Many people underestimate the beneficial effects of organic compounds on the human body. In particular, if you know which foods contain vitamin A, you can create a complete menu and restore your health. It is important that this fat-soluble substance has a beneficial effect on almost all human organs, and its deficiency leads to disruptions in their functioning. It is known that vitamin A accumulates in the body. This means that to replenish reserves, it is enough to consume only a small amount of products containing it every day.

What is vitamin A?

Essentially, vitamin A is a group of compounds that are similar in chemical structure. The most valued are retinol and beta-carotene. The former is fat-soluble vitamin A, and the latter is a provitamin, which is converted into retinol in the liver.

On a note! The maximum amount of retinol is found in animal products, while carotene is often present in plant foods.

Beneficial features

It is difficult to overestimate the beneficial properties of vitamin A. They are as follows:

• therapy of diseases of the eyes, bones, liver and respiratory organs;
• strengthening the immune system;
• prevention of the development of malignant tumors;
• decreased blood pressure;
• assistance in the treatment of atherosclerosis.

Due to the effects of retinol and carotene, metabolic processes in the human body are stimulated. A person suffers less from colds because the immune system is strengthened. In addition, vitamin A helps strengthen vision, allowing you to see in bright light and at dusk.

When retinol and beta-carotene are supplied in sufficient quantities, the functioning of the adrenal glands, which synthesize an important hormone for the human body, is restored. The beneficial effect also affects sexual functions, as well as the activity of the thyroid gland. The beneficial properties of vitamin A are manifested in the successful fight against carcinogens.

Daily doses

It is quite difficult to say exactly how much vitamin A a person needs daily to maintain health. Dosages depend largely on the individual characteristics of the body and a number of factors. But you can announce the average daily norms.

The dosages are as follows:

• man – 900 mcg;
• woman – 800 mcg;
• child up to six months – 400 mcg;
• child from six months to one year – 500 mcg;
• child from 1 year to 3 years – 300 mcg;
• child from 4 to 8 years old – 400 mcg.

The maximum dosage should not exceed 3,000 mcg per day.

During pregnancy, the female body requires more retinol and carotene (approximately 2,800 mcg per day). Also, daily norms increase during lactation. The thing is that some of the valuable components are transferred to the baby during breastfeeding. This means that during the lactation period it is necessary to provide both the female and children's bodies with the necessary retinol and carotene.

List of foods with vitamin A

Natural sources of retinol in its pure form, which is so necessary for the body, are exclusively animal products, namely:

• butter;
• chicken eggs (yolks directly);
• cream;
• kefir, cottage cheese and other fermented milk products;
• fish fat;
• liver;
• kidneys and others.

On a note! To get rid of a disease called “night blindness,” it is recommended to eat half-raw liver. During prolonged heat treatment, most of the valuable substances are lost. And in raw products there is a maximum of retinol.

Plant foods containing vitamin A are listed:

• carrot;
• red pepper;
• pumpkin;
• cabbage;
• salad;
• tomatoes;
• zucchini;
• black currant and others.

Greens, as well as orange and red vegetables and fruits contain more carotene.

It can be concluded that vitamin A is contained in significant quantities in food, the table confirms this.

Tables of foods with vitamin A

Table of plant foods high in vitamin A

Table of animal products with vitamin A

The product's name	Amount of retinol per 100 g (mg)
Fish fat
Liver of animals and birds
Fish liver
Granular caviar
Butter
Egg yolk
Sea fish
Whole milk
Sprats (canned in oil)
Sour cream with a high percentage of fat content
Hard cheese

To correctly compose your diet, you need to carefully read the data in the tables. This will help avoid deficiency and overdose, as well as many problems associated with them.

The rate of conversion of beta-carotene to retinol, in particular, is affected by the combination of foods in the diet. For example, it is useful to combine plant foods containing large quantities of vitamin A with fats. This means that it is recommended to prepare vegetable salads and season them with sunflower, olive or other types of oils. In addition to the fact that this dish contains many vitamins and nutrients, it is considered low-calorie and therefore safe for your figure.

Vitamin A overdose

As a rule, an overdose of vitamin A is possible if additional medications based on it are taken in high doses. It is almost impossible to achieve a similar effect by consuming foods containing retinol in large quantities.

An overdose of vitamin A is manifested by the following symptoms:

• severe migraines;
• formation of cracks in the corners of the mouth;
• nausea, which is sometimes accompanied by vomiting;
• itching on the skin;
• nervous excitability;
• swelling on the body, which is sometimes so severe that it causes pain.

On a note! Despite the fact that an overdose does not occur when eating regular foods, one fatal case was recorded when eating one carrot for a month. Although, it has not yet been proven what exactly led to death. It is likely that the cause was not precisely an excess of retinol, but another consequence of a mono-diet.

At the first symptoms of an excess of vitamin A, you should stop eating foods containing it. If you do encounter an overdose, it is recommended to include foods rich in vitamin C in your diet, and also consult a doctor in a timely manner. Based on the results of the analysis, it will become clear what to do next.

On a note! It is especially important to monitor your health during pregnancy, since it poses a threat not only to the mother’s body, but also to the fetus.

Vitamin A deficiency

Not only an excess, but also a lack of vitamin A has a negative impact on health. Retinol deficiency can be easily determined by the following signs:

• malfunctions of the visual organs;
• decreased immunity;
• dry and pale skin
• excessive sweating and oily skin, which is associated with disruption of the sweat and sebaceous glands;
• severe fatigue even after minor physical exertion;
• developmental delay in childhood.

Common consequences of vitamin A deficiency are eye diseases. For example, “night blindness”, conjunctivitis and others. Cloudiness and dryness of the cornea may occur.

Due to a decrease in immune functions, the body becomes vulnerable to colds and other diseases. In addition, slow reactions and decreased concentration are associated with a lack of retinol.

When vitamin A enters the human body in insufficient quantities, cellulite often forms, popularly called “orange peel.” It appears in the form of characteristic bumps that are noticeable on the skin. With a lack of retinol, malfunctions in the liver, central nervous system, respiratory system and digestive organs cannot be ruled out.

On a note! It is not uncommon for vitamin A deficiency to occur with regular consumption of preservatives or a lack of vegetables and fruits.

Vitamin A preparations

If a food product does not help cope with a lack of vitamin A, drugs based on it come to the rescue. However, before taking them, you should consult your doctor, because only he will be able to choose the optimal dosage.

For medical purposes, retinol in the form of synthetic drugs is prescribed for diseases of the eyes, skin, ulcers, malfunctions of the thyroid gland, and hair problems.

Known preparations based on vitamin A:

• Aekon in the form of an oil solution;
• Aevit (vitamin complex containing retinol and tocopherol);
• Betoron.

There are other preparations in which retinol is presented alone or in combination with other vitamins.

Video about which foods contain vitamin A

Retinol is a natural antioxidant that penetrates cell membranes and protects them from the damaging effects of free radicals. But these are not all the more positive properties for which vitamin A is valued. It is responsible for the immune system and the functioning of the human body as a whole. Without retinol, no organ can fully function. This substance has a particularly positive effect on vision, skin, nails and hair.

To replenish vitamin A reserves in the body, it is necessary to properly formulate a diet. You can find out which food products contain it from the video.

Contents:

The importance of this vitamin. Why is its deficiency dangerous? Daily norm. What products contain it?

The answer to the question “what foods contain vitamin A” is not as simple as it might seem at first. Let's look at what is meant by this element and where it can be found.

Varieties

The term refers to several different but similar nutrients that can be divided into two main categories:

• Retinoids (or retinol)- a biologically available form of the vitamin present in animal foods.
• Carotenoids- provitamin A, present in plant foods.

The only type of this element that the human body can use relatively easily is retinoids. Common foods containing retinol include liver and eggs. If we consume carotenoids contained in plant foods, the body will need to convert them into a bioavailable form, that is, into retinol, in order to be used further. If you are in excellent health, then there will be no problems with this process.

There may be a number of factors that may inhibit the body's ability to absorb carotenoids and convert them into retinol. These problems include:

• genetic factors;
• problems with the digestive system;
• alcohol consumption;
• certain types of medications;
• exposure to toxins;
• some diseases that interfere with the digestion of fats (for example, granulomatous disease, cystic fibrosis, gallbladder and liver diseases).

For most people, this transformation is very difficult. This applies most to infants, diabetics and people with problems with bile formation. Also, this kind of ability depends on the overall composition of a person’s diet. For people on a low-fat diet, the effectiveness of this process will be clearly low.

Many people believe that vitamin A is just beta-carotene. At the same time, people often think that by consuming enough carrots and some other plant products, they provide themselves with this element. But if your body is unable to fully convert carotenoids into retinol, then avoiding animal foods (for example, with a vegetarian diet) can lead to a deficiency of this substance.

Risks associated with shortages

This vitamin is important for vision, immune system function and cell growth. It works in conjunction with other vitamins and minerals including D, K2, zinc and magnesium.

Typically, the population of developed countries rarely faces a shortage of this element. The earliest sign of deficiency is night blindness, which can lead to permanent blindness if left untreated. A deficiency of this compound also suppresses the immune system, which can cause complications from infectious diseases. Other consequences are:

• Hormonal imbalance.
• Infertility.
• Affective disorders.
• Skin problems (such as eczema and acne).
• Thyroid dysfunction.

Among the population groups most susceptible to deficiency are vegetarians and alcoholics.

Element importance

Vitamin A is very important for good vision, especially for preventing age-related changes in the cornea. It affects vision primarily through the regulation of gene expression. For this mechanism to work correctly, it is necessary to convert retinol into retinal and then into retinoic acid.

To optimize metabolism, it is important to consume natural foods rich in vitamins in general, and not just A.

What products contain it?

As with other elements, it is not just the fact of its presence in the product that is important, but the level of its concentration. Here is a list of foods rich in vitamin A.

• Beef liver - 8,2 .
• Chicken eggs - 0,25 .
• Butter - 0,4 .
• Whole cow's milk - 0,03 .
• Cream - 0,06 .
• Fresh fish - 0,05 .

Sources of provitamin A (carotenoids):

• Carrot - 9,0 .
• Parsley - 5,7 .
• Rose hip - 2,6 .
• Dill - 4,0 .
• Salad - 1,75 .

A number of studies have shown that taking vitamin A supplements beyond the recommended limits can have toxic effects on the body and increase the risk of heart disease, cancer and other health problems. For this reason, it is safer to use products containing the vitamin rather than dietary supplements.

The risk of toxic effects is especially high when using dietary supplements containing a biologically available form - retinol or retinoic acid. Signs of such exposure include:

• Hair loss.
• Confusion.
• Osteoporosis.
• Liver damage.

Daily dose

• Daily value for adult men and women - 900 And 700 mcg respectively.
• For pregnant women it is equal to 750–770 mcg, and among nursing mothers it is almost twice as high - 1200–1300 .
• In children the picture is the opposite - only 300–400 mcg/day.

Conclusion

The element in question is necessary for the normal functioning of many organs and systems of the body. Vitamin A is found in foods of both plant and animal origin. Their correct selection, as well as the use of any nutritional supplements, require caution and knowledge of the current state of health of a particular person.

Vitamin A belongs to the group of fat-soluble compounds (lipovitamins). It is able to be deposited in the body, mainly in the liver.

According to WHO, with vitamin A deficiency, none of the food products can cover its deficiency, and therefore it is necessary to take retinol in the form of pharmacological preparations.

Vitamin A is formed in the body from provitamins – “carotenoids” – supplied from outside. The term comes from carrot (English), since these precursor substances were first discovered in carrots. Related compounds are present in a wide range of vegetables and fruits (especially yellow, red and orange), as well as in algae and certain types of mushrooms.

Currently, science knows more than half a thousand carotenoids.

The most common ones are:

• a-, b- and d-carotene;
• zeaxanthin;
• lutein;
• lycopene

Beta-carotene undergoes oxidation in the human liver and, when broken down, forms vitamin A.

The unit of measurement for retinol is 1 ER, which corresponds to 1 mcg of retinol, 6 mcg of b-carotene, or 12 mcg of other carotenoids.

1 mcg is 3.33 IU for retinol or 10 IU for b-carotene.

Important:It has been experimentally proven that beef, skim milk, as well as grain crops contain insufficient amounts of carotene and retinol, i.e. they cannot serve as complete sources of vitamin A.

Animal products containing vitamin A:

• beef liver;
• Cod liver;
• fish fat;
• sea ​​fish caviar;
• whole milk;
• cream;
• egg yolk.

Plant sources:

• carrot;
• tomatoes;
• pepper ("Bulgarian" and hot cayenne);
• spinach;
• broccoli;
• parsley;
• parsley;
• peas;
• soya beans;
• apples;
• (kelp algae).

Important:Provitamin A is present in large quantities in herbs such as alfalfa, horsetail, peppercorn, lemongrass, nettle, sage, hops, plantain, etc.

Vitamin A is involved in a number of metabolic processes occurring in the human body. It plays an important role in the regulation of protein biosynthesis and ensures the stability of cell membranes. The connection is necessary for the formation of bone tissue, as well as enamel and dentin. Thanks to it, the fat reserves a person needs are formed.

Note:It has been known since ancient times that consuming liver improves visual acuity and helps prevent or cure night blindness.

Retinol is necessary for adequate photoreception (light perception); it takes part in the biosynthesis of retinal pigment. Important carotenoids prevent cataracts and significantly reduce the likelihood of developing macular degeneration, a pathology that is one of the main causes of blindness.

Vitamin A is one of the most effective natural antioxidants. It minimizes the harmful effects of free radicals, which allows the use of retinol and carotenoids for the prevention and treatment (as part of complex therapy) of cancer. Clinical studies have shown that b-carotene reduces the likelihood of recurrence of malignant tumors after surgery.

The antioxidant effect helps prevent the development of a number of serious pathologies of the heart and blood vessels.

Vitamin A is able to increase the serum concentration of high-density lipoproteins necessary for the body.

The carotenoid lycopene, which is found in large quantities in tomatoes, prevents the deposition of cholesterol on the vascular walls, thus protecting a person from its dangerous consequences. This provitamin also reduces the likelihood of developing malignant breast and prostate cancer.

The condition of the nonspecific condition largely depends on vitamin A. The compound is capable of increasing the body's resistance to infectious agents of a bacterial and viral nature (the phagocytic activity of leukocytes significantly increases).

A sufficient intake of vitamin A from food reduces the likelihood of developing colds, as well as infections of the genitourinary and respiratory systems and gastrointestinal tract.

Children who eat well and regularly receive retinol and carotenoids in the required amount are much easier to tolerate "" and ".

The constant presence of a sufficiently high level of retinol in the serum significantly increases the life expectancy of patients suffering from.

Vitamin A is actively involved in the process of regeneration of the epithelial layer of the skin and mucous membranes. Its drugs are widely used in the treatment of any (, etc.), as well as skin damage due to mechanical injuries or burns. By stimulating the process of collagen biosynthesis, retinol ensures rapid healing, greatly reducing the risk of developing secondary infectious complications. Vitamin A significantly improves the quality of tissue that is formed again at the site of significant damage.

Note:Many modern cosmetic preparations include retinoid substances, which are nothing more than synthetically produced analogues of vitamin A. Creams with retinoids are very helpful for sunburn.

The beneficial effect of retinol on epithelial cells improves the functional activity of the bronchi and lungs. Providing patients with vitamin A supplements can speed up recovery from pathologies of the digestive tract such as peptic ulcers and colitis (inflammation of the mucous membranes of the walls of the large intestine).

Retinol is one of the most important organic compounds necessary for the normal intrauterine development of the unborn child.

Women who are preparing to become mothers are advised to consume adequate amounts of vitamin A to improve fetal nutrition and reduce the likelihood of having an underweight baby.

For pregnant women, the daily intake of retinol should be 750-770 mcg. For nursing mothers, the norm recommended by Russian doctors is higher - 1200-1300 mcg.

Important: During pregnancy, you should not consume more than 6000 IU per day, since high doses have a teratogenic effect on the fetus. For the same reason, fish oil is strictly contraindicated for women during pregnancy.

How much vitamin A is needed per day?

The average vitamin A intake for an adult is 3300 IU (1000 mcg) per day. Against the background of pathologies caused by hypovitaminosis A, it is recommended to increase consumption by 3 times (up to 10,000 IU).

Important:climatic conditions can affect the body's need for vitamin A. Cold weather does not have any effect on retinol metabolism, but a hot climate makes its own adjustments: the need for this vitamin increases significantly.

Babies in their first year of life require 400 mcg of retinol per day. Children from 1 to 3 years old need 450 mcg of the vitamin, from 4 to 6 years old - 500 mcg, and from 7 to 10 years old - 700 mcg per day.

For teenagers, the norms are the same as for adults.

Note:The need is reduced in women who take birth control pills.

Hypovitaminosis: causes and symptoms

The level of vitamin A in plasma is considered insufficient if it is below 0.35 µmol/l.

Even at a level of 0.70-1.22 µmol/l, the amount of retinol in its main “storage”, i.e. in the liver, is noticeably reduced.

The main reasons for the development of hypovitaminosis include:

To fully absorb vitamin A, you need to consume enough fat and complete protein. It must be present in food, the absence of which makes it difficult to absorb retinol.

Important:Hypovitaminosis A is quite often observed in vegetarians who do not replace animal products with the required amount of complete plant protein.

Typical manifestations of hypovitaminosis include:

• increased temperature sensitivity;
• decreased pain threshold;
• early aging of the skin (appearance of wrinkles);
• dryness and flaking of the skin;
• redness of the eyelids;
• feeling of a “foreign body” or “sand” in the eyes;
• accumulation of mucus and formation of crusts in the corners of the eyes;
• urinary incontinence (sphincter weakness);
• hyperesthesia (pathologically high degree of sensitivity) of tooth enamel;
• deterioration of erectile function;
• early ejaculation.

A very characteristic manifestation of retinol deficiency is hemeralopia - a significant deterioration of vision at dusk.

Consequences of vitamin A deficiency:

• xerophthalmia (dry cornea);
• corneal clouding;
• precancerous pathologies and skin cancer;
• atrophic gastritis;
• intestinal inflammation;
• pancreatitis;
• decreased sex drive;
• mastopathy;
• malignant tumors of the mammary glands;
• gynecological diseases (etc.);
• cachexia (exhaustion);
• anemia (anemia);
• frequent respiratory infections;
• cystic liver formations;
• insomnia.

Indications for taking vitamin A

Vitamin A is prescribed orally, for injection (IM) or for topical use if diagnosed:

• pathologies of the skin and mucous membranes;
• inflammation of the cornea and conjunctiva of the eyes;
• burns, fractures and other injuries (to speed up regeneration).

Mild and moderate hypovitaminosis requires doses of up to 33,000 IU for adult patients and from 1,000 to 5,000 for children. For skin diseases, dosages are higher - 50,000-100,000 and 5,000-10,000 IU, respectively.

Hypervitaminosis

Important:Vitamin A has a toxic effect on the body when consumed 25,000 IU per day.

Symptoms of hypervitaminosis:

• pain in the abdominal area;
• hepatosplenomegaly;
• alopecia;
• arthralgia;
• “jams” in the corners of the mouth;
• delay of menstruation;
• dry skin;
• increased fragility and thickening of the nail plates.

Important:A lack of zinc leads to impaired absorption of retinol.

The combination of vitamin A and ethanol causes more liver damage than exposure to alcohol.

Retinol (vitaminA ) supports the body's protective functions, prolongs the youth and beauty of the skin. Its deficiency leads to many health problems. This can be avoided by accurate knowledge of the daily intake of retinol and which products contain it in the largest quantities.

The role of vitamin A is to maintain proper metabolism and normal immune system function. This component in the form of retinol is found in the skin, hair, teeth, bones, muscles, and regulates the process of regeneration and tissue growth.

It has a unique ability to limit the negative effects of free radicals on the body. Thanks to this property, this most important organic compound for humans resists the growth of cancer (malignant) cells and significantly slows down the aging process. Retinol increases the effectiveness of other antioxidants, in particular vitamins E.

Value for skin health

Skin tissues and mucous membranes need vitamin A not only as an element that supports their functionality, but also as a substance that helps restore the epidermis and mucous membranes after receiving various types of damage. This is due to the fact that this compound improves the production of collagen, which is a building material for connective tissues in the human body.

Anti-aging and cosmetic products intended for the treatment of skin problems, as a rule, contain retinoids - a synthetic analogue of vitamin A. These are not only creams and lotions, but also pharmaceutical preparations for stretch marks and rashes.

Daily requirement for vitamin A

Determined by age and gender. A child needs about 300-400, a teenager - 600, an adult woman - 700, a man - 900 mcg. Pregnant and breastfeeding women need much more retinol.

Vitamin A accumulates in body tissues and its excessive intake with food can lead to poisoning. The safe upper limit of the daily value for children is 900 mcg, for adults - 3000 mcg. It is allowed to consume no more than 9000 mcg at a time. A higher dosage is fraught with poisoning.

Symptoms of Vitamin A Deficiency

The diet of a typical city dweller consists of cutlets, sausages and other semi-finished meat products, white rice, pasta, bread, buckwheat and other grains. Such a diet does not allow you to obtain vitamin A in the required amount, which leads to its deficiency. Eating low-fat foods makes the situation even worse.

A constant lack of retinol negatively affects the body's protective functions. Reduced immunity leads to the fact that a person more often suffers from colds, infectious diseases, and loses visual acuity. The latter is especially important in the dark. The nail plate and hair become fragile, and the skin becomes excessively dry. The lack of this important organic compound is indicated by the appearance of dandruff.

Vitamin A content in foods

Vitamin A comes in several variations. They have different chemical structures and are absorbed in the body in different percentages. The following foods contain true provitamin A: eggs, butter, whole milk, full-fat cottage cheese, cheese, fish liver, caviar.

Fruits and vegetables contain beta-carotene. During the digestion process, it turns into vitamin A, which is absorbed much worse than retinol of animal origin. One microgram of beta-carotene found in carrots or pumpkin can be 1/12 or even 1/24 microgram of retinol, which is found in the liver of marine fish.

To prevent a deficiency or overdose of retinol, you need to know its content in various product groups.

Table of vitamin A content in foods

Product	Vitamin A content per 100 g	Daily Value Coverage
Cod liver oil	30,000 mcg	3333%
Liver (turkey)	8000 mcg	895%
Liver (beef, pork, fish)	6500 mcg	720%
Liver (chicken)	3300 mcg	370%
Sweet red pepper	2100 mcg	230%
Yam - sweet potato	1000 mcg	110%
Carrot	830 mcg	93%
Broccoli	800 mcg	90%
Butter	680 mcg	75%
Green salad	550 mcg	63%
Spinach	470 mcg	52%
Pumpkin	430 mcg	43%
Cheese (Cheddar)	265 mcg	30%
Melon	170 mcg	20%
Eggs (chicken)	140 mcg	16%
Apricot	100 mcg	16%
Tomatoes	40 mcg	5%
Polka dots	38 mcg	4%
Milk (regular)	30 mcg	3%
Green pepper	18 mcg	2%

The most accessible and richest vitaminAthe product is carrots. Beta-carotene present in this vegetable gives it its characteristic reddish tint. To fully meet the daily requirement for retinol, both an adult and a child need to eat two medium carrots daily.

Vitamin A overdose

Retinol intoxication from consuming plant-based products is unlikely. The amount of vitamin A in the table above is given in pure form, that is, the data does not need to be divided by “12” or “24”, since the resulting percentage absorption will be slightly lower.

The real danger is the combination of dietary nutrition with vitamin-rich foods and retinol capsules. To further aggravate the situation, the symptoms of hypervitaminosis with retinol, without consulting a specialist, can be mistaken for vitamin deficiency (lack of vitamin A).

Conclusion

VitaminA- an essential element for maintaining the health of various body tissues at the cellular level and the immune system. Most of it is found in animal liver, carrots, sweet potatoes and sweet red peppers, and many green plants.

Vitamin A, or RETINOL in other words, was discovered by several scientists at the beginning of the twentieth century. This was almost the first vitamin that became known to mankind. It was designated “fat-soluble A factor” because it did not saponify when exposed to alkali. This is where the name “vitamin A” comes from. Scientists of those times were able to find out that the substance is associated with lipids and helps animals grow. They also determined what vitamin A was found in: butter, eggs and some dairy products.

Few people know that in addition to the second name - RETINOL - the vitamin has several other names: anti-infective vitamin, anti-xerophthalmic vitamin, dehydroretinol.

The substance itself exists in two forms:

• ready-made (vitamin A itself – RETINOL);
• provitamin A (carotene): a plant analogue of the vitamin, which already becomes RETINOL in the body.

RETINOL is a pale yellow color that comes from the red plant pigment beta-carotene. One of the advantages of the substance is its resistance to high temperatures. Therefore, after heat treatment, it will not lose most of its beneficial properties (only from fifteen to thirty percent). True, if you store the product for a long time in the air, it will easily collapse.

Properties of vitamin A

This substance can form the following compounds:

• RETINOIC ACID;
• RETINOL;
• RETINO ACETATE;
• RETINAL;
• RETINOL PALMITATE.

Vitamin A itself is an unsaturated cyclic alcohol. It is capable of oxidizing inside the body and thus forming RETINOIC acid and A-aldehyde.

Already in past centuries, scientists tried to find out where vitamin A might be found. It turned out that its amount in products of animal origin primarily depends on whether the animal itself consumed this vitamin. For this reason, cow oil contains much less of this vitamin than fish oil, since fish feed on plant plankton rich in vitamin A.

Vitamin A (CAROTENE) is found in large quantities in foods:

• carrots;
• red rowan;
• parsley;
• pumpkin;
• sweet pepper;
• tomatoes;
• spinach;
• broccoli;
• green peas;
• green onions;
• peaches;
• apricots;
• apples;
• grapes;
• watermelons;
• melons;
• rosehip.

The listed products are sources of carotenoid, that is, vitamin A of plant origin.

There are also products of animal origin that contain vitamin A (retinol) in large quantities:

• fish fat;
• liver (primarily beef);
• butter;
• eggs (especially yolks);
• cream;
• milk (whole);

Grain products, as well as skim milk (even with vitamin supplements) cannot be complete sources of retinol, since the substance is contained in minimal concentrations.

The greatest amount of vitamin A is found in the foods presented below.

Table of foods high in vitamin A.

Products	Amount of vitamin A per 100 g of product (mcg)	Content of the daily vitamin requirement per 100 g of product (%)
Fish oil (from cod liver)	25,000 mcg	2500 %
Beef liver	8,367 mcg	836 %
Cod liver (canned)	4400 mcg	440 %
Carrot	2000 mcg	200 %
Red rowan	1500 mcg	150 %
Acne	1200 mcg	120 %
Parsley	950 mcg	95 %
Chicken egg yolk	920 mcg	92 %

What is vitamin A for?

Vitamin A plays an important role in the body. It helps preserve intact the cells that form the mucous membranes and skin, promotes rapid healing of wounds, scratches and other injuries. It also prevents early keratinization and death of skin cells. Therefore, many cosmetics manufacturers include it or similar substances in their products.

Retinol- This is one of the most essential vitamins for the eyes. After all, it plays a significant role in the process of photoreception: it provides the possibility of clear twilight, color and light vision.

At the same time, this vitamin is a powerful antioxidant, which is why they are effective in the treatment and prevention of cancer.

Daily value of vitamin A

To determine how much vitamin A the body requires, it is necessary to pay attention to the age and condition of the person. For children, men, women (especially pregnant and lactating women), this indicator will be different.

In children, the consumption rate will vary depending on age:

• infants from birth to six months need 400 mcg per day;
• after six months and up to a year – 500 mcg per day;
• from one to three years – 300 mcg;
• from four to eight years - 400 mcg;
• from nine to thirteen years - 600 mcg.

The male population requires 900 mcg of retinol (or 3 thousand IU) from 14 to 70 years of age.

For women, the daily norm is lower: from 14 to 70 years old - 700 mcg (or 2,300 IU). But the indicator changes during pregnancy or breastfeeding:

• pregnant women under 19 years of age require 750 mcg;
• pregnant women over 19 - 770 mcg;
• lactating women under 19 years of age - 1200 mcg;
• nursing mothers over 19 years of age – 1300 mcg.

If a person is diagnosed with a disease associated with a lack of vitamin A, the dose is often increased to 10 thousand IU per day.

It is often impossible to meet the daily requirement vitamin A only through food. Therefore, one-third of the daily requirement can be obtained from pharmaceutical supplements, and two-thirds from natural products.

Vitamin A deficiency: symptoms

Vitamin A deficiency can be expressed in different ways in the body: it all depends on the stage and severity of the condition. Signs can be expressed over a long time, appearing in turn.

There are 3 stages of development of vitamin A deficiency.

1. Primary stage. The functioning of some internal organs or systems may be disrupted. But this is not expressed clearly. A person feels tired, his performance decreases, his body loses tone, and he gets sick more often. Only laboratory tests will help to establish the cause and identify vitamin deficiency at this stage.
2. Secondary stage. Clinically, it is possible to establish a deficiency of elements. A person is exposed to a disease associated with weakened immunity.
3. Third stage. A complete deficiency of the vitamin occurs, and the ability of its absorption into the body is impaired. Diseases arise due to the lack of the required amount of retinol. Their treatment begins only after the required amount of vitamin is restored in the body.

Vitamin A - symptoms of hypovitaminosis:

• Wrinkles appear early, the skin ages quickly, and dandruff forms;
• “night blindness” - a person has difficulty seeing when it gets dark;
• the skin becomes dry, the skin becomes covered with acne;
• dental condition worsens;
• interrupted sleep, insomnia;
• tendency to apathy, fatigue;
• mucus and crusts accumulate in the corners of the eyes;
• disorders in reproductive function in men and women;
• the occurrence of foci of infections in the intestines;
• the appearance of a cyst in the liver;
• increased risk of pancreatic cancer.

Vitamin A deficiency in children is caused by the following conditions:

• decreased immunity;
• slow growth;
• fatigue;
• pale and dry skin;
• color blindness;
• night blindness.

In women, a lack of retinol leads to the development of mastopathy, cervical erosion; in men, erection and libido are lost, and urinary incontinence is possible. Sometimes, with a lack of this element, the development of lung cancer, pneumonia, bronchitis, and sinusitis is also possible.

Therefore, if any of these symptoms occur, you should immediately contact doctor to eliminate vitamin deficiency, since this is much easier to do than to treat a serious illness.

How to treat vitamin A deficiency?

If there is a deficiency, it is necessary to start treatment in time to prevent serious pathologies from developing in the body. First of all, the doctor prescribes therapeutic procedures to compensate for its deficiency. Vitamin deficiency is treated in the following ways.

1. Errors in nutrition are eliminated. It is regulated and becomes balanced. It is imperative to consume foods high in carotene and retinol.
2. Vitamin A medications are prescribed. They will help eliminate vitamin deficiency in a few weeks. It is impossible to choose a medicine yourself, since it is prescribed taking into account the stage of hypovitaminosis and the patient’s condition.
3. Treatment of concomitant pathologies. A deficiency of the element can cause many diseases, including the formation of tumors. It is for this reason that it is worth starting treatment immediately at the first symptoms.

Vitamin A: which one is better to take?

Naturally, the best vitamin A is the one that enters the body as part of natural products. But it is impossible for an ordinary person to eat so much food, so some of the elements have to be obtained from vitamin complexes.

Preparations with this element are presented as capsules (one and a half milligrams each), dragees (1 milligram each), oil solutions (for injection and oral use), as well as retinol concentrates in fish oil.

Typically, drugs of chemical origin are rarely prescribed by a doctor, only in cases where the patient does not have the opportunity to eat well. In other situations, it is advised to combat the undesirable condition with the help of appropriate diets.

Vitamin A test

You need to donate blood for vitamin A in almost the same way as for others. The analysis determines the content of retinol, the primary form vitamin A A.

Blood is drawn from a vein and measured using high-performance liquid chromatography-mass spectrometry (HPLC-MS).

Before taking a blood test for vitamin A, you cannot eat for at least two hours, but you are allowed to drink water without gas, additives and sweeteners. Smoking is prohibited half an hour before the test.

This kind of study is prescribed for night blindness and pathologies that impede the absorption of nutrients in the intestine. It is also often prescribed to determine the level of toxicity caused by excessive vitamin A intake.

The normal amount of vitamin in the blood is 0.3 - 0.8 mcg/ml. This means that there is enough vitamin in the body at the time the blood is drawn. A lower level of retinol indicates that the body's resources are depleted. Elevated levels indicate that the body cannot store more vitamin A, and its excess is in the blood and accumulates in various tissues of the body, thereby poisoning them.

Vitamin A for children

Parents are often interested in “which vitamins contain vitamin A” and which drug is best to give their child for prevention.

Often drugs in pharmacies contain only vitamin A or its combination with vitamin E. They can be taken only after diagnosis of hypovitaminosis A, therefore they cannot be taken on their own.

Vitamin A: which one to take for prevention

Parents can independently give their baby vitamin A supplements only as part of multivitamin complexes, which can be taken to prevent hypovitaminosis of various substances. They usually contain a dose of vitamin A such that there cannot be an overdose, nor a lack of the substance. Vitamin A can be bought in pharmacies in the multivitamin complexes “Multi Tabs”, “Jungle”, “Pikovit”, “Complivit” and some others.

What other vitamin A can you buy for your child? An excellent choice would be preparations with beta-carotene, since it will turn into retinol in the baby’s body. But its advantage is that an overdose of beta-carotene is not dangerous for children - their skin color will simply change. The original color will return quickly after discontinuation of the drug. The drugs Vetoron (this is vitamin A in drops), the Alphabet complex and the Supradin Kids gel are very successful.

There are different forms of release of the drug for children. Vitamin A supplements for children come in a variety of forms. For the youngest children it is very convenient to use drops, and multivitamins in capsules are given to children over 7 years old, as they must be swallowed.

The most popular in children are sweet options for vitamin A supplements, for example, tasty gel, multivitamin syrup or chewable tablets.

Indications

Multivitamins, including retinol or provitamin A, are prescribed:

When the content of vitamins and beta-carotene in food products decreases (this is observed in winter and spring).

If the child’s diet is unbalanced (especially if the menu is low in fat and protein).

For gastrointestinal diseases that impair the absorption of vitamins (colitis, hepatitis, peptic ulcer, pancreatitis and others).

With increased stress on the child’s body, for example, when playing sports.

The use of the drug "Aevit", retinol in capsules or in solution, is indicated only for vitamin deficiency A. The use of an oil solution of carotene as a lotion is in demand for burns, hard-to-heal wounds, ulcers, eczema and other skin problems, as well as for stomatitis.