If you are not vegetarian, the most easy to get your recommended daily dietary intake of vitamin A is to eat meat. If this is not an option, here are some suggestions to consume more vitamin A:
1) Avoid alcohol: because alcohol reduces the reserves of vitamin A in your liver, reduce the consumption of alcohol will increase the amount of this nutrient in your body. Read also: The calorie cocktails are not happy hour.
2) Eat more fatty foods: vitamin A needs fat to be absorbed and used in the body. So try not to over reduce the consumption of fat in your diet and do not rely solely on foods without fat or low fat. Choose unsaturated fats. Read also: fat and fat cells: 7 things to know.
3) Eat 5 servings of fruits or vegetables per day: whether you're vegetarian or carnivorous, adopt a diet rich in vegetables and fruits yellow or orange should help you achieve your recommended daily dietary intake of beta-carotene and other carotenoids. Also read: Eat more vegetables: 10 tips for eating more vegetables.
Showing posts with label Vitamin A. Show all posts
Showing posts with label Vitamin A. Show all posts
Thursday, October 7, 2010
Foods rich in vitamin A
Chances are that you do not consume too much vitamin A from dietary sources. And get your nutrients, including vitamin A from food instead of relaxing on supplements is still recommended. Vitamin A is findable in meat and eggs (absorbed as retinol) as well as in food orange and green vegetables , among others. Read also: Vegetable Green: 9 best greens.
Food (animal) containing lots of vitamin A (preformed) are:
* Oil Halibut (100 grams): 200 000 mcg
* Cod Liver Oil (100 g): 180 000 mcg
* Tuna liver oil (100 g): 150 000 mcg
* Turkey liver (100 g): 33 000 mcg
* Beef Liver (100 g): 7 000 to 12 000 mcg
* Chicken liver (100 g): 7000 mcg
* Veal Liver (100 g): 5000 mcg
* Fish (100 g): 20 to 1000 mcg
* Butter (100 g): 600 mcg
* Whole egg (100 g): 300 mcg
* Oyster (100 g): 100 mcg
* Cheese (100 g): 60 to 100 mcg.
Food (animal) containing lots of vitamin A (preformed) are:
* Oil Halibut (100 grams): 200 000 mcg
* Cod Liver Oil (100 g): 180 000 mcg
* Tuna liver oil (100 g): 150 000 mcg
* Turkey liver (100 g): 33 000 mcg
* Beef Liver (100 g): 7 000 to 12 000 mcg
* Chicken liver (100 g): 7000 mcg
* Veal Liver (100 g): 5000 mcg
* Fish (100 g): 20 to 1000 mcg
* Butter (100 g): 600 mcg
* Whole egg (100 g): 300 mcg
* Oyster (100 g): 100 mcg
* Cheese (100 g): 60 to 100 mcg.
Recommended Dietary vitamin A per day
Health experts recommend eating the amounts of vitamin A include:
* Children (under 3): 300 micrograms (mcg) per day
* Children (4-8 years): 400 mcg per day
* Children (9-13 years): 600 mcg per day
* Teens and adults (over 14): 900 mcg per day
* Pregnant women (under 18): 750 mcg per day
* Pregnant women (over 18): 770 mcg per day
* Women who are breastfeeding (under 18): 1200 mcg per day
* Women who are breastfeeding (over 18): 1300 mcg per day.
Due to risks of toxicity (see the "Toxicity"), doctors have also defined a threshold level of tolerance to daily supplementation with vitamin A by a healthy population. Here the maximum amount per day you can get vitamin A:
* Children (under 3): 600 micrograms (mcg) per day
* Children (4-8 years): 900 mcg per day
* Children (9-13 years): 1 700 mcg per day
* Teens (14 to 18): 2800 mcg per day
* Adults (19 years and older): 3,000 mcg per day
* Women who are pregnant or lactating (under 18): 2800 mcg per day
* Women who are pregnant or breastfeeding (over 18): 3000 mcg per day.
* Children (under 3): 300 micrograms (mcg) per day
* Children (4-8 years): 400 mcg per day
* Children (9-13 years): 600 mcg per day
* Teens and adults (over 14): 900 mcg per day
* Pregnant women (under 18): 750 mcg per day
* Pregnant women (over 18): 770 mcg per day
* Women who are breastfeeding (under 18): 1200 mcg per day
* Women who are breastfeeding (over 18): 1300 mcg per day.
Due to risks of toxicity (see the "Toxicity"), doctors have also defined a threshold level of tolerance to daily supplementation with vitamin A by a healthy population. Here the maximum amount per day you can get vitamin A:
* Children (under 3): 600 micrograms (mcg) per day
* Children (4-8 years): 900 mcg per day
* Children (9-13 years): 1 700 mcg per day
* Teens (14 to 18): 2800 mcg per day
* Adults (19 years and older): 3,000 mcg per day
* Women who are pregnant or lactating (under 18): 2800 mcg per day
* Women who are pregnant or breastfeeding (over 18): 3000 mcg per day.
Vitamin A toxicity
Although vitamin A deficiency are rare, you can consume too much vitamin A. The hyper vitamin A (vitamin A or abuse) indicates an excessive storage of vitamin A in the body. The presence of excess vitamin A can cause the following effects:
* Congenital diseases,
* Abnormal liver
* Reduction of bone density (which can lead to osteoporosis),
* Loss hair
* Bone growth disorderly
* Excessive skin dryness or peeling,
* Central nervous system disorders.
Severe toxicity of vitamin A may occur after drinking large quantities of this nutrient (especially after fees) over a very short period of time. Symptoms of severe toxicity of vitamin A are:
* Loss of appetite,
* Irritability
* Exhaustion,
* Nausea and vomiting
* Dry, brittle nails,
* Migraines,
* Dizziness,
* Blurred vision,
* Depression
* Schizophrenia,
* Anemia.
* Congenital diseases,
* Abnormal liver
* Reduction of bone density (which can lead to osteoporosis),
* Loss hair
* Bone growth disorderly
* Excessive skin dryness or peeling,
* Central nervous system disorders.
Severe toxicity of vitamin A may occur after drinking large quantities of this nutrient (especially after fees) over a very short period of time. Symptoms of severe toxicity of vitamin A are:
* Loss of appetite,
* Irritability
* Exhaustion,
* Nausea and vomiting
* Dry, brittle nails,
* Migraines,
* Dizziness,
* Blurred vision,
* Depression
* Schizophrenia,
* Anemia.
People suffering from vitamin A pancreatic disorders:
The pancreas secretes enzymes that help absorb the fat in the body. Without these enzymes, our bodies are less able to absorb fat-soluble nutrients such as vitamin A. Read also: Accelerate metabolism with 5 vitamins and minerals.
Children: some children living in Western countries, for reasons still unknown and subject of various studies in progress, more difficult to store vitamin A. These children are at risk of vitamin A. Children subject to the risk include very young children, preschool children, children living below the poverty line, children without immunization, children who are recent immigrants from developing countries, children with disease of the pancreas, liver or intestines. Read also: Vitamins are not automatic for children.
Children: some children living in Western countries, for reasons still unknown and subject of various studies in progress, more difficult to store vitamin A. These children are at risk of vitamin A. Children subject to the risk include very young children, preschool children, children living below the poverty line, children without immunization, children who are recent immigrants from developing countries, children with disease of the pancreas, liver or intestines. Read also: Vitamins are not automatic for children.
Benefits of Vitamin A
Vitamin A is a large group of fat-soluble compounds (soluble in lipids but insoluble in water) that promote good vision, bone growth, reproduction and cell growth. Vitamin A also keeps your immune system in good shape by protecting the walls of your lungs and intestinal tract and producing white blood cells (cells of human blood contains a nucleus, also called leukocytes, which mainly plays a role in defense the body against foreign agents). Read also: Immune system: how to strengthen the immune system?
There are two types of vitamin A:
* Preformed: preformed vitamin A is derived exclusively from foods of animal origin (meat, fish, eggs, dairy products, etc..). It is absorbed as retinol (the form most useful to vitamin A) and esters of retinol,
* Carotenoids: Vitamin A-like carotenoids from fruits and vegetables , and must be converted to retinol by the body. There are over 560 carotenoids in nature, but the body still absorbs less than 10%. One of the most important carotenoids is beta-carotene, an important nutrient that can prevent certain diseases like cancer.
There are two types of vitamin A:
* Preformed: preformed vitamin A is derived exclusively from foods of animal origin (meat, fish, eggs, dairy products, etc..). It is absorbed as retinol (the form most useful to vitamin A) and esters of retinol,
* Carotenoids: Vitamin A-like carotenoids from fruits and vegetables , and must be converted to retinol by the body. There are over 560 carotenoids in nature, but the body still absorbs less than 10%. One of the most important carotenoids is beta-carotene, an important nutrient that can prevent certain diseases like cancer.
