Vitamin A or Retinol has many properties such as protecting us from solar radiation, protects the mucous membranes and helps wound healing.
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.
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