be used instead of sugar, but it should be added immediately before drinking the drink.

Grapefruit marmalade

Ingredients:

• 4-5 ripe grapefruits;
• 100 g sugar;
• 2 tsp agar-agar;
• 50 ml water.

Extract the juice from the fruit using a citrus juicer, mix with sugar and agar-agar dissolved in water. Pour into a ceramic or enamel pan, put on fire, and boil the mixture for 2 minutes. Pour the liquid into silicone molds, cool, and put in the refrigerator to harden.

You can make marmalade rich in vitamin C not only from grapefruit, but also from black currants, lemons and tangerines.

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Cranberry ice cream

Ingredients:

• 350 g cranberries;
• 300 ml heavy cream;
• 200 g sugar;
• 100 ml milk;
• 3 egg yolks;
• a pinch of vanillin.

Whisk the yolks, sugar, vanillin and milk until smooth. Place the bowl with the mixture in a water bath, stirring and heating for about 10-15 minutes until thickened (the consistency of condensed milk). Cool. Blend the cranberries with a blender and pass through a sieve to separate the seeds. Combine the resulting puree with the cooled milk-egg mixture. Whip the cream until fluffy, add, stirring slowly with a mixer or by hand with a whisk. Transfer the mixture into an ice cream mold and put it in the freezer. Stir every 30 minutes during the first two hours of cooling.

Original ice cream with vitamin C is also made from sea buckthorn. It can be prepared using a similar technology.

Rose hip syrup

Ingredients:

• 500 g rose hips;
• 500 g sugar;
• 800 ml water.

Wash fresh rose hips, remove stems and sepals. Pour 500 ml of boiling water and let it brew for 15 minutes. Then crush with a masher and leave for another 15 minutes. Add sugar to the remaining 300 ml of water, boil and simmer for 10 minutes until thickened. Strain the resulting rosehip infusion through a sieve, pour into boiling syrup, immediately turn off the heat and pour while still hot into jars.

There are many recipes for this sweet delicacy, but the most important thing when choosing the appropriate cooking method is which rosehip syrup will contain the most vitamin C: ascorbic acid will be preserved if the berries are not boiled, but poured with boiling water.

The best vitamin A on iHerb

• Solgar vitamin A. The drug is available in tablets, each of which contains vitamin A in the amount of 1500 mcg and vitamin C in the amount of 10 mg.
• New Foods. The drug is available in the form of soft tablets. Take 1 unit per day with meals. Vitamin A content per 1 serving – 10,000 IU.
• Source Naturals Active A. The drug is available in tablet form. Take 1 tablet per day. It contains vitamin A at a dosage of 25,000 IU and calcium at a dosage of 23 mg.
• Nature's Way. The release form is presented in soft gelatin capsules. Take the drug 1 time per day with meals. One serving contains 3,000 mcg of vitamin A.

Vitamin A for children

The composition of the drugs should include only vitamin A, or its combination with vitamin E. They are prescribed only for diagnosed hypovitaminosis, subject to strict adherence to the dosage.

You can independently offer your child vitamin A only if it is part of a multivitamin complex. Its content in them is low and cannot harm health.

The most popular brands:

• Vitrum.
• Complivit.
• Jungle.
• Multitabs.
• Pikovit.
• Sana-sol, etc.

You can also offer children supplements containing beta-carotene, which is converted into retinol in the body. Its overdose is not dangerous, even if you accidentally take an excess amount of the drug. The only side effect is that the skin turns yellowish. This symptom goes away on its own when the drug is discontinued.

Among the most popular supplements with beta-carotene: Alphabet, Vetoron, Supradin Kids in gel form, Triovit (allowed from 12 years old), Betaviton (allowed from 14 years old).

Aevit or retinol in capsules and solution can only be used for the treatment of vitamin A deficiency, as they contain up to 20 daily requirements of retinol, and can cause an overdose!

However, the oil solution can be used for local treatment of burns, wounds, stomatitis, eczema and ulcers.

Vitamin A content in fruits, vegetables, dried fruits:

Contraindications and precautions

Consuming excess amounts of vitamin A can be dangerous to your health. With a balanced diet, the daily dose can be easily obtained without the use of specific additives, from ordinary products. For adults, the upper daily limit is 3,000 mcg (10,000 IU). Very high doses can cause severe poisoning and even death.

Overdose symptoms:

• Deterioration of visual function.
• Joint pain, bone pain.
• Lack of desire to eat.
• Nausea and vomiting.
• Photosensitivity.
• Baldness.
• Headache.
• Dry skin.
• Liver damage.
• Yellowing of the skin.
• Stunted growth.
• Dizziness.
• Skin itching.

Excessive amounts of vitamin A are dangerous during pregnancy. Overdose carries a risk to the health of the mother and fetus. There is evidence that hypervitaminosis of vitamin A increases the risk of developing lung cancer in smokers. Therefore, you need to take retinol supplements carefully and strictly follow the dosage.

Signs of severe vitamin A deficiency

Vitamin A deficiency develops if a person consumes few foods containing this substance. Alcoholism and malabsorption aggravate the situation. You can understand that the body is experiencing a lack of vitamin A by the following signs:

• Night blindness. This is the first signal of existing hypovitaminosis.
• Corneal ulcers. With severe vitamin A deficiency, vision can be lost completely.
• Immunodeficiency.
• Frequent respiratory infections. Among children with vitamin deficiency, there is a higher mortality rate from measles.
• Diarrhea.
• Impaired growth and bone formation.
• COPD, pulmonary emphysema. Obstruction most often develops in smokers.

Signs of excess vitamin A

Symptoms of acute vitamin A hypervitaminosis:

• Nausea.
• Headache.
• Decreased performance.
• Loss of appetite.
• Dizziness.
• Dry skin.
• Brain swelling.

Chronic hypervitaminosis of vitamin A can cause the development of osteoporosis, as well as birth defects in the fetus. In this regard, retinol derivatives are especially dangerous, so it is better for pregnant women to be prescribed beta-carotene.

People with an increased risk of lung cancer, smokers, and people whose bodies are exposed to asbestos should not take vitamin A supplements for a long time.

The importance of retinol for the body

Vitamin A is a fat-soluble vitamin, so it requires fats and minerals to be fully absorbed. It is involved in many regenerating, protective and material exchange processes. It is an antioxidant that accumulates in muscle and liver tissues and is released as needed.

Retinol is involved to varying degrees in many chemical and biological processes occurring in the body:

1. Activates enzyme substances that produce components necessary for the formation of connective tissue structures, elements of hyaluronic acid, collagen, epithelial tissue, hair, teeth, cartilage, bone tissue.
2. Affects the activity of the production of protein substances for muscle and membrane cell tissues, RNA and DNA structures.
3. Protects vision from negative external influences, increases the ability of twilight vision, and moisturizes the corneal tissue.
4. It has immunostimulating activity, which is achieved through the synthesis of immunoglobulins, lysozyme, interferon, and a complex of anticancer substances.
5. Plays an important role in the synthesis of taurine (sulfur-containing amino acid), which controls uninterrupted nerve impulse transmission.
6. The effect of vitamin A on the blood is enormous, which manifests itself in the maintenance of hematopoiesis.
7. Regulates important processes such as spermatogenesis and sex-hormonal balance.
8. Makes the skin elastic, protects against early aging and keratinization.
9. Prevents oxidative processes, binds and neutralizes radicals dangerous to the body.

Vitamin A can be of animal origin (retinoids) or plant origin (carotenoids). Retinoids are found in animal products, they are already dissolved in fat and are 100% digestible and bioactive. Carotenoids are coloring enzyme compounds and are present in plant fruits (fruits and vegetables), giving them a green, red or orange tint.

You can learn more about vitamin A from this video:

Excess and deficiency of retinol

With a balanced diet, the body receives enough vitamin A from food. There is a lot of it in meat products, eggs, milk, fish, and fortified cereal products. In the form of beta-carotene, it is present in various fruits and vegetables. Fish oil, caviar and other seafood are rich in retinol.

It is very important to observe moderation in the use of retinol supplements. In large quantities it is harmful to the body. The cause of retinol hypervitaminosis is usually a violation of the dosage of vitamin preparations or dietary supplements.

Excessive retinol content in the body is accompanied by characteristic symptoms:

• yellowing of the skin on the feet and palms, mucous membranes, which is mistaken for jaundice;
• in case of acute retinol poisoning, patients experience paralysis, convulsive contractions, increased intracranial pressure, nausea and vomiting reactions, cephalalgia, visual disturbances;
• Exceeding the norm of retinol in the body is extremely toxic for the kidney and liver structures.

To treat an overdose, Mannitol is prescribed, which reduces ICP, as well as glucocorticosteroid drugs, which increase the rate of destruction of retinol in the body.

Our body is adapted to such cases when retinol intake is reduced. But this period should not be allowed to last more than 200–300 days. In the body, retinol reserves stored in the liver are only sufficient for a certain period, after which they must be replenished. The causes of deficiency are steatorrhea due to abuse of weight loss drugs or alcohol, hepatic cirrhosis or thyroid disease.

With the development of retinol deficiency, patients experience the following symptoms:

• increased dryness of the skin;
• brittle hair and ribbing of nail plates;
• destruction of the cornea in young children;
• diarrhea;
• lack of appetite;
• dry eyes and night blindness;
• pathological immune deficiency;
• delay in physical development and growth.

If a deficiency develops, all patients, including pregnant women and children, are prescribed to take specialized medications containing vitamin A. But before this, you need to make sure that there is a deficiency of the substance. You can determine the level of retinol in the blood by taking the appropriate test. Only after diagnosis is the necessary vitamin replacement therapy prescribed.

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