Most often, vitamin A is called a "child's vitamin", but with the same success it can be added to the number of "women's". However, this substance is necessary for each person, after all it participates in many processes of an organism. It is also pleasant 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: use and meaning
Before how to take vitamin A, it is important to understand its functions in the body. Among them are the following:
- is necessary for the work of the respiratory, digestive systems;
- ensures the adaptation of the eyes to different illumination of the environment;
- is necessary 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;
- formation of bones, teeth and hair;
- affects physical development and growth;
- regulation of protein synthesis;
- increases attention;
- is necessary for metabolism;
- increases the rate of reactions;
- important for the immune system;
- prolongs life for AIDS patients.
In addition, the cancer potential of vitamin A is widely studied at present. As it is easy to understand from this list, this substance is really incredibly important for human health.
Symptoms of Vitamin A deficiency
If your body lacks any substance, it will certainly let you understand it. For example. If you have a shortage of vitamin A, you will certainly mark something from the list:
- decreased immunity, frequent infections;
- increased sensitivity of tooth enamel;
- poor night vision (night blindness);
- rash on the skin, dry skin, the appearance of wrinkles;
- dry conjunctiva of the eye, impaired vision;
- brittle, slowly growing nails;
- violations of the growth process (in children);
- dry, brittle hair, dandruff ;
- respiratory infections;
- lack of appetite, exhaustion;
- insomnia.
If you notice that much of this list is present in your condition, you can either increase the number of foods with vitamin A in your diet, or start taking fish oil, or - a vitamin complex from the pharmacy. Always there is also such an affordable option as capsules with oil, in which this vitamin is dissolved - so it is perfectly absorbed by the body.
How to drink vitamin A?
If you choose a pharmacy option, which is usually vitamin A in oil, you can drink it, according to the instructions on the package. In general, doctors recommend the following dosages:
- for adults 800 - 1000 mcg;
- for children 400 - 1000 mcg;
- for nursing mothers 1200 - 1400 mkg;
- for pregnant women 1000 - 1200 mkg.
If you get your daily intake of this vitamin, you will certainly be healthy in many ways a person.
Where is vitamin A?
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 compose your diet, an additional intake of this substance can and
- garlic, sorrel, lettuce, dill, celery greens and parsley;
- sea buckthorn, garden ashberry, viburnum, arborean ryadin;
- broccoli, tomatoes, carrots, green onion, pepper, pumpkin;
- hawthorn, dandelion, dried hips;
- apricot, Japanese persimmon, peaches, melon;
- butter, sour cream, cottage cheese;
- egg yolk, liver, margarine, fish oil , caviar.
If your diet includes at least 1-2 meals a day rich in vitamin A, you already can not worry about whether this substance is enough in your body.