Vitamin A and precursors thereof, such as the famous carotenoids, always resurfacing in the summer when all those associated with skin care under the sun. However, the vitamin also protects us from the cold and therefore it is essential to include it in these months.

Not only strengthen the body’s defenses, helping to prevent colds and other diseases typical for this time of year, but also vitamin A retain the health of our skin, preventing dryness of the same and the mucous membranes to cold .

Vitamin A can be included easily by using carrots, squash or steamed spinach as well as we can get it from orange fruits, tomatoes, liver and egg yolk.

As we can see, vitamin A is not only an ally for our health and beauty of the skin in summer, but in colder months is as important as the famous vitamin C.

vitamin a

Folic acid intake during pregnancy to week 12 – still the first quarter the most complicated and essential part of pregnancy – helps prevent the development of neural tube defects in the baby such as spina bifida, and this is one of the most common birth defects. During the first quarter, the brain and spinal cord are developing and the fact folic acid before becoming pregnant is a great way to protect the baby and to contribute to the same / a healthy development.

Intake of Vitamin A in excessive amounts can be dangerous – however – the fact of taking a supplement containing vitamin A can guarantee will be consuming the appropriate dose without having to worry or be wondering if you are drinking too much. The carotenoids are processed into vitamin A and are available at any time as long as necessary, which is why it would be wise to consider the fact of using a prenatal vitamin containing this nutrient.

The Omega-3 helps maintain healthy and energized both mother and baby throughout pregnancy and are essential for proper development of heart and circulatory system of the baby, and central nervous system. On the other hand, has shown that it is effective in the developing brain and eyes. In general, women who have consumed an adequate dose of Omega 3 before and during pregnancy, have proven to give birth to babies with better memory retention, with better reflexes and an advanced brain development.

What is certain is that the ice cream is a food that many athletes avoid taking, but is a healthy food if taken in moderation and can be included in any diet in a healthy and balanced and that provides many nutrients for the body such as calcium, vitamin B2, high-quality protein, lactose and addition of phosphorus, magnesium, potassium and vitamins A and B6. If you like ice cream and sports do not have problems with the scale.

The ice milk provide large amounts of calcium, in fact, with the ingestion of 100 g of ice cream, milk or ice cream are consumed between 10 and 20% of the recommended daily intake of this nutrient.
Also, do not forget that consumption of 100 g of ice cream, milk or ice cream provides between 5 and 10% of the amount of protein needed daily.

Despite its high fat content, an athlete can eat ice cream to choose varieties always simple and avoid the ‘toppings’.

A serving of vanilla ice cream (72g) provides 145 calories. Enough 15 minutes of racing, 18 min. swimming, or 37 minute walk to burn those calories (for a person weighing 75 kg.)

If you’re still concerned about caloric intake, choose sorbet and sherbet and fruit provide more vitamins and minerals and are much lower in calories. A lemon sorbet without milk provides 75 calories per serving, so you can burn with 8 min. race, 9 min. swimming or 19 min. walk.

There are two main types of vitamins, water soluble vitamins and fat soluble vitamins, and the way the body stores or vitamin content taken from food depends on what type it is. The body can not store water-soluble vitamins and this means that a person needs to replenish your vitamins taking them on a regular basis. The eight B vitamins and vitamin C are water soluble vitamins and the body can not store them.

It is not simply that the body can not store vitamins that are soluble in water, but these are easily destroyed by improper handling, or the coción of foods containing these vitamins. In particular, it is important not to overcook vegetables. Because the body can not store vitamin C or other water-soluble vitamin is essential to eat a balanced diet with at least five portions of fruit and vegetables to ensure enough vitamins are available to the body and to not suffer from a deficiency vitamin because the body’s inability to store these vitamins.

On the other hand, the body can store vitamins that are soluble in fat. The body will store vitamins in the fat cells that can be used when required and a person need not consume these fat-soluble vitamins on a frequent basis, as it does with water-soluble vitamins. Fat cells store vitamin A, D, E and K, as these are soluble in fat.

It is also important to store vitamin supplements correctly to ensure that the beneficial properties do not decrease. The best way to store vitamin supplements is in a container with a screw cap and keep the container in a dry place. When you store vitamin supplements is also essential to note that they have not expired. The vitamin content of supplements can not be guaranteed if it is past its expiration date.

Vitamin A is essential for the functioning of the retina. This also helps prevent night blindness by helping the eye adjust between light and darkness.

Vitamin A also helps reduce the risk of age-related macular degeneration (AMD) and cataract formation. With AMD and cataracts are a major cause of visual impairment and the number of people who will be affected by the increase, to get a good amount of vitamin A is essential for eye health and beauty.

Certainly the amount of vitamins and minerals That Have made us believe we Need is not so. Moreover, vitamin overdoses cause many Harmful consequences. It is highly recommended That You Always include in your diet and balance your food varies so it contains no vitamins That Saturate your body.

Remember That “The law of minimum ‘governing body. It is Sufficient to Meet the Needs of vitamins According To age and situation, the abuse of a vitamin Become a toxic element in the body Which has to make an extra Such Effort to Eliminate Excess. Remember That There is no pill for great health, Which Is Cultivated with daily habits, and with great awareness.

Here we Give you a list of the best vitamins and Its core functions over the natural foods Some Of That Contain them. With a natural food, I mean WHO has Not Been processed, packages or refined, as you know That many vitamins are lost in this process and What is Actually Contain synthetic vitamins.

Vitamin A: It is very Effective in Combating Skin Infections, colds and leucorrhoea. People who ingest high doses of Antibiotics or Medications Which Affect mostly the pituitary and cause injury to the liver, Kidneys and Stomach Ache and Headache, should eat foods rich in vitamin A. Cod oil, carrots, broccoli, green leafy vegetables, etc. .. Contain vitamin A.

Vitamin C: Are vitamin star to combat Any number of infections in the body. Contains all the vegetables in high Uso in citrus fruits like lemon, tangerine, guava, pineapple, orange, kiwi, etc. The green pepper has a very high Percentage of this vitamin, and raw potatoes Contain Even this vitamin. We recommend eating Between 6000 and 10.000 ml of the vitamin daily. This vitamin Absorbed many Accumulated waste in the blood and intestines, and Eliminated via the Kidneys. You Can Apply lemon directly on Wounds and cuts and see the wonder That this vitamin to disinfect and heal.

Vitamin E: Ideal to combat the sagging skin, varicose veins, Lack of oxygen in muscle and brain. Is Used to Promote activity and all that heart Ailments are related to the Circulatory System. We can find this vitamin in most cereals Such as rice, wheat, corn, amaranth, is found in avocados and Some vegetables. However, this vitamin is lost When the product is refined. The Refining of breads and cereals to Have That you cause him to add synthetic vitamins to them more, as Explained, it is adviseable to seek products Always That Are Not whole grain and processed.

Vitamin K: It Helps to prevent bleeding and the blood strength. The Have in great abundance in the alfalfa plants in Some That germinated and very green as seaweed and spinach, as the chlorophyll contains a large Percentage of this vitamin.

Vitamin B: We can find this vitamin in brewer’s yeast in the egg yolk in fresh fish and milk. This vitamin Acts directly on the Nervous System. Pollen contains all the B vitamins and honey as well.

Vitamin D: The Calcium May Not be balanced in the body if no vitamin D, Which Is Also Essential for Growth, for the bones and Some Functions of the body vital. One of the most Common Cause of arthritis is the low contribution of this vitamin in the body, so if you hurt your bones or Have any problems with the skeletal System, is looking for vitamin and you will see. And where is this miracle? For in the sun. Sure you Do not have to go to the sun for her, But just shower you with His light at least ten minutes a day so you feel That your arms STI Enters heat, legs and all parts of the body as possible. Outdoor Activities like swimming, basketball, hiking or just playing in the park in a very favorable nourish the body. Is extremely important in Children for Their Growth Is Not Altered by the Lack of this vitamin.

The principal advantage is that by not being drugs, have no serious side effects, since they are micronutrients found in foods and plants.

Healthy foods bring in sufficient doses of vitamins required for the proper functioning of our body.
Perhaps popularly attributed miraculous properties that have not, but it is scientifically proven that vitamins are substances essential for life.

The diseases are possible to prevent and even improve with a proper diet that contains all the nutrients and in some cases strengthened as some extra supplements.

A balanced diet usually provides the required amount of the various foods needed to maintain good health. However, when a disease occurs, the body may need some extra food. The best way to get them is increasing the intake of foods that contain them, but can be obtained using food supplements. The dosage is given here for specific diseases and not a recommended daily dosage.

IMPORTANT NOTES
Do not exceed suggested dosage of supplements. Information on the dosage that appears on the packaging of supplements varies greatly, so make sure you read the packaging carefully, and if in doubt, consult a doctor or a physician specializing in nutrition.
If taken in excess, water-soluble vitamins like B and C, are naturally eliminated, while fat-soluble vitamins like vitamins A, D, E and K, accumulate and cause tissue damage.
The doses listed here are not suitable for children, unless otherwise indicated.
Do not turn food supplements during the first 14 weeks of pregnancy, unless recommended by a doctor.
In general, unless otherwise indicated, take a supplement for a month and, if it is beneficial. continue to take 5 days per week for another month. After this deadline stop eating and consult a doctor or a physician specializing in nutrition.

The most important are:

Acidophilus, beta-carotene, bioflavonoids, biotin, calcium, cod liver oil, copper, arádano juice, primrose oil, folic acid, garlic capsules, green mussel extract, iron, kelp, lecithin, lysine, magnesium , manganese, multivitamins and minerals, potassium, selenium, vitamin A, vitamin B complex, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (nicotinic acid and niacin), vitamin B5 (pantothenic acid), vitamin B6 ( pyridoxine), vitamin B12 (cobalamin), vitamin C (ascorbic acid), vitamin D (calciferol), vitamin E (tocopherol), zinc, etc.

There is vitamin A or retinol supplied by animal foods and provitamin A and Carotenoids (which will become active when transformed into retinol during intestinal absorption) of plant origin.
Retinol is also the main way the body stores and uses vitamin A.
It is stored in the liver by 90% and can ensure the reserves for several months. After the liver, the tissue more stores this vitamin A is the retina of the eye.
The safest way to take it is in the form of beta-carotene.
Sun drying destroys it completely.
In canned lost between 15 and 30% disappears as frying.
In cold climates have to eat more foods with vitamin A.
It is very stable and resists heat cooking water.

Benefits of Vitamin A or Retinol
* It increases immunity, protects against radiation, prevention of chronic disease, prevent infection in the mucosa and helps wound healing.
* It is a good ally anticarcinogenic.
* It is essential for harmonious growth of the body.
* Has anti-aging effect on skin: it maintains the hydration, elasticity and helps remove stains senile.
* Prevents night blindness, xerophthalmia (drying of the cornea of the eye with vision loss) and prevents glaucoma (eye strain) cholesterol and arteriosclerosis.
* Increases male and female fertility as involved in the formation of steroids, the basis of sex and adrenal hormones, particularly in the synthesis of progesterone.
* It is essential to the proper maintenance of cartilage, bones and teeth.

Symptoms of deficiency of Vitamin A or Retinol
* Skin and hair dry and falling.
* Peeling nails, dry and lackluster.
* Blurred vision.
* Corneal ulcers.
* Night blindness – xerophthalmia.
* Inflammation of the membranes and loss of elasticity of the mucosa.
* Osseous hyperplasia.
* Rapid loss of vitamin C.
* Stunting and repeated infections.

The vitamin A deficiency is common among developing countries due to poor or poor nutrition.
Where to find vitamin A (in mg. Per 100 g.)
* Cereals: wheat germ (530), maize (300), wheat (240), flour (160), and less white flour. (50)
* Fruits: apricots (4600), apricots (3000), khaki (800), melon (800 – 3000), peach (800), prunes (350) and tangerine. (200)
* Nuts: peanuts (330), pistachio (240), almond (80) and sesame (20)
* Vegetables: dandelion (13000), carrots (2000 – 12000), parsley (800), chard (6000), spinach (8000), endive, gourd (5000), peppers (700) and tomato. (450)
* Legumes: soybean (350) and beans. (230)
* Oils: soybean (2000), oil (400) and sunflower (20)
* Misc: egg yolk (350 – 500), alfalfa sprouts (40000) and nori seaweed. (12000)
* Meat: liver (50,000 beef lamb 22000), steak (90) and chicken (40)
* Fish: cod liver oil (85000), eel (3000), seafood (100 – 300) and sardines (70)

Tips for better assimilation of vitamin A
Vitamin E and C protect it from oxidation.
Vitamin B helps to preserve stocks.
When there is a lack of vitamin A, vit. F, Calcium and Phosphorus replace it.
Keep in mind that vitamin A or Retinol
* The form of vitamin A or Retinol is one that can lead to more side effects as like the vit. D tend to be stored.
* High doses of retinol only be taken under supervision of the physician or specialist.
* Special precautions during pregnancy because some studies say that in high doses can cause fetal malformation.
* In very specific skin problems are given very high doses, so the doctor may send a series of tests to check levels.
* Beta-carotene is more advisable even if its effects are not as fast but its security level is very high. In general, high doses cause a temporary yellowing of the skin and mucous membranes.

In all cases we recommend checking with your doctor, therapist or other qualified health provider. The information in this article is for information only.

This vitamin is present in foods of animal origin as a pre-formed vitamin A and retinol is called while the plant appears as provitamin A, also known as carotenoids that stands out among the beta carotene.

Beta carotene are natural pigments that are found in fruits and vegetables red, orange and yellow, or in dark green vegetables. Beta-carotene is a chemical form required by the body for the formation of vitamin-A.

Approximately 80 and 90% of the retinol esters are absorbed while the beta carotene they do between 40 to 60%. The majority of vitamin A, almost 90% is stored in the liver, the remainder being deposited in the lungs, kidneys and body fat.

Functions of vitamin A and retinol in the body:
* Skeletal system: it is necessary for growth and bone development.
* Cell development: essential for growth, maintenance and repair of mucosal cells, epithelial, skin, vision, nails, hair and tooth enamel.
* Immune system: helps in the prevention of infectious diseases, especially respiratory creating protective barriers against different microorganisms. It stimulates immune functions, including antibody response and the activity of several cells produced by bone marrow involved in defending the body as phagocytes and lymphocytes. Therefore promotes the repair of infected tissues and increases resistance to infection.
* Reproductive System: helps in the normal function of reproduction, contributing to the production of sperm as well as normal female reproductive cycle. Due to its vital role in cell growth, vitamin A helps the changes that occur in the cells and tissues during development of the fetus to develop normally.
* Vision: It is essential for vision, since the Retinol helps improve night vision, preventing certain visual disturbances such as cataracts, glaucoma, vision loss, blindness twilight, also helps fight bacterial infections such as conjunctivitis.
* Antioxidant: Prevents cellular aging and the onset of cancer, since being a natural antioxidant eliminates free radicals and protects DNA from the mutagenic action.

The main sources of vitamin A include:
In the animal kingdom: dairy products, egg yolks and fish liver oil.
In plants: In all the plants yellow to red, or dark greens, carrots, sweet potatoes, pumpkins, squash, peppers, spinach, radicchio, lettuce, broccoli, Brussels sprouts, tomato, asparagus
In fruit: apricots, peaches, cantaloupe, papaya, mango, papaya

Consequences of lack or deficiency of vitamin A
Lack of vitamin A enters brings some consequences which are the following:
* Eye disorders: blindness can result crepuscular, ie visual acuity decreases at dusk, extreme sensitivity to light as well as dryness, opacity of the cornea ulcers, called xerophthalmia, which can lead to blindness
* Low immunity (low defenses) increased susceptibility to bacterial, parasitic or viral infections since vitamin A contributes to the maintenance of mucosal integrity. Lacking she disappears barrier against infection. Immune system cells are also affected which may lead to increased pre-cancerous cells of epithelial tissues of the mouth, throat and lungs
* Bony changes: inhibits growth, gives skeletal malformations, increases the likelihood of developing diseases in joints due to hindering bone regeneration.
* Skin disorder: causes Hypercornification, ie the skin becomes rough, dry, scaly (chicken skin, toad skin), hair becomes brittle and dry nails as
* Other: general fatigue and loss of appetite, weight loss, impaired hearing, taste and smell, reproductive alterations.

Toxicity – Toxic effects of excessive intake of vitamin A
Hypervitaminosis A refers to an abnormal deposition in the body in large amounts of vitamin A (retinol).
Normally this is given by the excessive intake of vitamin supplements.

Several adverse effects among which are:
* Defects at birth is when the supplement that has high doses of retinol ingested for a while, several days or weeks and especially during the first trimester of pregnancy.
* Abnormalities in the liver.
* Reduced bone mineral density.
* Central nervous system disorders.

Signs and symptoms of toxicity or hypervitaminosis (excess vitamin A) may be:
Anorexia, weight loss, vomiting and nausea, blurred vision, irritability, hepatomegaly, alopecia, headaches, insomnia, weakness, poor muscle strength amenorrhea (cessation of menstrual period), hydrocephalus and cranial hypertension in children.

A sign of danger is lacking hipercarotenosis. Excessive consumption of vegetables may produce. Excess carotene deposits under the skin giving a yellowing of palms.
Beta carotene is generally considered safe and not associated with adverse effects. Their conversion to vitamin A decreases when it deposits in the body are sufficient. Hipercarotenosis can only produce, which is not considered hazardous to health. When you reduce this excessive intake, the skin color returns to normal.

Have been established tolerable upper intake levels (tolerable upper intake levels: UL) to prevent the risk of toxicity with vitamin A. The adverse effects of higher intakes are increased to the maximum level tolerable.
These levels are not applicable to people suffering from malnutrition and who regularly receive vitamin A nor in individuals who are treated with vitamin A to treat various diseases such as retinitis pigmentosa

Recommendations related to vitamin A
* Vitamin A is stable at ordinary temperatures for storage and cooking.
* It is relatively stable to light and heat but is destroyed by oxidation (when exposed to oxygen is lost vitamin)
* The bioavailability of carotenoids increases through cooking (al dente), but when it is over the opposite effect, ie decreases significantly.
* The frying of foods rich in vitamin A, as this is soluble in fat. Pass carotene and retinol in the middle lost fat vitamin content of food consumed.
* Eat vegetables dehydration because it reduces the amount of carotenoids.
* The presence of vitamin E and other antioxidants also increase the bioavailability of vitamin A.
* Vegetarians who consume no dairy products or eggs need carotenoids to meet their need for vitamin A. This needs to include in your daily diet at least 5 servings of fruits and vegetables preferring those with green leaves and fruits orange or yellow
* Excess alcohol irritates the digestive tract and thus inhibit the absorption of vitamin A

credit to: Ms. Marcela Licata