Most often, vitamin A is called "children's vitamin", but with the same success it can be added to the number of "women". However, this substance is necessary for every person, because it participates in many processes of the body. It is also nice that there is no need to take it every day - vitamin A accumulates in the liver and the body can always use its reserves.

Vitamin A: Uses and Significance

Before taking vitamin A, it is important to understand its functions in the body. Among them are the following:

• necessary for the work of the respiratory, digestive systems;
• ensures the adaptation of the eyes to different illumination of the environment;
• essential for beautiful, smooth, healthy skin;
• supports the function of the mucous membranes of the eyes;
• prevents cardiovascular diseases;
• increases the body's resistance to infections;
• slows down the aging process of the body;
• has antioxidant properties;
• accelerates the healing of wounds and sunburn;
• the formation of bones, teeth and hair;
• affects physical development and growth;
• regulation of protein synthesis;
• increases attention;
• necessary for metabolism;
• increases the speed of reactions;
• important for the immune system;
• prolongs the life of AIDS patients.

In addition, the anti-cancer potential of vitamin A is currently being extensively researched. As you can easily understand from this list, this substance is really incredibly significant for human health.

Vitamin A Deficiency Symptoms

If your body lacks any substance, it will certainly let you know. For instance. If you are deficient in vitamin A, you will certainly check something from the list:

• decreased immunity, frequent infections;
• increased sensitivity of tooth enamel;
• poor night vision (night blindness);
• skin rash, dry skin, wrinkles;
• dry conjunctiva of the eye, blurred vision;
• brittle, slow growing nails;
• growth disorders (in children);
• dry, brittle hair;
• respiratory infections;
• lack of appetite, exhaustion;
• insomnia.

If you notice that a lot of this list is present in your condition, you can either increase the amount of foods with vitamin A in your diet, or start taking fish oil, or - a vitamin complex from a pharmacy. There always remains such an affordable option as capsules with oil, in which this vitamin is diluted - so it is perfectly absorbed by the body.

How to drink vitamin A?

If you choose the pharmacy option, which is usually vitamin A in oil, you can drink it according to the instructions on the package. In general, doctors recommend adhering to the following dosages:

• for adults 800 - 1000 mcg;
• for children 400 - 1000 mcg;
• for nursing mothers 1200 - 1400 mcg;
• for pregnant women 1000 - 1200 mcg.

If you get your daily requirement for this vitamin, you will certainly be healthy in many ways.

Where is vitamin A found?

In addition to the classic pharmacy option, it is useful to know that vitamin A is found in foods that are often on your table. If you correctly formulate your diet, an additional intake of this substance can and do not get hungry. So, what foods contain vitamin A.

Useful Tips

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Introduction (or briefly about the benefits of vitamins)

From time immemorial, people have been trying to reveal the secret of eternal youth. These attempts do not stop today, because we all want to live long, while remaining beautiful and healthy. Unfortunately, a miraculous elixir has not yet been created that will help us fight old age, so each of us must take care of our health on our own.

And vitamins, which are irreplaceable food substances that are not synthesized, will help in this difficult matter. human body(the exception is nicotinic acid). Therefore, the body must receive vitamins from the outside, namely from food.

It is important to understand that vitamins should be ingested in moderate doses, but regularly, since a deficiency of at least one of them can lead to serious disruptions in the functioning of human systems and organs.

Lack of vitamins leads to the following disorders in the body:

• increased physical and mental fatigue;
• weakness;
• irritability;
• sleep disorders (it can be insomnia and drowsiness);
• impairment of memory and attention;
• weakening of immunity;
• difficulty in the formation of bones and teeth.

And this is not a complete list of problems that can be encountered if you do not include a sufficient amount of vitamins in your diet.

What vitamins are necessary for the full functioning of the body? We answer: A, D, E, C, K, P, H, F, N, vitamins of group B.

In this article, we'll talk about the benefits of vitamins A, C, D, E, F and K, as well as what a deficiency can lead to. We will find out which foods contain certain substances, and in what dosages they should be consumed. After all, it is extremely important not to “overdo it” with the consumption of vitamins, since “a lot” is not always “useful”. Why? To answer this question, it is necessary to say a few words about the classification of vitamins, which are fat-soluble and water-soluble.

Fat-soluble vitamins can be accumulated by the body itself, that is, used subsequently as needed. Fat-soluble vitamins include A, D, E, K, F. All other vitamins are water-soluble, they do not accumulate in the body, but are used immediately, after which they are washed out in urine.

Thus, there is a danger of poisoning (in other words, overdose) with multiple doses of precisely fat-soluble vitamins. But an excess of water-soluble vitamins does not pose significant harm to the body, in contrast to their deficiency, because a person daily needs water-soluble vitamins, the intake of which can be irregular (one of the main reasons for the deficiency of this class of vitamins is restrictive diets in general and mono-diets in particular).

Conclusion! A complete and varied diet is a sure way to health and longevity. And vitamins in such nutrition are far from the last place.

Vitamin A (retinol)

Fat-soluble vitamin A comes in two forms:

• ready-made vitamin A (or retinol), which enters the body with animal food;
• provitamin A (or carotene), which is transformed into vitamin A by the action of the enzyme carotenase (provitamin A is the plant form of vitamin A).
• Increasing the body's resistance to infections that affect the respiratory system.
• Preservation of youth and beauty of the skin.
• Promoting growth, proper formation and strengthening of bones, hair and teeth.
• Prevention of the development of "night blindness": for example, light-sensitive substances are present in the retina of the eye, which provide visual functions. One of the constituents of such substances is vitamin A, which is responsible for the adaptation of the eyes to darkness.
• Providing redox processes.
• Slowing down the aging process.
• Prevention of the development of cardiovascular diseases.
• Strengthening the immune system.
• Protection against cancers (in particular against breast cancer, as well as endometrial and prostate cancer).
• Increased blood levels of so-called "good" cholesterol.
• Prevention of the development of atherosclerosis.
• Increased resistance to cancer.

Vitamin A benefits

The main sign of vitamin A deficiency is night blindness. To detect this disorder, it is enough to go from a bright room into a dark one and observe the reaction of the eyes.

So, when adjusting the eyes to darkness for a few seconds, there is no reason to worry about vitamin A deficiency. If the eyes "get used" to the darkness for about 7 - 8 seconds, then you should think about the inclusion in the diet of foods rich in carotene and retinol.

If the eyes do not adapt to the darkness for more than 10 - 20 seconds, then the help of a specialist is needed.

But! One should be afraid not only of a lack of vitamin A, but also of its excess. Thus, more than 100,000 IU of vitamin A per day in adults and 18,500 IU in children can provoke a toxic effect.

Vitamin A deficiency

Children:

• up to a year - 2000 ME;
• 1 - 3 years - 3300 ME;
• 4 - 6 years old - 3500 ME;
• 7 - 10 years - 5000 ME.

Women:

• pregnant women - 6000 ME;
• lactating - 8250 IU;
• the average rate in general is 5,000 IU.

Men - 5,000 ME.

What foods contain vitamin A?

The main sources of carotene (per 100 g):

• carrots (variety "carotel") - 15,000 IU;
• parsley - 13,000 IU;
• sorrel and mountain ash - 10,000 IU;
• fresh green peas - 200 IU;
• spinach - 10,000 IU;
• peas - 800 IU;
• lettuce leaves - 3200 IU;
• pumpkin (pumpkin seeds in particular) - 1600 IU;
• tomato - 850 IU;
• peach - 750 IU;
• apricot - 700 IU;
• white cabbage - 630 IU;
• green beans - 450 IU;
• blue plum - 370 IU;
• blackberries - 300 IU.

In addition, provitamin A is found in such foods vegetable origin:

• Red pepper;
• potato;
• green onions;
• rose hip;
• sea ​​buckthorn;
• prunes;
• lentils;
• apples;
• melons and gourds;
• nettle;
• peppermint.

The undoubted leader in carotene content is carrots. Here are some interesting facts about this tasty and healthy vegetable.

Fact 1. Studies have shown that people who regularly consume carrots have a 35 to 40 percent lower risk of developing macular degeneration.

Fact 2. Eating carrots reduces the risk of developing breast cancer, as well as lung and colon cancer (and all thanks to special substances - falcarinol and falcarinol, which have anti-cancer effects).

Fact 3. Not many people know that carrots are a natural antiseptic that can prevent the spread of infections, for which it is enough to apply boiled or raw carrots to cuts or wounds.

Fact 4. The water-soluble fiber contained in carrots helps to reduce cholesterol, bile, and fat in the liver, cleansing the intestines and accelerating the elimination of toxins.

Fact 5. The minerals in carrots strengthen the tooth enamel, protecting it from damage.

Fact 6. Research from Harvard University found that people who ate more than six carrots a week were less likely to have strokes than those who ate only one or two carrots a month.

The main sources of retinol (per 100 g of product):

• herring - 110 IU;
• beef liver - 15,000 IU;
• pork liver - 5000 IU;
• calf liver - 4000 IU;
• unsalted butter - 2000 IU;
• sour cream - 700 IU;
• low-fat cottage cheese - 130 IU;
• fatty cottage cheese - 800 IU;
• milk - 90 IU.

Also natural sources of retinol are fish liver oil, egg yolk, caviar, cheese and margarine.

Finally, here is the golden rule of vitamin A intake: the vitamin activity of carotene is three times less than that of retinol, therefore, the consumption of plant products should be three times higher than the intake of food prepared from animal products.

Vitamin C (ascorbic acid)

Vitamin C (its second name is ascorbic acid) is rightfully considered the greatest gift of nature. Why? The fact is that the ascorbic acid molecule easily overcomes many obstacles, taking an active part in all vital processes of the human body.

Interesting fact! Back in 1747, medical student James Lind, studying at the University of Edinburgh, discovered that citrus fruits helped to heal scurvy, a painful disease that claimed the lives of many sailors at that time. Only two centuries later (to be precise, in 1932) the secret of citrus fruits was discovered. It turned out that the substance that cures scurvy is ascorbic acid, 10 mg of which per day is enough to prevent scurvy. This dose of ascorbic acid is found in two small apples, one boiled potato or 250 g of fresh grapes.

But! Since ascorbic acid is a water-soluble vitamin that is rapidly excreted from the body, doctors say that a daily dose of 10 mg is not enough to ensure the normal functioning of the body.

The benefits of vitamin C

The main function of vitamin C is to maintain an optimal level of collagen, as well as protein - substances necessary for the full formation of connective tissues not only in the skin, but also in the ligaments and bones.

In addition, vitamin C ensures the course of metabolic and redox processes in the body, strengthens blood vessels, accelerates the healing process, protects the body from various infections and blocks toxic substances present in the blood.

Finally, ascorbic acid is a faithful companion to a slim figure, since this substance promotes reactions that convert fats into an absorbable form.

Vitamin C deficiency

There are two main signs of a lack of ascorbic acid in the body:

• hardened red lines appear on the bottom of the tongue;
• red spots appear on the skin of the shoulders (sometimes groups of small red specks or scales are observed).

In addition, the following signs indicate a vitamin C deficiency:

• bleeding gums;
• fast fatiguability;
• predisposition to colds;
• sleep disturbance;
• hair loss.

But an overdose of this vitamin (provided it is obtained from herbal products) is extremely rare. So, such side effects as a decrease in capillary permeability, visual impairment or atrophy of the adrenal glands can develop only with prolonged intake of more than 100 mg of ascorbic acid per day.

Daily intake of vitamin C

Children:

• 1 - 3 years - 20 - 35 mg;
• 4-6 years - up to 50 mg;
• 7 - 10 years old - 55 - 70 mg.

Women:

• pregnant women - 300 - 400 mg;
• lactating - 500 - 600 mg;
• the average rate as a whole is 200 mg.

Men - 200 - 500 mg.

Important! Patients with bone fractures, as well as suffering from heart disease, tuberculosis and rheumatism, are advised to increase the dose to 2000 mg per day.

What foods contain vitamin C?

The leader in the content of vitamin C is the rose hips, in the fruits of which there is 550 mg of ascorbic acid per 100 g of fruits (while in dried rose hips the amount of this vitamin can reach 1100 mg).

The second place is occupied by parsley, which contains about 130 - 190 mg of vitamin C.

In addition, ascorbic acid is found in foods such as:

• sea ​​buckthorn berries - 250 - 600 mg;
• strawberries - 50 - 230 mg;
• black currant - 150 - 260 mg;
• citrus fruits - from 15 to 50 mg (most of all vitamin C is contained in lemons - about 40 - 70 mg);
• horseradish - 100 - 140 mg;
• strawberries - 60 mg;
• fresh pineapple - 25 mg;
• banana - 25 mg;
• fresh cherries - up to 8 - 10 mg;
• broccoli and Brussels sprouts (pink) - 90 - 120 mg;
• fresh and sauerkraut white cabbage - 70 mg (this is the content of vitamin C in fresh cauliflower);
• green young onions - 25 mg;
• raspberries - 25 mg;
• mango - 40 mg;
• green pepper - 100 mg;
• radish - 135 mg;
• cooked and fresh spinach - 30 - 60 mg.

The rates quoted are based on 100 g of product.

This vitamin is also contained in animal products, namely in chicken, beef, veal liver and kidneys.

Important! In the process of heat treatment, vitamin C is easily destroyed, therefore, it is practically absent in cooked products. The content of ascorbic acid is significantly reduced during long-term storage, salting, pickling and freezing of products. So, greens stored in the refrigerator, after a day, lose up to 10 percent of vitamin C. The only exception to the rule is sauerkraut, which retains the original content of this vitamin.

Interesting fact! The loss of ascorbic acid largely depends on the type of culinary treatment: for example, about 70 percent of vitamin C is destroyed in water, while only 8 to 12 percent are destroyed by steam. In general, it is recommended to store ascorbic acid (namely products containing it) in an acidic environment.

Vitamin D

Fat-soluble vitamin D, presented in two forms - D2 and D3, is known to many as an effective means of preventing the development of rickets and helping to cure this serious disease, which mainly affects children.

A distinctive feature of this vitamin is that it can enter the body not only with food, but also be synthesized due to the action of sunlight. The sun is the main source of this vitamin (for this reason, biochemists consider vitamin D to be a hormone).

Important! With regular sunbathing, the skin receives a sufficient amount of vitamin D, although certain conditions are necessary for its production, including:

• Times of Day: so, in the morning (immediately after sunrise), as well as in the evening (during sunset), vitamin D is produced as actively as possible;
• color of the skin: in fair skin, this vitamin is produced in greater quantities compared to dark-skinned and black people;
• age: in the process of aging, the skin synthesizes vitamin D less and less;
• air condition: so, dust, industrial emissions, gas pollution impede the normal flow of sunlight, which leads to an increase in the risk of developing rickets in children.

Important! It should be remembered that "sunbathing" should be taken in moderation, while it is important to saturate the body with certain minerals and vitamins that help neutralize the carcinogenic effect of sunlight.

Interesting fact! In addition to the sun, the formation of this useful vitamin massage, contrasting water, as well as air baths, providing the so-called "internal massage" of the capillaries, which enhances the movement of fluids in the body, promotes cell renewal and normalizes the hormonal work of the endocrine glands.

Vitamin D benefits

The main task of vitamin D - help the body absorb calcium, which will ensure the correct formation of bones and teeth. In turn, a decrease in the level of calcium directly in the blood can provoke a violation of muscle contractions (up to cardiac arrest).

But the benefits of vitamin D do not end there, because it participates in the regulation of cell reproduction, strengthens muscles, normalizes metabolic processes, stimulates the synthesis of a number of hormones, strengthens the immune system and increases the body's resistance to various skin and cardiovascular diseases.

Interesting fact! In regions where a small amount of vitamin D is present in the diet, diseases such as diabetes mellitus, atherosclerosis and arthritis are much more often diagnosed, while young people are more susceptible to them.

Daily intake of vitamin D

A person's need for this vitamin depends on age, physical activity, general physiological state and other factors. Below is the average daily intake of vitamin D for different categories of people.

Children:

• up to a year - 400 - 1400 IU (depending on body weight);

• 5 - 14 years old - 500 IU.

Youth: 14 - 21 years old - 300 - 600 IU.

Women: pregnant and lactating women - 700 IU.

Men: 600 IU.

Older people: 400 IU.

In general, an adult can be content with getting the minimum amount of vitamin D.

Important! If you are in the sun for at least 15 - 25 minutes a day, the amount of vitamin D obtained from food can be reduced by up to half.

Important! Vitamin D should be taken with extreme caution, since both an overdose and a deficiency provoke softening of the bones. Today, hypervitaminosis D is extremely rare, and it is provoked, first of all, by too long use of this vitamin in high dosages.

What foods contain vitamin D?

The main dietary sources of this vitamin are:

• egg yolk - 25 IU;
• meat - 9 IU;
• milk - up to 4 IU;
• butter - up to 35 IU.

Vitamin D is found in seafood, cod liver, halibut, herring, mackerel, tuna, sour cream, animal liver.

Vitamin E (tocopherol)

Its second name - tocopherol - vitamin E got from the Greek words "tokos" (or "birth") and "ferro" (which means "to wear" in translation). Indeed, it has been proven that tocopherols have a beneficial effect on the functioning of the gonads.

Interesting fact! In the 30s - 40s of the twentieth century, there were many misconceptions regarding this vitamin. So, it was mistakenly believed that tocopherol nullifies the effect of vitamins C and D. But the studies have debunked this myth, establishing that vitamin E should be taken with caution only by people suffering from high blood pressure and rheumatic heart disease.

Vitamin E benefits

• Neutralization of free radicals that destroy cells in the body.
• Protecting cell membranes from damage.
• Prevention of the development of cancer.
• Strengthening blood vessels.
• Acceleration of wound healing.
• Protection of the skin from ultraviolet radiation.
• Improving oxygen transport to tissues.
• Preventing the formation of blood clots in blood vessels.
• Improving the composition of hair and nails (vitamin E in its pure form and as an additional ingredient is used in the manufacture of many cosmetics).
• Prevention of vascular atherosclerosis, while it is important to understand that vitamin E is able to "slow down" the development of this disease, but not get rid of it.
• Ensuring the normal functioning of the muscular system.

Important! Vitamin E does not show its effect immediately: for example, with thrombosis, inflammation of the kidneys, as well as an acute attack of rheumatism and coronary insufficiency, tocopherol begins to act after 5 to 10 days, while an improvement in well-being will become noticeable only after 4 to 6 weeks.

Interesting fact! Studies have shown that people with heart disease who have been taking vitamin E for 20 to 30 years have completely cured their hearts by their 80s in 86 percent. The age group between the ages of 60 and 70 improved not only heart function, but also overall well-being by 80 percent.

Vitamin E deficiency

Vitamin E, which is called the "vitamin of reproduction", is responsible for the normal activity of the genital area, therefore, with its lack in men, there is a decrease in sperm production, and in women - menstrual irregularities and a decrease in libido.

Separately, I would like to say about vitamin E overdoses, which, although extremely rare, can provoke indigestion, weakening of immunity and even bleeding.

Important! With hypervitaminosis E (recall that this vitamin is able to accumulate in the body), nausea, flatulence, diarrhea and an increase in blood pressure are observed.

Children:

• up to a year - 3 - 4 mg;
• 1-3 years - 6 mg;
• 4-6 years old - 7 mg;
• 7-10 years - 11 mg.

Women:

• pregnant women - 15 mg;
• lactating - 19 mg;
• the average rate in general is 8 - 10 mg.

Men - 10 - 15 mg.

Important! Increased need in tocopherol is observed in smokers and people undergoing intense physical activity. In addition, women should increase their intake of vitamin E during the perimenopausal period, with the threat of miscarriage, as well as with multiple pregnancies.

What foods contain vitamin E?

Unlike other vital substances, tocopherol is very common in foods.

Mostly vitamin E is found in plant products, vegetable oils are especially rich in this vitamin: for example, 100 g of unrefined sunflower oil contains 63 mg of tocopherol, that is, with the use of one tablespoon of this product, we can replenish the daily intake of vitamin E.

But the record holder for tocopherol content is wheatgrass oil, 100 g of which contains 160 mg of vitamin E.

A lot of vitamin E is present in nuts, as well as seeds: only 2 - 3 nuts contain half of its daily value, while 100 g of sunflower seeds contain one and a half daily intake of vitamin E (if you consume 100 g of pumpkin seeds, you can replenish one daily intake of tocopherols) ...

Vitamin E is found in sufficient quantities in the following vegetables and fruits:

• cabbage;
• tomatoes;
• celery root;
• pumpkin;
• greenery;
• Bell pepper;
• peas;
• carrot;
• corn;
• raspberries;
• blueberry;
• various dried fruits;
• black currant;
• rosehip (fresh);
• plum;
• sesame;
• barley;
• oats;
• legumes.

You can get this vitamin from animal products, including:

• black caviar;
• eggs;
• fresh milk (fat content 2.5 percent);
• butter;
• fish (herring, perch, trout, salmon, eel);
• shrimps;
• rabbit and turkey meat;
• beef.

In addition, vitamin E is found in white and rye bread.

Important! Vitamin E is quite stable, therefore it is not destroyed during heating, while retaining all its useful properties. However, prolonged frying and reheating of vitamin E foods will significantly reduce the amount of tocopherols.

Vitamin F

Fat-soluble vitamin F includes a complex of polyunsaturated fatty acids that enter the body not only with food, but also through the skin, namely when using ointments or cosmetics.

Important! Vitamin F is destroyed when exposed to heat, light, and oxygen, while its beneficial properties are lost, giving way to toxins and free radicals.

Vitamin F benefits

• Ensuring the assimilation of fats.
• Normalization of fat metabolism directly in the skin.
• Excretion of cholesterol.
• Improving the maturation process of sperm, which has a beneficial effect on reproductive function.
• Strengthening the musculoskeletal system.
• Improving the appearance of the hair, as well as the skin (it is not for nothing that this vitamin is often called the "health vitamin" and is used in the manufacture of cosmetics).
• Strengthening the immune system.
• Accelerated healing.
• Allergy relief.
• Removal of inflammation and edema.
• Elimination of pain syndrome.
• Blood pressure normalization.

Important! Vitamin F protects cells from damage by harmful substances, thereby preventing their destruction and stopping the transformation into tumor cells.

Vitamin F deficiency

Lack of vitamin F leads to premature aging of the skin, the development of inflammation, allergies, not to mention the disruption of metabolic processes, which negatively affects the functioning of the body as a whole.

Deficiency of this vitamin in children is manifested by stunting and poor weight gain, not to mention frequent infectious diseases.

In adults, prolonged vitamin F deficiency significantly increases the risk of heart attacks and strokes.

If we talk about vitamin F hypervitaminosis, then this violation is extremely rare, moreover, this vitamin is absolutely safe for humans, since it does not have a toxic effect. In some cases, excessive use of vitamin F provokes the development of an allergic reaction, heartburn and stomach pain.

Daily Value of Vitamin F

The optimal daily intake of vitamin F has not yet been established. With a complete and balanced diet, additional vitamin F intake is not necessary.

BUT! There is a category of people who are shown an increased dose of vitamin F. These are people with high cholesterol and overweight, vascular atherosclerosis and diabetes mellitus, skin and autoimmune diseases. In addition, the daily intake of vitamin F increases with intense exercise.

What foods contain vitamin F?

The main source of vitamin F is vegetable oil, which can be flaxseed, soybean, sunflower, corn, olive, walnut, etc.

Also, polyunsaturated fatty acids are found in the following foods:

• herring;
• salmon;
• nuts;
• mackerel;
• fish fat;
• seeds;
• avocado;
• dried fruits;
• black currant;
• sprouted wheat grains;
• oat flakes;
• soybeans and legumes.

Important! Vitamin F is extremely unstable to high temperatures, and therefore is present only in cold-pressed vegetable oil. Moreover, it lowers concentration of this vitamin in oil and exposure to direct sunlight. For this reason, it is recommended to store the oil in a dark, hermetically sealed container (always in a dark and cool place). Remember, too, that vitamin F breaks down when heated, so fried foods cooked in vegetable oil do not contain vitamin F.

Vitamin K

This vitamin got its name from the first letter of the surname of the American hematologist Quick who discovered it.

I must say that the main forms of this vitamin are:

• vitamin K1, which is synthesized by plants;
• vitamin K2, produced by microorganisms directly in the large intestine (subject to normal functioning of the liver and bile).

Important! Healthy people do not experience a lack of this vitamin, since the body independently produces it in the required amount.

Vitamin K benefits

Vitamin K has practically not been studied for quite a long time, since scientists mistakenly believed that this vitamin performs only one function in the body, which is to normalize the blood coagulation process.

But today biochemists have identified many other most useful properties vitamin K, including:

• normalization of metabolism;
• improvement of the gastrointestinal tract;
• reduction of pain syndrome;
• acceleration of wound healing.

Important! The main cause of vitamin K deficiency in adults is liver disease, and this vitamin is non-toxic even in sufficiently large quantities.

Important! The concentration of vitamin K in the body can be lowered by the influence of alcohol and carbonated drinks, as well as by the consumption of very large doses of tocopherol (or vitamin E).

Daily intake of vitamin K

The daily dose of vitamin K for adults has not yet been precisely established, therefore, we give approximate indicators, which are about 60 - 140 mcg.

It is considered to be the daily norm of the amount of vitamin K obtained at the rate of 1 μg of vitamin per 1 kg of body weight. So, with a weight of 65 kg, a person should consume 65 μg of vitamin K per day. At the same time, the usual diet of the average person includes 300 - 400 mcg of this vitamin per day. For this reason, vitamin K deficiency is an extremely rare phenomenon (the exception is cases when the diet is very sharply limited or the drugs used negatively affect the absorption of vitamin K).

What foods contain vitamin K?

This vitamin is found in all green-colored plants, vegetables and fruits.

These include:

• nettle;
• Linden;
• lettuce leaves;
• green tomatoes;
• cabbage of all kinds;
• cucumber;
• avocado;
• kiwi;
• spinach;
• banana.

In addition, pork liver, eggs, olive oil, milk, soybeans, walnuts, and fish oil are high in vitamin K.

How to keep vitamins in food?

We talked about the benefits of vitamins and products that replenish their deficiency. Now let's move on to the issue of preserving the maximum amount in products. nutrients... And for this it is enough to adhere to a few simple rules below.

1. Fatty products, as well as vegetable oils, oxidize quickly when exposed to light and oxygen, therefore it is recommended to store them in a sealed container in cool and dark places.

2. Meat and fish contain a large amount of not only vitamins, but also minerals, for the preservation of which one should strictly adhere to the established terms of heat treatment. So, no more than half an hour is given for frying meat, 1 - 1.5 hours for stewing, while for baking - 1.5 hours. The fish is fried no longer than 20 minutes, stewed and baked for half an hour.

3. It is important to choose the right method of heat treatment, the most gentle of which is steam cooking. This is followed by stewing, then baking and finally frying.

Interesting fact! The greatest loss of vitamins occurs when boiling meat or fish.

4. The vitamin value of animal products decreases significantly during the re-freezing process. In this case, it is important to properly defrost frozen food: for example, defrosting should be done at room temperature or in cold water.

5. To avoid oxidation of vitamins, when cooking, do not use metal utensils or enamel containers with cracks and chips.

6. Vitamin C, which is present in vegetables, herbs and fruits, begins to "break down" almost immediately after they are harvested, while the amount of this vitamin decreases significantly during storage and cooking. To maximize the preservation of ascorbic acid, it is recommended to store cut greens in the refrigerator, since at room temperature vitamin C loses up to 80 percent of its properties in two days. Therefore, it is advisable to consume vegetables and fruits immediately, and fresh. Food is stored in a dark and cool place.

7. Vegetables should be washed well before peeling, and generally (i.e. uncut).

8. It is important to remember that vitamins, like minerals, are concentrated in greatest quantities right under the peel, as well as in the leaves of vegetables, fruits and plants in general. For this reason, it is advisable to peel food in such a way that the cut-off layer of the rind is as thin as possible.

The exception is legumes, which must be soaked in cold water for 1 - 2 hours before cooking, which will soften the coarse fiber tissue of the product, and, therefore, shorten the cooking process (as a result, more vitamins will be stored in the dish).

10. Vegetable salads should be chopped and seasoned right before consumption to help preserve both the flavor and nutritional qualities of the product. At the same time, lettuce leaves and greens are best chopped by hand, and not cut with a knife, since contact with metal contributes to the loss of vitamins.

Important! For peeling and cutting vegetables and fruits, it is better to use a stainless steel knife, which will reduce the loss of vitamins.

11. In the process of cooking vegetables, including the preparation of the first courses, it is recommended to immerse them in boiling water, in which the enzyme that promotes the destruction of ascorbic acid is rapidly inactivated.

12. If it is necessary to reheat a dish, it is better to do it in portions, and not to heat, for example, the whole soup or borscht at once, because repeated heating of food many times reduces its vitamin value.

Vitamin A (Retinol) - role in the body, content in foods, deficiency symptoms. Vitamin A Instructions for Use

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The site provides background information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. A specialist consultation is required!

Vitamins are bioorganic low molecular weight compounds that are necessary for normal metabolism in all organs and tissues of the human body. Vitamins enter the human body from the outside and are not synthesized in the cells of its organs. Most often vitamins are synthesized by plants, less often by microorganisms. That is why a person should regularly eat fresh plant foods such as vegetables, fruits, cereals, herbs, etc. The source of vitamins synthesized by microorganisms are bacteria of normal intestinal microflora. Thus, the importance of the normal composition of the intestinal microflora is evident.

Depending on the structure and functions, each bioorganic compound is a separate vitamin, which has a traditional name and designation in the form of a letter in the Cyrillic or Latin alphabet. For example, vitamin D is denoted by the letter D and has the traditional name cholecalciferol. In medical and popular science literature, both options can be used - both the designation and the traditional name of the vitamin, which are synonymous. Each vitamin performs certain physiological functions in the body, and when it is deficient, various disorders occur in the functioning of organs and systems. Let's take a look at the various aspects of vitamin A.

What vitamins are meant by the generic term "vitamin A"?

Vitamin A is the general name for three bioorganic compounds at once belonging to the group of retinoids. That is, vitamin A is a group of four of the following chemicals:
1. A 1 - retinol (retinol acetate);
2. And 2 - dehydroretinol;
3. Retinoic acid;
4. The active form of A 1 is retinal.

All of these substances are different forms of vitamin A. Therefore, when they talk about vitamin A, they mean either any of the above, or all of them together. The common name for all forms of vitamin A is retinol, which we will use throughout the rest of this article.

However, in the instructions for biologically active additives (dietary supplements), manufacturers describe in detail what kind of chemical compound is included in their composition, not limited to the simple mention of "vitamin A". Usually this is due to the fact that manufacturers indicate the name of the compound, for example, retinoic acid, after which they describe in great detail all its physiological effects and positive effects on the human body.

Basically, different forms of vitamin A have different functions in the human body. So, retinol and dehydroretinol are necessary for the growth and formation of normal structures of any tissue and the proper functioning of the genitals. Retinoic acid is essential for the formation of normal epithelium. Retinal is necessary for the normal functioning of the retina, as it is part of the visual pigment rhodopsin. However, usually all these functions are not divided according to their forms, but are described together, as inherent in vitamin A. In the following text, in order to avoid confusion, we will also describe the functions of all forms of vitamin A without dividing them. We will indicate that any function is inherent in a certain form of vitamin A only if necessary.

General characteristics of vitamin A

Vitamin A is fat-soluble, that is, it dissolves well in fats, and therefore easily accumulates in the human body. It is because of the possibility of accumulation of fat-soluble vitamins, including A, that, with prolonged use in large quantities (more than 180 - 430 mcg per day, depending on age), cause an overdose. Overdose, like vitamin A deficiency, leads to serious disruptions in the normal functioning of various organs and systems, primarily the eyes and the reproductive tract.

Vitamin A exists in two main forms:
1. Vitamin A itself ( retinol) contained in products of animal origin;
2. Provitamin A ( carotene) contained in foods of plant origin.

Retinol from animal products is immediately absorbed by the human body in the digestive tract. And carotene (provitamin A), getting into the intestines, first turns into retinol, after which it is absorbed by the body.

After entering the intestine, from 50 to 90% of the total amount of retinol is absorbed into the bloodstream. In the blood, retinol combines with proteins and in this form is transported to the liver, where it is deposited in a reserve, forming a depot, which, when the supply of vitamin A from the outside ceases, can be enough for at least a year. If necessary, retinol from the liver enters the bloodstream and, along with its current, enters various organs, where cells, with the help of special receptors, capture the vitamin, transport it inside and use it for their needs. Retinol is constantly released from the liver, maintaining its normal concentration in the blood, equal to 0.7 μmol / L. When vitamin A is supplied with food, it first enters the liver, replenishing the expended reserves, and the remaining amount remains circulating in the blood. Retinal and retinoic acid in the blood are contained in trace amounts (less than 0.35 μmol / l), since in these forms vitamin A is present mainly in the tissues of various organs.

Once in the cells of various organs, retinol is converted into its active forms - retinal or retinoic acid, and in this form is incorporated into various enzymes and other biological structures that perform vital functions. Without active forms of vitamin A, these biological structures are unable to perform their physiological functions, as a result of which various disorders and diseases develop.

Vitamin A enhances its effect and is better absorbed in combination with vitamin E and the trace element zinc.

Biological functions of vitamin A (role in the body)

Vitamin A in the human body performs the following biological functions:

• Improves the growth and development of cells in all organs and tissues;
• Essential for normal bone growth and formation;
• It is necessary for the normal functioning of all mucous membranes and skin epithelium, since it prevents hyperkeratosis, excessive desquamation and metaplasia (cancerous degeneration of epithelial cells);
• Provides good vision in low or low light conditions (so-called twilight vision). The fact is that retinol is part of the visual pigment rhodopsin, which is located in the cells of the retina, called rods for a certain shape. It is the presence of rhodopsin that provides good visibility in conditions of weak, not bright lighting;
• Improves the condition of hair, teeth and gums;
• Improves the growth of the embryo, contributes to the correct formation and development of various organs and tissues of the fetus;
• Enhances the formation of glycogen in the liver and muscles;
• Increases the concentration of cholesterol in the blood;
• Takes part in the synthesis of steroid hormones (testosterone, estrogens, progesterone, etc.);
• Prevents the development of malignant tumors of various organs;
• Regulates immunity. Vitamin A is essential for the full flow of the phagocytosis process. In addition, retinol enhances the synthesis of immunoglobulins (antibodies) of all classes, as well as T-killers and T-helpers;
• Antioxidant. Vitamin A has powerful antioxidant properties.

The list lists the effects of vitamin A at the organ and tissue levels. At the cellular level of biochemical reactions, vitamin A has the following effects:
1. Activation of the following substances:

• Chondroitinsulfuric acid (a component of connective tissue);
• Sulfoglycans (components of cartilage, bones and connective tissue);
• Hyaluronic acid (the main substance of the intercellular fluid);
• Heparin (thins the blood, reduces its clotting and thrombus formation);
• Taurine (stimulant of growth hormone synthesis, as well as a necessary link in the transmission of nerve impulses from neurons to organ tissues);
• Liver enzymes, which ensure the transformation of various exogenous and endogenous substances;

2. Synthesis of special substances called somatimedins of classes A 1, A 2, B and C, which enhance and improve the formation of muscle proteins and collagen;
3. Synthesis of female and male sex hormones;
4. Synthesis of substances necessary for the functioning of the immune system, such as lysozyme, immunoglobulin A and interferon;
5. Synthesis of epithelial enzymes, which prevent premature keratinization and desquamation;
6. Activation of vitamin D receptors;
7. Ensuring timely inhibition of cell growth, which is necessary for the prevention of malignant tumors;
8. Ensuring the completion of phagocytosis (destruction of the pathogenic microbe);
9. Formation of visual pigment - rhodopsin, which ensures normal vision in low light conditions.

As you can see, vitamin A, in addition to providing good vision, has a fairly wide range of different effects in the human body. However, traditionally, vitamin A is associated only with effects on the eyes. This is due to the fact that the role of vitamin A specifically for vision was studied earlier than all others, and this was done in great detail, while other effects and functions were identified later. In this regard, the idea was fixed that vitamin A is a substance necessary for normal vision, which, in principle, corresponds to reality, but does not fully reflect it, since in fact retinol also performs other, no less important functions.

Daily intake of vitamin A for people of different ages

A person in different age periods should consume different amounts of vitamin A per day. Daily intake of vitamin A for children different ages regardless of gender, the following:

• Newborns up to six months - 400 - 600 mcg;
• Children from 7 to 12 months - 500 - 600 mcg;
• Children from 1 to 3 years old - 300 - 600 mcg;
• Children from 4 to 8 years old - 400 - 900 mcg;
• Children 9 - 13 years old - 600 - 1700 mcg.

Starting from the age of 14, the norms of vitamin A intake for women and men differ, which is associated with the peculiarities of the functioning of organisms. The daily norms of vitamin A for men and women of different ages are presented in the table.

There are two numbers in the table and the list, the first of which means the optimal amount of vitamin A a person needs per day. The second number means the maximum amount of vitamin A allowed per day. According to the recommendations of the World Health Organization, only 25% daily requirement in vitamin A should be provided by plant products... The remaining 75% of the daily requirement for vitamin A must be provided from animal products.

Insufficient intake of vitamin A leads to its deficiency, which manifests itself in a number of disorders on the part of various organs. However, an excessive intake of vitamin A into the body can also provoke serious health disorders caused by an excess or hypervitaminosis A. Hypervitaminosis A is possible due to the fact that retinol is able to accumulate in tissues and is slowly excreted from the body. Therefore, vitamin A should not be consumed in large quantities, believing that there will be nothing bad from such a useful substance. The recommended doses of vitamin A should be adhered to and the maximum permissible daily dosage should not be exceeded.

What foods contain vitamin A

Vitamin A in the form of retinol is found in the following animal products:

• Chicken, beef and pork liver;
• Tinned Cod Liver;
• Granular beluga caviar;
• Egg yolk;
• Butter;
• Hard varieties of cheese;
• Fatty meats and fish.

Vitamin A in the form of carotenoids is found in the following plant foods:

• Ramson;
• Red bell pepper;

For a clear and quick understanding of whether a particular plant contains vitamin A, you can use a simple rule - carotenes are found in all vegetables and fruits of a red-orange color. Therefore, if a vegetable or fruit is colored in such a bright orange color, then it definitely contains vitamin A in the form of carotenoids.

The content of vitamin A in various foods, the need for vitamin A - video

Symptoms of Vitamin A Deficiency and Hypervitaminosis

Deficiency of vitamin A in the body leads to the development of the following clinical manifestations:

• Hyperkeratosis on the knees and elbows (severe peeling and dry skin);
• Follicular hyperkeratosis (toad skin syndrome);
• Acne;
• Pustules on the skin;
• Dry and dull hair;
• Brittle and streaked nails;
• Twilight vision disorder (night blindness);
• Xerophthalmia;
• Perforation of the cornea of ​​the eye with subsequent blindness;
• Decrease in the activity of the immune system;
• Tendency to frequent infectious diseases;
• Weakened erection in men;
• Poor sperm quality;
• Increased risk of malignant tumors.

Hypervitaminosis A can be acute or chronic. Acute hypervitaminosis develops when a large amount of vitamin A is taken at the same time. Most often, acute hypervitaminosis A is observed when the liver of polar animals is used as food, which contains a lot of retinol. Due to the excessive amount of vitamin A, the inhabitants of the Far North (Eskimos, Khanty, Mansi, Kamchadals, etc.) have a taboo on the use of the liver of polar mammals. Acute hypervitaminosis A is manifested by the following symptoms that occur after consuming large amounts of retinol:

• Pain in the abdomen, bones, and joints;
• General weakness;
• Malaise;
• Sweating at night;
• Headache associated with nausea and vomiting;
• Hair loss;
• Violation of the menstrual cycle;
• Disruption of the digestive tract;
• Cracks in the corners of the mouth;
• Brittle nails;
• Itching all over the body.

Chronic hypervitaminosis A occurs more often than acute and is associated with prolonged use of retinol in doses slightly exceeding the maximum allowable. The clinical manifestations of chronic hypervitaminosis A are as follows:

• Itching and redness of the skin;
• Peeling of the skin on the palms, soles and other areas;
• Hair loss;
• Pain and swelling of soft tissues located along the long bones of the body (bones of the thigh, lower leg, shoulder, forearm, fingers, ribs, collarbone, etc.);
• Calcification of the ligaments;
• Headache;
• Irritability;
• Excitation;
• Confusion of consciousness;
• Double vision;
• Hydrocephalus in newborns;
• Increased intracranial pressure;
• Nausea and vomiting;
• Enlargement of the liver and spleen;
• Pseudo-yellowing.

The severity of symptoms of chronic hypervitaminosis varies depending on the concentration of vitamin A in the blood.

If a pregnant woman consumes vitamin A in a dosage higher than 5000 IU (1500 mcg) daily for a long time, then this can provoke a slowdown in the growth of the fetus and an abnormal formation of the urinary tract in it. Intake of vitamin A during pregnancy in a dose of more than 4000 mcg (13 400 IU) can lead to congenital malformations in the fetus.

Vitamin A: benefits, deficiency symptoms, contraindications and signs of overdose - video

Vitamin A supplementation

The most widespread use of vitamin A is in cosmetology, therapy of skin diseases, as well as in the treatment of vascular diseases. In recent years, vitamin A has been widely used by gynecologists, andrologists and reproductive specialists in complex programs for the treatment of infertility and preparation for pregnancy. However, the complex scope of application of this vitamin is much wider.

So, vitamin A improves the growth and development of various organs and tissues, therefore it is recommended to give it to children to normalize the formation of bones, muscles and ligaments. In addition, retinol ensures the normal functioning of the childbirth process, therefore, the vitamin is successfully used during pregnancy, during puberty and in women or men of reproductive age in order to improve the functioning of the reproductive system.

Vitamin A during pregnancy contributes to the normal growth of the fetus, preventing the delay in its development. In adolescents, vitamin A normalizes the development and formation of the genital organs, and also helps to adjust the reproductive functions (maintains the quality of sperm, a normal menstrual cycle, etc.), optimally preparing the bodies of girls and boys for future childbirth. In adults, vitamin A ensures optimal functioning of the reproductive organs, which significantly increases the chances of conceiving, carrying and having a healthy baby. The most pronounced positive effect of vitamin A on reproductive function is observed when it is used in combination with vitamin E. Therefore, vitamins A and E are considered the key to the normal ability of men and women to bear children.

Vitamin A is widely recognized for its function of providing good vision in low light conditions. With a lack of vitamin A, a person develops night blindness - a visual impairment in which he sees poorly at dusk or in low light. Taking vitamin A regularly is an effective way to prevent night blindness and other visual impairments.

Also, vitamin A in people of any age and gender ensures the normal functioning of the skin and mucous membranes of various organs, increasing their resistance to infectious lesions. It is because of its huge role in maintaining the normal structure and functions of the skin, it is called the "vitamin of beauty". Due to its positive effects on the skin, hair and nails, vitamin A is very often included in various cosmetic preparations - creams, masks, shower gels, shampoos, etc. The role of the beauty vitamin is also assigned to retinol due to its ability to reduce the rate of aging, maintaining the natural youth of women and men. In addition, retinoic acid is successfully used in the treatment of inflammatory and wound diseases of the skin, such as psoriasis, acne, leukoplakia, eczema, lichen, pruritus, pyoderma, furunculosis, urticaria, premature graying of hair, etc. Vitamin A accelerates the healing of wounds and sun burns, and also reduces the risk of infection of wound surfaces.

Since vitamin A increases the resistance of mucous membranes to infections, its regular use prevents colds of the respiratory tract and inflammatory processes in the organs of the digestive tract and genitourinary system. Vitamin A is used in the complex treatment of intestinal erosions and ulcers, chronic gastritis, gastric ulcer, hepatitis, liver cirrhosis, tracheitis, bronchitis and nasopharyngeal catarrh.

The antioxidant properties of vitamin A predetermine its ability to destroy cancer cells, preventing the development of malignant neoplasms of various organs. Vitamin A has a particularly strong prophylactic anti-cancer effect against pancreatic and breast cancer. Therefore, vitamin A is used in the practice of oncologists as part of the complex treatment and prevention of recurrence of various tumors.

As an antioxidant, vitamin A increases the content of high density lipoproteins (HDL) in the blood, which is very important for the prevention of cardiovascular diseases such as hypertension, coronary artery disease, heart attacks, etc. Therefore, large doses of vitamin A are currently used to treat vascular disease.

Vitamins A for pregnant women

Vitamin A is very important for the normal course of pregnancy and the correct, as well as full development of the fetus. From the point of view of a pregnant woman, vitamin A has the following positive effects on her body:

• Improves immunity, which prevents colds and other infectious and inflammatory diseases that pregnant women are susceptible to;
• Reduces the risk of developing infectious and inflammatory diseases of the respiratory system, digestive tract and genitourinary system, thereby preventing numerous relapses of thrush, bronchitis, rhinitis and other pathologies often developing in pregnant women;
• Maintains the normal condition of the skin, preventing the appearance of stretch marks (striae);
• Maintains the normal condition of hair and nails, preventing hair loss, brittleness and dullness;
• Helps ensure normal growth of the uterus;
• Maintains normal vision in pregnant women, and also prevents its deterioration;
• Supports the continuation of pregnancy by preventing premature birth.

The listed effects of vitamin A have a beneficial effect on the general well-being of a pregnant woman, and, consequently, increase her quality of life and the likelihood of a favorable outcome. In addition, vitamin A relieves women of frequent problems associated with pregnancy, such as dull and sagging hair, dry and flaky skin, cracked and peeling nails, stretch marks, persistent colds and vaginal thrush, etc.

Taking vitamin A of a pregnant woman has the following positive effects on the fetus:

• Improves the growth and development of the fetal skeletal system;
• Normalizes fetal growth;
• Prevents fetal growth retardation;
• Ensures the normal formation of the organs of the genitourinary tract in the fetus;
• Prevents fetal hydrocephalus;
• Prevents fetal malformations;
• Prevents premature birth or miscarriages;
• Prevents infection with various infections that can cross the placenta.

Thus, vitamin A has a positive effect on both the pregnant woman and the fetus, therefore its use in therapeutic dosages is justified.

However, since an excess of vitamin A can adversely affect the course of pregnancy, provoking miscarriages and fetal growth retardation, it should be taken only under the supervision of a doctor, strictly observing the prescribed dosages. The optimal daily dosage of vitamin A for a pregnant woman is no more than 5000 IU (1500 mcg or 1.5 mg).

At present, in the countries of the former USSR, gynecologists often prescribe to pregnant women and women planning to become pregnant a complex drug "Aevit", containing both vitamins A and E. Aevit is prescribed precisely because of the positive effects of vitamins A and E on reproductive function. However, this drug should not be taken by either pregnant women or women planning to become pregnant, since it contains a huge dose of vitamin A (100,000 IU), which is 20 times higher than the optimal and recommended by WHO! Therefore, Aevit is dangerous for pregnant women, as it can provoke miscarriages, malformations and other disorders in the fetus.

Pregnant women, without harm to the fetus, can take complex preparations that contain no more than 5000 IU of vitamin A, for example, Vitrum, Elevit, etc. However, since vitamin A is not a completely harmless drug, it is recommended to do a blood test for the content of this substance before using it. ... Then, based on the concentration of vitamin A, determine the individual dosage that is optimal for a given pregnant woman.

Vitamin A for children

Vitamin A is very important for normal growth and development of the musculoskeletal system in children. That is why it is recommended to give it to children during periods of intensive growth, when the intake of vitamin with food may not provide the increased needs of the body. In addition, vitamin A is very important for the proper formation of the reproductive organs during puberty, both in boys and girls. In girls, vitamin A contributes to the early formation of a normal menstrual cycle and the formation of resistance of the vaginal mucosa to various infections. In boys, vitamin A contributes to the formation of normal erections and the development of testicles with the formation of good quality sperm, which is necessary for future conception.

In addition, increasing the resistance of the mucous membranes to various pathogenic microorganisms, vitamin A prevents frequent infectious and inflammatory diseases of the respiratory organs in children. Vitamin A also supports normal vision in a child. In adolescents, vitamin A is able to reduce the number of acne and acne, which has a positive effect on the quality of life of the child.

It is because of the pronounced positive effect on the body that it is recommended to give the child vitamin A in preventive dosages of 3300 IU per day in short, periodically repeated courses. For this, it is recommended to purchase either multivitamin preparations or special vitamin tablets with a prophylactic dosage of 3300 IU.

Preparations containing vitamin A

Currently, the following dosage forms are used as preparations containing vitamin A:
1. Natural plant extracts (included in dietary supplements).
2. Synthetic vitamins that completely mimic the structure of natural chemical compounds (included in one-component vitamin preparations and multivitamins).
Pharmaceutical preparations containing synthetic vitamin A include the following:

• Retinol acetate or retinol palmitate - tablets containing 30 mg (30,000 μg or 100,000 IU of retinol);
• Retinol acetate or retinol palmitate - dragees containing 1 mg (1000 μg or 3300 IU of retinol);
• Acseromalt is a concentrate of vitamin A in fish oil (1 ml of fat contains 100,000 or 170,000 IU of retinol) in vials;
• Oil solution of carotene;
• Aevit;
• Alphabet;
• Biovital-gel;
• Biorhythm;
• Vita Mishki;
• Vitasharm;
• Vitrum;
• Multi-Tabs baby and classic;
• Multifort;
• Pikovit;
• Watering baby and classic;
• Sana-Sol;

Carotene oil solution is used externally in the form of dressings and lotions. The solution is applied to chronic eczema, long-term and poorly healing ulcers, burns, frostbite and other wounds of the skin.

Tablets containing 30 mg of retinol and Aevit are used only for medicinal purposes, for example, to eliminate vitamin A deficiency or to treat vascular and skin diseases. These tablets and Aevit cannot be used for prophylactic purposes in people of any age, since this can provoke hypervitaminosis, as well as hypovitaminosis, which is manifested by severe dysfunctions of various organs and systems. All other drugs are vitamins used to prevent hypovitaminosis. Accordingly, they can be given to people of any age, including children and pregnant women.

Dietary supplements containing vitamin A in the form of natural extracts and extracts include the following:

• ABC Spectrum;
• Antioxidant capsules and pills;
• Artromax;
• Viardot and Viardot forte;
• Wheat germ oil ;
• Metovit;
• Will direct;
• Nutrikap;
• Oxylic;
• Blueberry forte.

All of these dietary supplements contain a prophylactic dosage of vitamin A, so they can be used in periodic short courses in people of different ages.

Vitamin A in a vitamin complex

Vitamin A is currently included in many complex preparations. Moreover, the assimilation of vitamin A from complex preparations is not worse than from monocomponent preparations. However, the use of multivitamins is very convenient for a person, since it allows him to take only one tablet. Complex multivitamins contain various compounds of vitamins in the required prophylactic dosage, which is also very convenient for use. However, these preparations have a different dosage of vitamin A, therefore, when choosing a specific multivitamin, it is necessary to take into account the age and general condition of the person who will take it.

For example, for children of different ages and adults, the following complex preparations containing vitamins A are recommended:

• Children under one year old - Multi-Tabs Baby, Watering baby;
• Children from 1 to 3 years old - Sana-Sol, Biovital-gel, Pikovit, Alphabet "Our baby";
• Children from 3 to 12 years old - Multi-Tabs classic, Vita bears, Alphabet "Kindergarten";
• Children over 12 years old and adults - Vitrum, Centrum and any dietary supplements (dietary supplements).

The best vitamins A

There are no better vitamins A, since each medicinal product or dietary supplement has a spectrum of indications and its own dosage of retinol. In addition, each drug has an optimal effect for specific, individual disorders or for the prevention of strictly defined diseases and conditions. Therefore, in the treatment of one disease, the best would be, for example, a vitamin A preparation called "Aevit", in case of another pathology - Centrum vitamins, etc. Thus, for each case, a different preparation containing vitamin A will be the best. That is why there is no concept of "best" preparation in medicine, but there is only the definition of "optimal", which in each case may be different.

However, one can quite conditionally single out the "best" vitamins A for various conditions. So, relatively speaking, for the prevention of hypovitaminosis A in children, men, women and pregnant women, various multivitamin complexes will be the best. To eliminate an existing vitamin A deficiency or a general strengthening effect on the body, single-component tablets or dragees containing at least 5000 IU of retinol acetate or palmitate will be the best. For the treatment of vascular diseases, inflammatory processes on the mucous membranes of the respiratory, digestive and genitourinary organs, as well as infectious-inflammatory, wound and ulcerative lesions of the skin, monocomponent preparations containing at least 100,000 IU of vitamin A (for example, Aevit, fish oil concentrate and etc.). For the treatment of wounds on the skin and mucous membranes, the best will be an external preparation of vitamin A - an oil solution of carotene.

Vitamin A - instructions for use

Any vitamin A preparations can be taken orally in the form of tablets, pills, powders and solutions, injected intramuscularly or used externally in the form of applications, bandages, lotions, etc. Intramuscular administration of vitamin A is used only in hospitals in the treatment of severe vitamin deficiency, severe night blindness, as well as severe inflammatory diseases of the digestive tract, urinary and respiratory organs. Externally, vitamin A is used in the form of an oily solution to treat ulcers, inflammations, wounds, eczema, frostbite, burns and other skin lesions. Inside, vitamin A is taken for prophylactic purposes and for the treatment of mild hypovitaminosis.

Inside, it is necessary to take 3 - 5 pills or tablets per day after meals. An oily solution of vitamin A is taken 10 - 20 drops three times a day after meals on a slice of black bread. The duration of the course of use ranges from 2 weeks to 4 months and depends on the purpose for which vitamin A is used. Long-term courses for at least one month. After taking vitamin A for a month, it is necessary to take a break for 2 - 3 months, after which the course can be repeated.

Intramuscularly a solution of vitamin A is injected every other day for adults at 10,000 - 100,000 IU and for children at 5,000 - 10,000 IU. The course of treatment is 20-30 injections.

The maximum permissible single dosage of vitamin A when taken orally and intramuscularly is 50,000 IU (15,000 μg or 15 mg), and the daily dose is 100,000 IU (30,000 μg or 30 mg).

Locally, an oil solution of vitamin A is used to treat various wounds and skin inflammations (ulcers, frostbites, burns, non-healing wounds, eczema, boils, abscesses, etc.), applying it to a previously cleaned affected surface. The wound surface is simply lubricated with an oil solution of 5 - 6 times a day and cover with 1 - 2 layers of sterile gauze. If the wound cannot be left open, then an ointment with vitamin A is applied to it and a sterile bandage is applied on top. When applied topically, vitamin A must be taken orally in prophylactic dosages (5000 - 10,000 IU per day).

In the course of the research, the main vitamins were isolated, the lack of which leads to a significant deterioration in well-being. Familiarization with the properties and characteristics of the intake of foods rich in valuable minerals will create favorable conditions for the normal functioning of vital systems.

What vitamins are contained in which products and in what quantity, how they affect the body and much more will be discussed further.

General table of contents of products:

Vitamin A (retinol)

Refers to a fat-soluble type of trace elements. To increase the quality of digestibility, it is recommended to use it with a certain amount of fat-containing products at the rate of: 1 kg of weight - 0.7 -1 gram of fat.

The effect of a trace element on the body:

1. Positively affects for the work of the visual organ.
2. Normalizes protein production.
3. Inhibits aging process.
4. Participates in the formation of bone tissue and teeth.
5. Boosts immunity, kills infectious bacteria.
6. Normalizes exchange functions.
7. Affects production steroid hormones.
8. Affects to restore epithelium tissues.
9. Creates conditions for the development of the embryo, contributes to the weight gain of the fetus.

The most common foods contain the valuable mineral in sufficient quantities:

• carrot;
• apricot;
• spinach;
• parsley (greens);
• Cod liver;
• fish fat;
• milk (whole);
• cream;
• butter);
• eggs (yolks);

The daily intake of the vitamin is:

• for women 700 mcg;
• for men 900 mcg;

Overdose has unintended consequences and can manifest itself in the form of various disorders, hair loss, joint pain, etc.

Vitamin deficiency leads to the following disorders in the body:

1. Blurred vision as a result of low production of tears as a lubricant.
2. Destruction of the epithelial layer creating protection for individual authorities.
3. Slowdown in the growth rate.
4. Decreased immunity.

B vitamins

Group B consists of the following beneficial trace elements:

• thiamine (B1);
• riboflavin (B2);
• nicotinic acid (B3);
• pantothenic acid (B5);
• pyridoxine (B6);
• biotin (B7);
• folic acid (B9);
• cobalamin (B12);

Microelements of group B are of great importance for the body, since practically no process is complete without these organic compounds.

Among the main ones:

1. Work nervous system normalized as a result of the formation of high-molecular-weight glucose carbohydrates with the participation of vitamin B.
2. Improving functioning gastrointestinal tract.
3. Positive impact on vision and liver function.

Organic compounds of group B are found in products:

• sprouted wheat, liver, oatmeal, beans, potatoes, dried fruits (B1);
• buckwheat, rice, oatmeal, nuts, vegetables green variety(IN 2);
• hard cheese, dates, tomatoes, nuts, sorrel, parsley (B3);
• mushrooms, green peas, walnuts, cauliflower, broccoli (B5);
• bananas, cherries, strawberries, fish, meat, yolks (B6);
• cabbage, legumes, beets, green leaves, yeast (B9);
• meat of animals and birds;

The daily intake of microelements of group B is determined by the purpose:

1. To normalize work nervous system 1.7 mg B1.
2. For the exchange process cells 2 mg B2.
3. To improve performance digestive system 20 mg B3.
4. To strengthen immunity 2 mg B6.
5. For cells bone marrow 3 μg B12.

The approach to the appointment is individual in each case.

Micronutrient deficiencies can negatively affect work:

• central nervous system;
• psyche;
• exchange functions;
• digestive system;
• visual organs;

With a deficiency of group B minerals, symptoms appear:

• dizziness;
• irritability;
• sleep disturbance;
• loss of weight control;
• difficulty breathing, etc.;

Vitamin C

Even babies are familiar with ascorbic acid. When diagnosing a minor cold, the first thing to do is to consume more citrus fruits, which are rich in mineral content. It will not be possible to stock up on vitamins for future use, the body is unable to accumulate it.

The functions of an organic compound in the body are multifaceted:

1. As the most powerful antioxidant promotes cell renewal and inhibits aging.
2. Normalizes the amount of cholesterol in the blood.
3. Improves state of blood vessels.
4. Strengthens the immune system.
5. Energizes, gives strength.
6. Combined with other elements normalizes blood clotting.
7. Promotes better absorption of iron and calcium.
8. Takes off tension during stress.

Sources of a healing mineral can be:

• Red pepper;
• black currant;
• Strawberry;
• citrus;
• rose hip;
• Rowan;
• nettle;
• mint;
• pine needles;
• sea ​​buckthorn and others;

The daily intake of organic compounds is 90-100 mg. The maximum dose for exacerbations of diseases reaches 200 mg / day.

A deficiency of a trace element in the body can provoke:

• decline protective functions;
• scurvy;
• decreased tone;
• memory impairment;
• hemorrhage;
• significant, dramatic weight loss;
• the development of anemia;
• swelling of the joints, etc.;

Vitamin D (as cholecalciferol)

The only vitamin with double action. It has an effect on the body as a mineral and as a hormone. It is formed in the tissues of living organisms under the influence of ultraviolet radiation.

WITH with the participation of cholecalciferol, the following processes occur:

1. Controls the level of phosphorus and calcium (inorganic elements).
2. With the active participation of vitamin increased absorption of calcium.
3. Stimulates growth and the development of the skeletal system.
4. Participates in metabolic processes.
5. Warns the development of inherited diseases.
6. Helps assimilation of magnesium.
7. Is an one of the components of the complex used in preventive measures in oncology.
8. Normalizes arterial pressure.

To replenish the body with a valuable mineral, it is recommended to regularly eat foods rich in vitamin D:

• milk and derivatives;
• eggs;
• cod liver, beef;
• fish fat;
• nettle;
• parsley (greens);
• yeast;
• mushrooms;

Also, the sun's rays are the source of the healing trace element. It is recommended to stay outside for at least half an hour every day.

The daily norm of a trace element:

• for adults 3-5 mcg;
• for children 2-10 mcg;
• for pregnant and lactating mothers 10 mcg;

A deficiency of a trace element in the body can cause serious illnesses: softening of bone tissue, rickets.

If you experience the following symptoms, you should consult your doctor for advice:

• burning sensation in the larynx and mouth;
• decreased vision;
• sleep disturbances;
• sudden weight loss, not justified by the use of diets;

Vitamin E (tocopherol acetate)

The mineral belongs to the group of antioxidants. It is fat-soluble, which suggests a combination with fat-containing foods. In the diet healthy eating used food rich in tocopherol content.

Functions of vitamin E in the human body:

1. Influences on reproductive activity.
2. Improves circulation.
3. Takes off painful sensations of premenstrual syndrome.
4. Prevents anemia.
5. Improves state of blood vessels.
6. Inhibits the formation of free radicals.
7. Prevents blood clots.
8. Creates protection other minerals from destruction, improves their absorption.

The action of a valuable microelement cannot be concluded with certain functions. He really participates in almost all biological processes.

The following foods are sources of tocopherol:

• green vegetables;
• nuts;
• vegetable oils (unrefined);
• egg yolk;
• meat, liver;
• hard cheese;
• beans;
• kiwi;
• oat flakes, etc.;

The daily intake of tocopherol is 10-15 mg. For pregnant and lactating mothers, the dose is doubled.

A lack of vitamin E in the body can provoke a number of disorders:

• decrease in hemoglobin in the blood;
• muscle dystrophy;
• infertility;
• liver necrosis;
• spinal cord degeneration, etc .;

It should be noted that vitamin E deficiency occurs infrequently. This is due to the regular consumption of vegetable oils.

Vitamins are low-molecular organic compounds that normalize the body's metabolic functions, biosynthesis of intestinal flora, organ development, and other equally important chemical processes.

The most valuable trace elements are found in fresh foods. Natural ingredients significantly increase the absorption of nutrients. Daily rate It is easy to find a certain vitamin or complex in healthy food and fill the deficit.

Retinol is one of the most important elements for maintaining health and prolonging youth. With a deficiency of this substance in the body, the condition of the hair, skin, teeth and nails worsens, and many vital processes slow down. Therefore, it is important to know which foods contain vitamin A in order to avoid vitamin deficiency.

Vitamin A is very important for the human body

The benefits of vitamin A for the body

Retinol is involved in protein synthesis, improves metabolism, helps to strengthen the body's protective functions, reduces susceptibility to viruses, and accelerates the regeneration process. Vitamin A can accumulate in liver cells, then it is excreted as needed if it is supplied with food in insufficient quantities.

Retinol functions:

• improves vision, color perception, prevents the development of "night blindness";
• normalizes cholesterol levels, restores vascular elasticity, reduces the likelihood of atherosclerosis;
• improves the work of the heart muscle, endocrine system;
• promotes rapid wound healing, helps with burns;
• regulates blood sugar levels;
• promotes an increase in muscle mass, therefore, this vitamin is necessary for athletes;
• slows down the aging process, prevents the occurrence of malignant neoplasms.

Vitamin A slows down the aging process

Retinol is found not only in food, it is often added to cosmetics - this substance prevents the appearance of wrinkles, improves complexion, helps fight acne, acne, eczema, makes nails strong, and shiny hair. Vitamin A is useful for children - it contributes to the formation of a strong skeleton, teeth, strengthens the immune system, and reduces the likelihood of developing ophthalmic pathologies.

People who are HIV-positive need to consume foods rich in vitamin A on a regular basis.

Daily intake for adults and children

The daily intake of retinol depends on the sex and age of the person, the dosage is measured in IU, 1 mg of vitamin is equal to 3.3 thousand IU. To get the required dose of retinol, it is enough to include natural dairy products with a high fat content in the diet three times a week, and eat 150-200 g of seasonal vegetables or fruits daily, fresh or seen.

Retinol Daily Dose Table

The daily norm is not the optimal, but the minimum amount of retinol for the average person without serious pathologies.

Where Vitamin A is Found Most

The uniqueness of vitamin A is in its ability to enter the body with plant and animal food. V a large number retinoids are found in the liver of cod, fatty fish. Fruits and vegetables contain carotenoids, which are converted to retinol when consumed.

Vitamin A content in animal products

It is forbidden to simultaneously take retinol and alcoholic beverages, vitamin A is incompatible with laxatives of mineral origin.

It is better to consume vitamins A and E at the same time to avoid oxidative reactions. Zinc contributes to the rapid conversion of beta-carotene to retinol.

What does beta-carotene contain?

The maximum content of vegetable vitamin A in carrots and spinach is 4.5–9.3 mg of the beneficial substance in 100.

Foods high in carotene

During heat treatment, the loss of vitamin A is no more than 10%.

Excess and deficiency of vitamin A

Avitaminosis and excess retinol are equally dangerous, both pathological conditions provoke the development of serious diseases.

Why vitamin A deficiency is dangerous

With a constant lack of retinol in the body, the skin, orania of vision, first of all, suffer, the regeneration process slows down, which leads to early aging.

List of signs of vitamin deficiency:

• dandruff, deep wrinkles;
• deterioration of visual acuity with the onset of twilight, the disease progresses rapidly;
• acne, dryness of the epidermis;
• bleeding gums, increased sensitivity of tooth enamel;
• insomnia, chronic fatigue, apathy;
• severe lacrimation in the sun, frost, the eyelids turn red, crusts appear in the corners of the eyes.

With a lack of vitamin A, acne and rashes appear on the skin

In men, vitamin deficiency leads to impotence, urinary incontinence. In women, sexual desire disappears, mastopathy, endocervicitis, and cervical erosion develop. In children, with a constant lack of retinol, immunity decreases, growth slows down, the skin becomes pale, the child ceases to distinguish between yellow and blue shades.

Against the background of vitamin A deficiency, anemia, immunodeficiency states, corneal opacity, seborrheic dermatitis, gastritis, colitis develop, cysts appear in the liver.

Chronic lack of retinol can cause melanoma, lung cancer or pancreatic cancer.

How does retinol hypervitaminosis manifest?

Vitamin A is a fat-soluble organic compound that can accumulate in the living human body. With excessive use of retinol, an overdose occurs, which manifests itself in the form of various deterioration in well-being. But the danger is represented by synthetic forms of the vitamin, organic products harmless, with the exception of carrot juice, it should be consumed in moderation.

Signs of excess retinol:

• severe peeling of the skin, intense hair loss, drying out of the mucous membranes of the oral cavity, seizures and cracks in the corners of the lips, delamination and fragility of the nail plates;
• chronic fatigue, impaired appetite, increased sweating during a night's rest;
• migraine, dizziness, fever, facial flushing, irritability, confusion;
• disruption of the digestive system - diarrhea, vomiting, pain in the liver and epigastrium, pancreatitis, exacerbation of cholelithiasis;
• joint pain, discomfort in the spinal column, osteoporosis, convulsions;
• decreased vision, inflammation in the cornea.

Excess vitamin A can cause joint pain

In women, against the background of hypervitaminosis, failures in menstrual cycle, up to the complete cessation of menstruation. For children, an excess of retinol can cause lag in physical development, liver enlargement, increased excitability.

An excess of vitamin A is especially dangerous for smokers, diabetics, pregnant women, people who take tetracycline antibiotics and anticoagulants, people with cirrhosis, hepatitis, and severe liver pathologies.

In infants, hypervitaminosis develops with the use of high doses of retinol for several weeks. At the same time, swelling of the fontanelle is noted, the child is constantly crying.

Vitamin A is very important for the body, with its lack, health, appearance, vision deteriorates, a person begins to age quickly. A useful element is found in food of plant and animal origin, so a properly composed diet will help to avoid vitamin deficiency.