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Vitamin A is known for its beneficial influence on the growth and regeneration of cells, eyesight and skin condition. It turns out, however, that its action significantly goes beyond the protection against the formation of wrinkles. According to recent studies, vitamin A can reduce the risk of one of the most common forms of skin cancer.
Vitamin A reduces the risk of skin cancer
A study by scientists at Brown University found that consuming vitamin A has a significant effect on its occurrence squamous cell carcinoma of the skinwhich is the second most common skin cancer – right after basal cell carcinoma. The data on 75170 women with an average age of 50,4 years and 48400 men with an average age of 54,3 years were analyzed. The specialists took into account the number of sunburns experienced by the respondents, and also the incidence of cancer in the participants’ families.
Over the period of 26 years, almost 4 thousand people were found in the study group. skin cancer cases. Thanks to the information provided by the participants, the researchers were able to determine that people who consumed the most vitamin A, retinol and carotenoids such as beta-cryptosin, lycopene, lutein or zeaxin were burdened with 17 percent lower risk of developing cancer than those who ate the least of it. Vitamin A was most often absorbed from natural sources, mainly in the form of vegetables, not through supplementation.
While the study included a large number of participants, the majority were educated and white people working in health-related professions. On the other hand, skin cancer is most common among Caucasians, so the results provide an important guideline for people looking to minimize their risk of developing cancer through lifestyle changes.
How much vitamin A should we consume daily and where to find it?
Adequate intake of vitamin A is one of the factors that can protect the skin against cancer. So how much should it be in our daily diet? Although researchers do not provide specific information on the recommended dosage, we are able to determine daily requirement for vitamin A. in an adult. A value of 19 µg RAE (micrograms of Retinol Activity Equivalents, RAE) for a man over 900 years of age was used, and a value for 700 µg of RAE for women. In pregnant women this value rises to 770, and in breastfeeding women – to 1300 µg RAE.
As the best natural sources of vitamin A. fish oil (30 mg RAE / 100 g) and liver (13 mg RAE / 100 g) are replaced. Products rich in it also include smoked mackerel, cod and salmon. When it comes to vegetables, go for carrots, sweet potatoes, parsley, kale or spinach. The diet should also include butter, egg yolks and cream.
However, one should not overdo vitamin A supplementation. As the authors of the study point out, its excessive amount in the diet can lead to nausea, liver diseases, an increased risk of osteoporosis and bone fragility, as well as to congenital defects.