The content of vitamin A in the products, the daily rate and benefits

  1. What is vitamin A for? Vitamin A is the main component of proper functioning of the immune system...
  2. Daily need for vitamin a
  3. Vitamin A deficiency: symptoms
  4. Beta-carotene content in foods
  5. Vitamin A Tables
  6. How to take vitamin A capsules: instructions
  7. ***

What is vitamin A for?

Vitamin A is the main component of proper functioning of the immune system and maintaining a healthy metabolism. In the form of retinol, vitamin A is included in most tissues of the human body (ranging from bones, internal organs and muscles, to skin, hair and teeth), regulating all kinds of healing and growth processes.

The most important property of vitamin A is the ability to bind free radicals to limit their negative effects, as well as the ability to slow down the aging process and the growth of cancer cells. Among other things, vitamin A enhances the action of various antioxidants (for example, vitamin C and vitamin E ).

Vitamin A for healthy skin

Retinol (vitamin A1) is necessary for skin tissues and mucous membranes to maintain health and to recover from damage. One of the key functions of retinol is improved collagen synthesis , a building material for the connective tissues of the body. Recall that with age, the amount of collagen in the body decreases.

Due to this factor, retinoids, which are a synthetic analogue of vitamin A, are contained in many cosmetic products for treating skin and prolonging its youth - from anti-aging creams and lotions against sunburn, ending with anti-acne drugs and even creams for stretch marks .

Daily need for vitamin a

For adult men, the daily need for vitamin A is 900 micrograms (equivalent to 3000 IU), for adult women - 700 micrograms (2300 IU). Teenagers need about 600 micrograms of this vitamin (2000 IU), and young children need 300-400 micrograms (1). During pregnancy and breastfeeding, the needs of women for vitamin A are usually increased.

It should be noted that vitamin A is able to accumulate in the tissues of the body - in other words, its regular use in excessive amounts leads to intoxication. The upper limit of the safe daily dose is 3000 mcg for adults and 900 mcg for children. The safe limit of a single use is about 9000 mcg.

Vitamin A deficiency: symptoms

A typical "urban" diet consisting of meat preparations (sausages, meatballs) and various cereals (ranging from bread and pasta, to white rice and even buckwheat ) is easily able to form a shortage of vitamin A. It is also important that the use of low-fat products exacerbates the situation, since it also removes vitamin A.

Chronic lack of this vitamin in the diet affects the complex decrease in human immunity, the frequent incidence of colds and other infectious diseases, visual impairment (especially in the dark). The skin becomes dry and begins to crack, hair and nails lose their hardness and shine, dandruff appears.

Beta-carotene content in foods

In nature, there are several variations of vitamin A, differing in chemical structure and having different percentages of absorption for the human body. The original vitamin A is contained mainly in animal products - in caviar, liver of fish and animals, chicken eggs , all kinds of cheese, butter, fat cottage cheese, whole milk.

Vegetables and fruits contain beta-carotene, which is converted into vitamin A during digestion. However, it is important to know that the level of assimilation of such beta-carotene significantly lower than the level of animal assimilation of vitamin A — 1 μg of beta-carotene from carrots or pumpkin is equal to 1/12 or even 1/24 μg of retinol from the liver of marine fish.

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Vitamin A Tables

Carefully read the following table of vitamin A content in foods - if you do not get 100% of the daily intake with food, you should think about revising your diet or taking this vitamin in capsules. However, remember that excessive consumption of vitamin A tablets leads to intoxication and can be dangerous.

ProductVitamin A content per 100 gDaily Value Coverage

Cod liver oil 30,000 mcg 3333% Liver (turkey) 8000 mcg 895% Liver (beef, pork, fish) 6500 mcg 720% Liver (chicken) 3300 mcg 370% Sweet red pepper 2100 mkg 230% Batat - sweet potatoes 1000 mkg 110% Carrots 830 mkg 93% Broccoli 800 mkg 90% Butter 680 mkg 75% Green salad 550 mkg 63% Spinach 470 mkg 52% Pumpkin 430 mkg 43% Cheese (Cheder) 265 mkg 30% Melon 170 µg 20% ​​Eggs (chicken) 140 µg 16% Apricot 100 µg 16% Tomatoes 40 µg 5% Peas 38 µg 4% Milk (normal) 30 µg 3% Green pepper 18 µg 2%

How to take vitamin A capsules: instructions

Vitamin A is fat soluble, so it is absorbed exclusively when taken with oil or other fats - it is usually sold in special capsules that already contain the necessary dose of vegetable fat for optimal absorption. However, when taking vitamin A tablets, it is important to remember about contraindications.

The simultaneous intake of this vitamin in the form of dietary supplements and as part of any other drugs (for example, anti aging skin cream ) may gradually lead to overdose and intoxication. In addition, the intake of vitamin A in capsules is incompatible with the course of treatment with antibiotics or taking various anticoagulants.


Vitamin A is needed by the human body to maintain a healthy immune system and ensure the proper functioning of the cells of various tissues. Most of this vitamin is found in cod liver, sweet red pepper, carrots and sweet potatoes. With a shortage of vitamin A in the daily diet is recommended to take it in the form of dietary supplements in capsules.

Sources of scientific data:

  1. Vitamin A, The New Your Times Health Guide, source
  2. Vitamin A: Fact Sheet for Health Professionals, source
  3. National Nutrient Database for Standard Reference, source
What is vitamin A for?
How to fill his daily allowance?


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