In what foods high content of vitamin A
Vitamin A is very important for the normal functioning of the human body. It helps the immune system to fight viruses and bacteria, regulates the hormonal system, makes skin smooth and supple, supports youth and health. The need for vitamin A is provided by their rich food.
Vitamin A or retinol - a complex organic compound which is soluble in fats. It is important to view the mucosa of the respiratory tract, gastrointestinal tract, reproductive system. With a lack of vitamin A iodine deficiency progresses, form stones in the kidneys and bladder, there are various pneumonia and catarrhal conditions. Therefore it is very important to include in a diet rich in vitamin A foods. Vitamin A peculiarity consists in the fact that it is found only in animal products. In particular, its content of fish oil is 19 mg per 100 g of product (mg%) in beef liver - 8 mg%, cod liver and pork liver - 4.5 mg% to 1 mg% - in granular caviar, 0, 6 mg% in butter, 0.4 mg% - eggs, 0.3 mg% - in sour cream, 0.2 mg% - in the cheese. Vitamin A is also present in milk, dairy products, meat and fish, but in small quantities. However, vitamin A can be obtained from plant products. Many fruits and vegetables contain special pigments - carotene, or provitamin A, which is getting into the body, synthesized in the liver to the active retinol. Greatest ability to form vitamin A has a beta-carotene. However, the effectiveness of beta-carotene to 6 times lower than that of vitamin A. Other carotenes even less active - 12 times. Among the most important sources of provitamin A leading red carrots, content of beta-carotene which is 9 mg%. The sorrel found 8 mg% of the substance in parsley - 6 mg%, in the green onions and red pepper - 2 mg%, 1.5 mg% in apricots and pumpkin, tomatoes - 1 mg%. Carotene content largely depends on the color of fruits and vegetables: red and yellow than in green. Vitamin A is relatively resistant to high temperatures: the heat treatment of loss does not exceed 40% of beta-carotene is not lost more than 20%. Retinol has the ability to degrade in acidic foods, so it is desirable to limit the addition of food acids (acetic, citric). Since vitamin A relates to a fat-soluble, it is well absorbed in the presence of fats, particularly vegetable oils. The daily requirement for vitamin A is 1-1.5 mg. In normal diet it is sufficiently ensured by animal and vegetable products. In addition, vitamin A tends to accumulate in the liver. However, his apparent failure (decrease in visual acuity, disturbance of the process of growth, frequent infections and colds, etc.), it is desirable to adjust the power and the need to take vitamin supplements prescribed by a doctor.