What is vitamin A?
Retinol is the first studied vitamin, thanks to which he is called “Vitamin A”. Being fat soluble, it tends to accumulate in the liver, and when taken in large doses can cause intoxication.
Vitamin A is found in fish eggs and liver, and the animals also carotene, contained in fruits and vegetables, enters the body, is converted to vitamin A. It is important that the beta-carotene is non-toxic, and it can not overdose.
Why do I need retinol?
Vitamin A ensures the integrity of the cells that form the skin and mucous membranes, and skin lesions Retinol speeds up the healing process. Many cosmetic compositions comprise analogs, positively affecting the skin.
Vitamin A and beta-carotene, being a potent antioxidants are prevention and treatment of cancer. In addition, beta-carotene neutralizes the most dangerous types of free radicals.
The daily requirement for vitamin A
For adults the daily requirement for vitamin A is 900 micrograms (3000 IU), the maximum permissible dose – 3000 mg (10 000 IU). It is important to note that at high doses the vitamin can cause serious damage to health and even cause death.
Unfortunately, the symptoms of overdose and lack of retinol is very similar and easily confused – dry skin, brittle hair, drop immunity, fatigue, insomnia, impaired vision in the dark.
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The vitamin A content in the products
Most vitamin A is found in fish oil and grain caviar, beef liver, cod liver oil. Quite a lot of retinol containing cheese, butter, fat cheese, eggs, whole milk and cream.
It is important to remember that grain products, low fat milk and cheese, beef, pork and other meats contain minimal amounts of vitamin A. In addition, retinol, as well as other fat-soluble vitamin, destroyed by sunlight.
The content of beta-carotene in the products
Despite the fact that beta-carotene in the digestion process is convertible to vitamin A, its digestibility than twelve times lower digestibility retinol obtained from animal sources (especially fish oil).
Remember that although carrots, dill, parsley, rosehips, and many other vegetables contain beta-carotene, a full replacement for animal sources of vitamin A, they will only be if you eat several kilograms of carrots a day.
Vitamin A – the most important of vitamins. He is responsible for the good condition of the skin, maintaining the immune system and the protective functions of the body. But it is important to remember that beta-carotene is much less effective animal vitamin A.