Vitamin A Retinol Function in the Body:Vitamin A is a group of organically insaturated, epithelial, retinoic, retinal and several provitamin A carotenoids, including organic nutrition compounds.Vitamin A has several roles: for development and growth, maintenance of the nervous system and better vision.
Vitamin A Retinol Function in the Body
Vitamin A Deficiency and Excess States
|Nutritional requirements||USA: 5000 IU
Japanese: Adult male z; 200 IU Adult female: 1800 IU
pregnant women less than 10000 IU
|Effect / Efficacy||Prevention of night blindness (bird eyes), prevention of dry eyes, normalization of mucous membrane and skin,
suppression of skin keratinization, growth promotion, etc.
|Excess||Nausea, swelling of limbs, loss of appetite, pain in bones and joints, dryness,
hair loss, itchy skin, etc.
|Deficiency||Night blindness (bird eyes), easy to catch cold, dry / itch itchy eyes, dry /
keratinized skin, shark skin, reduced reproductive function, hair loss,
growth inhibition, softening bones, reduced resistance, etc.
|Main food||Liver of animals, fish, cod liver oil, egg yolk, milk, butter, eel,
margarine, such as
carotenoids, such as green and yellow vegetables,
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Sources of Vitamin A
(Fruits and vegetables have vitamin A)
Which foods contain vitamin A?
- Winter squash.
- Collard greens.
- Sweet potatoes.
- spinach, kale
- Liver, eggs
- Milk (including breast milk) etc.
Vitamin A Characteristics:
An Vitamin A is an easily oxidizable vitamin that loses its activity as a vitamin when oxidized. It is essential to take a certain amount of vitamin A daily. However, taking a large amount may cause excessive symptoms such as headache, dizziness, swelling of hands and feet, and nausea.
Vitamin A is usually found only in animals, but carotenoids contained in plants such as vegetables are called provitamin A because vitamin A in the body replaces them.
Β (beta) -carotene, one of the carotenoids contained in green-yellow vegetables, has an absorption efficiency of 1/6 compared to vitamin A (1/3 of vitamin A is converted into vitamin A in the intestine) Furthermore, it is said that it does not occur because it is low, and it is
recommended that you take this supplement even in supplements.
Vitamin A is easy to oxidize and unstable to heat, so it is important not to heat food for a long time when cooking. Also, antioxidant vitamins such as vitamin E are natural to stabilize, so it is better to cook with antioxidant vitamins such as vitamin E.
Because it is a fat-soluble vitamin, cooking with oil improves absorption in the body.
Vitamin a function in the body
Vitamin A Function in The Body: The chemical name of vitamin A is Retinol, retinol A1, the retinal derivative A2, called the retinoic acid A3, these The including, the generic name for more of the naturally occurring molecule related to vitamin A commonly referred to as retinoid Name.
In the human body, most of vitamin A is retinol, so what is commonly called vitamin A refers to retinol?
Vitamin A is fat-soluble and should be combined with foods that contain a small amount of oil or fat. Also, vitamin A is excessive when ingested in large quantities, but it is said that swallowing vitamin A such as carotenoids of provitamins (such as β-carotene) that become active vitamin A when in the body does not cause harm.
Foods high in vitamin A:
Foods Rich in Vitamin A
- Sweet red pepper
- Beef liver
- Black-eyed peas
- Cod liver oil
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Vitamin A is easy to oxidize and unstable to heat, so food should not be cooked for a long time. Carotenoids are resistant to heat.
Vitamin A is known to act on the retinal cells of the eye as it is called the vitamin of the eye, and the relationship is so deep that retinol means the retina.
In addition to vitamin A, promoting the growth of cells, maintaining the formation of the skin and mucous membranes, such as the bacterial cell has also involved in resistance force against.
What happens when vitamin A is deficient?
When vitamin A is deficient, it is said that night blindness is improved, and dry skin and keratinization, decreased mucosal resistance and infections are said to occur.
When vitamin A is ingested, it is absorbed in the small intestine and stored in the liver along with fatty acids and combined with protein when needed.
Overdose does not occur in regular eating habits, but if you take too much vitamin A, the liver will be burdened and liver damage will happen, and symptoms such as diarrhoea, malaise, and skin problems will appear.
As an exception, vitamin A can cause liver damage in people who consume large amounts of alcohol. Particular attention should be paid to pregnant women, who are at increased risk of malformations.
However, β (beta) -carotene, one of the carotenoids contained in green-yellow vegetables, has an absorption efficiency of 1/6 compared to vitamin A (1/3 of vitamin A in the intestine is converted to vitamin A) It is said that the excess does not occur.