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In 1913, Yale researchers and the Wisconsin state universities found that cod liver oil and egg yolks have a beneficial effect on the condition of the body of laboratory mice. Within two months of the diet with these products with a high content of vitamin A fortified heart system of the animals significantly improved their appearance. But the lack of foods rich in vitamin a in the menu worsened the condition of skin, fur and eyes of mice, their complete exclusion was fraught with the death of animals. As it turned out, this phenomenon was previously unstudied caused by vitamin a or retinol.
Retinol or vitamin a is a vital element for the functioning of the human body and many animals. Refers to fat-soluble vitamins, therefore its absorption may mostly with fats. This is one of the most important vitamins for human health, because it is a static deficit leads to a gradual destruction of the body.
Daily dose of vitamin A for women is 800 mcg and for men – ranging in the region of 1000 mcg. Children are shown the daily rate is 400 µg retinol.
Vitamin a in the body performs the following functions:
- Improves your vision. Retinol has a beneficial effect on photoreception, supports the activity of the optic nerve and development of visual pigment in the retina. Not the least vitamin a is in the perception of light eyeball.
- Strengthens the immune system. Foods high in vitamin A is essential for the functioning of the immune system. Retinol helps the body to fight off infections and pathogens, increases the protective function of the mucosa. Vitamin a takes part in redox processes and contributes to the regulation of protein synthesis. Besides foods rich in vitamin slow down the aging of cells in the body and increase the phagocytic property of the leukocytes – blood cells. Vitamin a protects the body against flu, colds and many infections of the gastrointestinal tract, skin, respiratory and urinary tracts.
- Improves skin condition. Foods rich in vitamin A are indispensable in the diet for acne, psoriasis, eczema and demodectic mange. It helps to overcome rosacea and excessive dryness of the skin. Retinol efficiently accelerates regeneration of skin any damage – sunburn, cuts, allergic rashes. Regular use of products with a high content of vitamin A contributes to the normal synthesis of collagen and protects the skin from harmful UV rays.
- Fights aging. Retinol prevents the appearance of expression lines and deep wrinkles, slows the photodegradation due to the pronounced antioxidant effect. Foods rich in vitamin a help to improve the synthesis of steroid hormones in the body and spermatogenesis, protects cell membranes from the damaging effects of free radicals, which positively affects the body. The appointment of a specialist retinol can be used for the prevention of cancer.
- Essential during pregnancy. Products with a high content of vitamin A in adequate doses is indispensable in the diet of a pregnant woman. Retinol promotes the prenatal development of the baby and significantly reduces risks of early births and other complications during pregnancy.
PROPER NUTRITION: where to start
Top 10 foods rich in vitamin A
What foods are rich in vitamin A and is able to meet its daily rate of consumption?
1. Fish oil
The product is made from Atlantic fish. It is a source of vitamin D and contains a record amount of retinol. Fish oil is easy to find at the pharmacy or health food stores in liquid form or capsules. He is able to function as a natural non-steroidal anti-inflammatory drugs, due to what is often used in the treatment and prevention of rheumatoid arthritis. Fish oil eliminates cramps and reduces pain efficiently increases bone density.
Regular consumption of such a product rich in vitamin A has prevention of osteoporosis in women in portlimitcheck period. Besides, fish oil rich in omega-3 acids, which are antioxidants and significantly affect the condition of hair, skin and nails. Also contains vitamin K, which is responsible for reproductive function in the body and decelerates aging.
To replenish the daily value of vitamin A is sufficient 1.5 grams of fish oil.
2. Beef liver
It is a product with a high content of vitamin A, which is also rich in many other nutrients. The liver helps to normalize reproductive function, improves the condition of the retina and shown to diet during injury rehabilitation.
Regular consumption of beef liver helps to saturate the body In-carotene and vitamin B1 which improves the condition of the gastrointestinal tract and heart muscle.
About 20 grams of beef liver contain the daily requirement of retinol.
3. Carrots
Carrots not only rich in retinol, but vitamin K, cobalt and silicon. The product has antioxidant properties, prevents increased blood clotting, efficiently increases the level of prothrombin in the blood and improves the condition of skin due to the vitamin E in the composition.
Carrot is suitable for any diet recommended to pregnant women to replenish microelements responsible for the development of bone and the visual system of the fetus.
A total of 40 grams of raw carrots is able to meet the daily requirement of vitamin A.
4. The eel river
This fish is not only tasty and healthy but also very healthy in terms of proper cooking. Minerals and vitamins in the composition of the acne help to improve the health of the eyes and skin, enhance immunity, adjust metabolism and synthesis of phospholipids in the liver.
Vitamin B12 in the composition of river eel has a beneficial effect on the metabolism, prevents anemia, thrombocytopenia and leukopenia. Also, the product is rich in choline, vitamin D, chromium, iodine, cobalt, phosphorus, selenium and vitamin E.
To fill the daily requirement of retinol requires only 100 grams of acne.
5. Parsley
This spicy greens are rich in strong antioxidant properties. Not only is it a product with a high content of vitamin A, but is also a source of vitamin B9, which is essential for the metabolism of amino acids. Parsley enhances immunity, increases protein synthesis in the body and digestion.
Also parsley is rich in calcium, phosphorus, beta-carotene, vitamin E, potassium, vitamin K, chromium, and silicon.
100 grams of parsley contains a daily rate of retinol.
6. Egg yolk
An easy and affordable vitamin A, which contains valuable and useful fats. The egg yolk strengthens the reproductive function, supports the immune system and provides the body with energy. Vitamin E in the composition of chicken egg yolk prevents photo-aging and fights wrinkles.
Vitamin B1 improves the action of enzymes of energy and carbon metabolism, improves the metabolism of amino acids. Regular consumption of chicken egg yolk helps to normalize the condition of the heart, digestive and nervous system. Vitamin a in the product prevents violations of the twilight and light of view.
About 100 grams of egg yolk fully satisfy the daily requirement of vitamin A.
7. Spinach
Spinach is rich in potassium and calcium, contains high levels of retinol. The product improves the functionality of the retina, increases the protective forces of the body and nourishes it with vitamin C. Spinach is a powerful antioxidant and allows the output of free radicals from the body.
Vitamin B2 in the product contributes to the susceptibility to the dark and Svetlova the adaptation of the eye, improves the barrier function of the skin and mucous membranes. Regular consumption of spinach helps to strengthen the heart muscle and bones.
The RDI for vitamin A is contained in 120 grams of spinach.
8. Dried apricots
Dried apricots is a great way of dried fruit to replace sweets for a diet or nutrition education. The use of dried apricots allows to reduce the amount of artificial sugars in the body to saturate with potassium, vitamin B2 and carotene.
Dried apricots are great antioxidant means, increase immunity and promote adaptation of the visual analyzer to the twilight and light. Trace elements of the product contribute to the functionality of the redox reactions and improve skin condition. The dermis is hydrated, leaves skin tightness and dryness. Daily consumption of apricots helps to establish the function of the digestive tract, particularly of intestine.
Two handfuls of sweet and fragrant apricots can cover the daily requirement of vitamin A. this requires a day to eat 150 grams of product.
9. Cod liver oil
Cod liver oil – very delicious, but quite nutritious product. Cod liver oil improves the condition of skin, reduces rashes and removes deep wrinkles. The product has a beneficial effect on the reproductive function of the organism, improves vision. Vitamin B6 in the composition of cod liver to prevent problems with the skin, mucous membranes, renders the prevention of violations of twilight and light of vision, the dark adaptation of the optic analyzer.
Also cod liver oil strengthens the immune system and normalizes the nervous system, minerals help maintaining a beneficial level of homocysteine in the blood, participate in the transformation of tryptophan, erythrocytes, nucleic acids. With moderate use cod liver oil will not harm the figure and will help to saturate the body with essential fatty acids omega 3/6/9, strengthen blood capillaries and heart.
To fill the daily requirement of vitamin A should only 20 grams of this product.
10. Celery
Celery is one of the most useful and low-calorie products. In addition, this vegetable improves the barrier function of the body and promotes weight loss. Celery acts as an active antioxidant, removes toxic compounds and wastes.
Vitamin C in the composition of celery improves immunity, prevents the development of looseness of the gums, frequent nosebleeds, fragility and permeability of blood capillaries. Celery in the daily menu promotes iron absorption, is involved in redox processes.
Celery is rich in vitamin a in sufficient quantity. Just 120 grams of stems and roots of celery contains the daily norm of retinol.
See also:
- Top 10 foods high in magnesium
- Top 10 foods high in potassium
- Top 10 foods high in iodine content
- Top 10 foods high in calcium