Vitamin A in products

Vitamin A in products

What is vitamin A for?

Vitamin A is the main component of proper functioning of the immune system and maintaining a healthy metabolism. In the form of retinol, vitamin A is included in most tissues of the human body (ranging from bones, internal organs and muscles, to skin, hair and teeth), regulating all kinds of healing and growth processes.

The most important property of vitamin A is the ability to bind free radicals to limit their negative effects, as well as the ability to slow down the aging process and the growth of cancer cells. Among other things, vitamin A enhances the action of various antioxidants.

Vitamin A for healthy skin

Retinol (vitamin A1) is necessary for skin tissues and mucous membranes, both to maintain health and to recover from damage. One of the key functions of retinol is to improve the synthesis of collagen, a building material for the connective tissues of the body. Recall that with age, the amount of collagen in the body decreases.

Due to this factor, retinoids, which are a synthetic analogue of vitamin A, are contained in many cosmetics for treating skin and prolonging its youth – from anti-aging creams and lotions against sunburn, ending with anti-acne drugs and even stretch marks.

Daily need for vitamin A

For adult men, the daily need for vitamin A is 900 micrograms (equivalent to 3000 IU), for adult women, 700 micrograms (2300 IU). Teenagers need about 600 micrograms of this vitamin (2000 IU), and young children need 300-400 micrograms (1). During pregnancy and breastfeeding, the needs of women for vitamin A are usually increased.

It should be noted that vitamin A is able to accumulate in the tissues of the body – in other words, its regular use in excessive amounts leads to intoxication. The upper limit of the safe daily dose is 3000 mcg for adults and 900 mcg for children. The safe limit of a single use is about 9000 mcg.

Vitamin A deficiency: symptoms

A typical “urban” diet consisting of meat preparations (sausages, meatballs) and various cereals (ranging from bread and pasta, to white rice and even buckwheat) is easily able to form vitamin A deficiency. It is also important that the use of low-fat products exacerbates the situation, as this removes vitamin A.

Chronic deficiency of this vitamin in the diet affects the complex decrease in human immunity, the frequent incidence of colds and other infectious diseases, visual impairment (especially in the dark). The skin becomes dry and begins to crack, hair and nails lose their firmness and shine, dandruff appears.

ProductThe content of vitamin C per 100 g Percentage of daily allowance
Cod liver oil 30,000 mcg 3333%
Liver (turkey) 8000 mcg 895%
Liver (beef, pork, fish) 6500 mcg 720%
Sweet red pepper 3300 mcg 370%
Sweet Potato 2100 mcg 230%
Carrot 1000 mcg 110%
Broccoli 830 mcg 93%
Butter 680 mcg 90%
Green salad 550 mcg 75%
Spinach 470 mcg 63%
Pumpkin 430 mcg 52%
Cheese 265 mcg 43%