Vitamin A

Information about vitamin

Vitamin A
The Vitamin To is a liposoluble vitamin. This means that it works in complex lipids of the body, and comes in two forms. First, retinol, that is in origin foods animal. The other is pro vitamin To, that it is in foods of vegetal origin, in the called compound form carotenes. The known Carotene but is the beta carotene, that provides near two third parts of the vitamin To in our diet. The simple form but of this element is the carrot. The beta carotene is not absorbed by the body as efficiently as he is it retinol, but it is transformed into vitamin To so that it is absorbed by our organism. Other carotenes are less efficient, even. Although it is not very well taken advantage of by the body (6mc of beta carotene = 1mcg RE of vitamin A) his antirust functions they are excellent and they can be considered like a separated nutrient.

Function.

Necessary for the development of the bones, to maintain the cells of the mucous and the skin and, in general, for the operation of all weaves, coming up respiratory infections. Retinol aid to improve night vision, by its capacity in becoming retinal (of there its name) providing molecules for the process of the vision. Aid, therefore, in many disorders of the eyes. The beta - carotene (also call Pro - vitamin A) is one of main the antirust ones that is in the nature, an essential element in the fight against the free radicals and therefore in the prevention of certain diseases, such as the cancer.

Daily dose.

Suckling baby:

6 Months: 420 µg.

1 Year: 400 µg.

Children:

1 to 6 Years: 400 µg.

6 to 10 Years: 700 µg.

Men: 1000 µg.

Women: 800 µg.

Deficiency.

It increases the probability of undergoing ailments in the joints since it makes difficult the regeneration of the bones; blindness to crepuscular (badly call nocturnal blindness) diminution of the visual sharpness when it grows dark; sensitivity to infections like the measles and dryness of the ocular conjuntiva, among others.

Excess.

The amount of vitamin is due to limit, since after 15. 000 µg in adults and 6. 000 µg in minors, can cause some indirect effect like: Lost of hair, headache, vomit, etc. The symptoms disappear when reducing the ingestion. The excesses of beta carotene, are not so toxic, but with the passage of time it causes in the skin a yellow coloramiento. The pregnant women do not have to exceed but 1500 µg RE, and must obtain this nutrient of sources like liver and juice of carrot. It is necessary to notice that in any type of nutritional complement, the pregnant women will have to be special careful with which they ingest, besides to consult his doctor with any doubt.

Sources.

Retinol: liver, greasy fish, egg yolk, mantequilla and cheese. Beta carotene: apricot, melon, carrot, handle, peach, spinach, coles of Brussels, tomato.
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