Vitamin A (Retinol) - role in the body, content in foods, deficiency symptoms. Vitamin A Instructions for Use

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The site provides background information for informational purposes only. Diagnosis and treatment of diseases should be carried out under the supervision of a specialist. All drugs have contraindications. A specialist consultation is required!

Vitamins are bioorganic low molecular weight compounds that are necessary for normal metabolism in all organs and tissues of the human body. Vitamins enter the human body from the outside and are not synthesized in the cells of its organs. Most often vitamins are synthesized by plants, less often by microorganisms. That is why a person should regularly eat fresh plant foods such as vegetables, fruits, cereals, herbs, etc. The source of vitamins synthesized by microorganisms are bacteria of normal intestinal microflora. Thus, the importance of the normal composition of the intestinal microflora is evident.

Depending on the structure and functions, each bioorganic compound is a separate vitamin, which has a traditional name and designation in the form of a letter in the Cyrillic or Latin alphabet. For example, a vitamin is denoted by the letter D and has the traditional name cholecalciferol. In medical and popular science literature, both variants can be used - both the designation and the traditional name of the vitamin, which are synonymous. Each vitamin performs certain physiological functions in the body, and when it is deficient, various disorders occur in the functioning of organs and systems. Let's take a look at various aspects of vitamin A.

What vitamins are meant by the generic term "vitamin A"?

Vitamin A is the general name for three bioorganic compounds at once belonging to the retinoid group. That is, vitamin A is a group of four of the following chemicals:
1. A 1 - retinol (retinol acetate);
2. And 2 - dehydroretinol;
3. Retinoic acid;
4. The active form of A 1 is retinal.

All of these substances are different forms of vitamin A. Therefore, when they talk about vitamin A, they mean either any of the above, or all of them together. The common name for all forms of vitamin A is retinol, which we will use in the rest of this article.

However, in the instructions for biologically active additives (dietary supplements), manufacturers describe in detail which chemical compound is included in their composition, not limited to the simple mention of "vitamin A". This is usually due to the fact that manufacturers indicate the name of the compound, for example, retinoic acid, after which they describe in great detail all its physiological effects and positive effects on the human body.

Basically, different forms of vitamin A have different functions in the human body. So, retinol and dehydroretinol are necessary for the growth and formation of normal structures of any tissue and the proper functioning of the genitals. Retinoic acid is essential for the formation of normal epithelium. Retinal is necessary for the normal functioning of the retina, as it is part of the visual pigment rhodopsin. However, usually all these functions are not divided according to their forms, but are described together, as inherent in vitamin A. In the following text, in order to avoid confusion, we will also describe the functions of all forms of vitamin A without dividing them. We will indicate that any function is inherent in a particular form of vitamin A only if necessary.

General characteristics of vitamin A

Vitamin A is fat-soluble, that is, it dissolves well in fats, and therefore easily accumulates in the human body. It is because of the possibility of accumulation of fat-soluble vitamins, including A, that, with prolonged use in large quantities (more than 180 - 430 mcg per day, depending on age), cause an overdose. Overdose, like vitamin A deficiency, leads to serious disruptions in the normal functioning of various organs and systems, primarily the eyes and the reproductive tract.

Vitamin A exists in two main forms:
1. Vitamin A itself ( retinol) contained in products of animal origin;
2. Provitamin A ( carotene) contained in herbal products.

Retinol from animal products is immediately absorbed by the human body in the digestive tract. And carotene (provitamin A), getting into the intestine, first turns into retinol, after which it is absorbed by the body.

After entering the intestines, from 50 to 90% of the total amount of retinol is absorbed into the blood. In the blood, retinol combines with proteins and in this form is transported to the liver, where it is deposited in a reserve, forming a depot, which, when the supply of vitamin A from the outside ceases, can be enough for at least a year. If necessary, retinol from the liver enters the bloodstream and, along with its current, enters various organs, where cells, using special receptors, capture the vitamin, transport it inside and use it for their needs. Retinol is continuously released from the liver, maintaining its normal blood concentration of 0.7 μmol / L. When vitamin A is supplied with food, it first enters the liver, replenishing the expended reserves, and the remaining amount remains circulating in the blood. Retinal and retinoic acid in the blood are contained in trace amounts (less than 0.35 μmol / l), since in these forms vitamin A is present mainly in the tissues of various organs.

Once in the cells of various organs, retinol is converted into its active forms - retinal or retinoic acid, and in this form is incorporated into various enzymes and other biological structures that perform vital functions. Without active forms of vitamin A, these biological structures are unable to perform their physiological functions, as a result of which various disorders and diseases develop.

Vitamin A enhances its effect and is better absorbed in combination with vitamin E and the trace element zinc.

Biological functions of vitamin A (role in the body)

Vitamin A in the human body performs the following biological functions:

• Improves the growth and development of cells in all organs and tissues;
• Essential for normal bone growth and formation;
• It is necessary for the normal functioning of all mucous membranes and skin epithelium, since it prevents hyperkeratosis, excessive desquamation and metaplasia (cancerous degeneration of epithelial cells);
• Provide good vision in low or low light conditions (so-called twilight vision). The fact is that retinol is part of the visual pigment rhodopsin, which is located in the cells of the retina, called rods for a certain shape. It is the presence of rhodopsin that provides good visibility in conditions of weak, not bright lighting;
• Improves the condition of hair, teeth and gums;
• Improves the growth of the embryo, contributes to the correct formation and development of various organs and tissues of the fetus;
• Enhances the formation of glycogen in the liver and muscles;
• Increases the concentration of cholesterol in the blood;
• Takes part in the synthesis of steroid hormones (testosterone, estrogens, progesterone, etc.);
• Prevents the development of malignant tumors of various organs;
• Regulates immunity. Vitamin A is essential for the full flow of the phagocytosis process. In addition, retinol enhances the synthesis of immunoglobulins (antibodies) of all classes, as well as T-killers and T-helpers;
• Antioxidant. Vitamin A has powerful antioxidant properties.

The list lists the effects of vitamin A at the organ and tissue levels. At the cellular level of biochemical reactions, vitamin A has the following effects:
1. Activation of the following substances:

• Chondroitinsulfuric acid (connective tissue component);
• Sulfoglycans (components of cartilage, bones and connective tissue);
• Hyaluronic acid (the main substance of the intercellular fluid);
• Heparin (thins the blood, reduces its clotting and thrombus formation);
• Taurine (stimulant of growth hormone synthesis, as well as an essential link in the transmission of nerve impulses from neurons to organ tissues);
• Liver enzymes, which ensure the transformation of various exogenous and endogenous substances;

2. Synthesis of special substances called somatimedins of classes A 1, A 2, B and C, which enhance and improve the formation of muscle proteins and collagen;
3. Synthesis of female and male sex hormones;
4. Synthesis of substances necessary for the functioning of the immune system, such as lysozyme, immunoglobulin A and interferon;
5. Synthesis of epithelial enzymes, which prevent premature keratinization and desquamation;
6. Activation of receptors for vitamin D;
7. Ensuring timely inhibition of cell growth, which is necessary for the prevention of malignant tumors;
8. Ensuring the completion of phagocytosis (destruction of the pathogenic microbe);
9. Formation of visual pigment - rhodopsin, which ensures normal vision in low light conditions.

As you can see, vitamin A, in addition to providing good vision, has a fairly wide range of different effects in the human body. Traditionally, however, vitamin A has only been linked to effects on the eyes. This is due to the fact that the role of vitamin A specifically for vision was studied earlier than all others, and this was done in great detail, while other effects and functions were identified later. In this regard, the idea was fixed that vitamin A is a substance necessary for normal vision, which, in principle, corresponds to reality, but does not fully reflect it, since in fact retinol also performs other, no less important functions.

Daily intake of vitamin A for people of different ages

A person in different age periods should consume different amounts of vitamin A per day. The daily intake of vitamin A for children of different ages, regardless of gender, is as follows:

• Newborns up to six months - 400 - 600 mcg;
• Children from 7 to 12 months - 500 - 600 mcg;
• Children from 1 to 3 years old - 300 - 600 mcg;
• Children from 4 to 8 years old - 400 - 900 mcg;
• Children 9 - 13 years old - 600 - 1700 mcg.

Starting from the age of 14, the norms of vitamin A intake for women and men differ, which is associated with the peculiarities of the functioning of organisms. The daily norms of vitamin A for men and women of different ages are presented in the table.

There are two numbers in the table and the list, the first of which means the optimal amount of vitamin A a person needs per day. The second number means the maximum amount of vitamin A allowed per day. According to the recommendations of the World Health Organization, only 25% of the daily requirement for vitamin A should be provided from plant foods. The remaining 75% of the daily requirement for vitamin A must be provided from animal products.

Insufficient intake of vitamin A leads to its deficiency, which is manifested by a number of disorders on the part of various organs. However, an excess intake of vitamin into the body can also provoke serious health disorders caused by an excess or hypervitaminosis A. Hypervitaminosis A is possible due to the fact that retinol is able to accumulate in tissues and is slowly excreted from the body. Therefore, vitamin A should not be consumed in large quantities, believing that there will be nothing bad from such a useful substance. The recommended doses of vitamin A should be adhered to and the maximum permissible daily dosage should not be exceeded.

What foods contain vitamin A

Vitamin A in the form of retinol is found in the following animal products:

• Chicken, beef and pork liver;
• Canned cod liver;
• Granular beluga caviar;
• Egg yolk;
• Butter;
• Hard varieties of cheese;
• Fatty meats and fish.

Vitamin A in the form of carotenoids is found in the following plant foods:

• Ramson;
• Red bell pepper;

For a clear and quick understanding of whether a particular plant contains vitamin A, you can use a simple rule - carotenes are found in all vegetables and fruits of red-orange color. Therefore, if a vegetable or fruit is colored in such a bright orange color, then it definitely contains vitamin A in the form of carotenoids.

Vitamin A content in various foods, the need for vitamin A - video

Vitamin A deficiency and hypervitaminosis symptoms

Deficiency of vitamin A in the body leads to the development of the following clinical manifestations:

• Hyperkeratosis on the knees and elbows (severe peeling and dry skin);
• Follicular hyperkeratosis (toad skin syndrome);
• Acne;
• Pustules on the skin;
• Dry and dull hair;
• Brittle and streaked nails;
• Twilight vision disorder (night blindness);
• Xerophthalmia;
• Corneal perforation of the eye with subsequent blindness;
• Deterioration of the immune system;
• Tendency to frequent infectious diseases;
• Weakened erection in men;
• Poor sperm quality;
• Increased risk of malignant tumors.

Hypervitaminosis A can be acute or chronic. Acute hypervitaminosis develops when a large amount of vitamin A is taken at the same time. Most often, acute hypervitaminosis A is observed when the liver of polar animals is used as food, which contains a lot of retinol. Due to the excessive amount of vitamin A, the inhabitants of the Far North (Eskimos, Khanty, Mansi, Kamchadals, etc.) have a taboo on the use of the liver of polar mammals. Acute hypervitaminosis A is manifested by the following symptoms that occur after consuming large amounts of retinol:

• Pain in the abdomen, bones, and joints;
• General weakness;
• Malaise;
• Sweating at night;
• Headache associated with nausea and vomiting;
• Hair loss;
• Violation of the menstrual cycle;
• Disruption of the digestive tract;
• Cracks in the corners of the mouth;
• Brittle nails;
• Itching all over the body.

Chronic hypervitaminosis A is more common than acute and is associated with prolonged use of retinol in doses slightly exceeding the maximum allowable. The clinical manifestations of chronic hypervitaminosis A are as follows:

• Itching and redness of the skin;
• Peeling of the skin on the palms, soles and other areas;
• Hair loss;
• Pain and swelling of soft tissues located along the long bones of the body (bones of the thigh, lower leg, shoulder, forearm, fingers, ribs, collarbone, etc.);
• Ligament calcification;
• Headache;
• Irritability;
• Excitation;
• Confusion of consciousness;
• Double vision;
• Hydrocephalus in newborns;
• Increased intracranial pressure;
• Nausea and vomiting;
• Enlargement of the liver and spleen;
• Pseudo-yellowing.

The severity of symptoms of chronic hypervitaminosis varies depending on the concentration of vitamin A in the blood.

If a pregnant woman consumes vitamin A in a dosage higher than 5000 IU (1500 mcg) daily for a long time, this can provoke a slowdown in fetal growth and malformation of the urinary tract. Intake of vitamin A during pregnancy in a dose of more than 4000 mcg (13400 IU) can lead to congenital malformations in the fetus.

Vitamin A: benefits, deficiency symptoms, contraindications and signs of overdose - video

Vitamin A supplementation

The most widespread use of vitamin A is in cosmetology, therapy of skin diseases, and also in the treatment of vascular diseases. In recent years, vitamin A has been widely used by gynecologists, andrologists and reproductive specialists in complex programs for the treatment of infertility and preparation for pregnancy. However, the complex scope of application of this vitamin is much wider.

So, vitamin A improves the growth and development of various organs and tissues, therefore it is recommended to give it to children to normalize the formation of bones, muscles and ligaments. In addition, retinol ensures the normal functioning of the process of childbirth, therefore, the vitamin is successfully used during pregnancy, during puberty and in women or men of reproductive age in order to improve the functioning of the reproductive system.

Vitamin A during pregnancy contributes to the normal growth of the fetus, preventing the delay in its development. In adolescents, vitamin A normalizes the development and formation of the genitals, and also helps to adjust the reproductive functions (maintains the quality of sperm, a normal menstrual cycle, etc.), optimally preparing the bodies of girls and boys for future childbirth. In adults, vitamin A ensures optimal functioning of the reproductive organs, which significantly increases the chances of conceiving, carrying and having a healthy baby. The most pronounced positive effect of vitamin A on reproductive function is observed when it is used in combination with vitamin E. Therefore, vitamins A and E are considered the key to the normal ability of men and women to bear children.

Vitamin A is widely recognized for its function in providing good vision in low light conditions. With a lack of vitamin A, a person develops night blindness - a visual impairment in which he sees poorly at dusk or in low light. Taking vitamin A regularly is an effective way to prevent night blindness and other visual impairments.

Also, vitamin A in people of any age and sex ensures the normal functioning of the skin and mucous membranes of various organs, increasing their resistance to infectious lesions. It is because of its enormous role in maintaining the normal structure and functions of the skin that it is called the "beauty vitamin". Due to its positive effects on the skin, hair and nails, vitamin A is very often included in various cosmetic preparations - creams, masks, shower gels, shampoos, etc. The role of the beauty vitamin is also assigned to retinol because of its ability to reduce the rate of aging, maintaining the natural youth of women and men. In addition, retinoic acid is successfully used in the treatment of inflammatory and wound diseases of the skin, such as psoriasis, acne, leukoplakia, eczema, lichen, pruritus, pyoderma, furunculosis, urticaria, premature graying of hair, etc. Vitamin A accelerates the healing of wounds and sun burns, and also reduces the risk of infection of wound surfaces.

Since vitamin A increases the resistance of mucous membranes to infections, its regular use prevents colds of the respiratory tract and inflammatory processes in the organs of the digestive tract and genitourinary system. Vitamin A is used in the complex treatment of intestinal erosions and ulcers, chronic gastritis, gastric ulcer, hepatitis, liver cirrhosis, tracheitis, bronchitis and nasopharyngeal catarrh.

The antioxidant properties of vitamin A predetermine its ability to destroy cancer cells, preventing the development of malignant neoplasms of various organs. Vitamin A has a particularly strong prophylactic anti-cancer effect on pancreatic and breast cancer. Therefore, vitamin A is used in the practice of oncologists as part of complex treatment and prevention of recurrence of various tumors.

As an antioxidant, vitamin A increases the content of high density lipoproteins (HDL) in the blood, which is very important for the prevention of cardiovascular diseases, such as hypertension, coronary artery disease, heart attacks, etc. Therefore, large doses of vitamin A are currently used to treat vascular disease.

Vitamins A for pregnant women

Vitamin A is very important for the normal course of pregnancy and the correct and full development of the fetus. From the point of view of a pregnant woman, vitamin A has the following positive effects on her body:

• Improves immunity, which prevents colds and other infectious and inflammatory diseases that pregnant women are susceptible to;
• Reduces the risk of developing infectious and inflammatory diseases of the respiratory system, digestive tract and genitourinary system, thereby preventing numerous relapses of thrush, bronchitis, rhinitis and other pathologies that often develop in pregnant women;
• Supports the normal condition of the skin, preventing the appearance of stretch marks (striae);
• Maintains the normal condition of hair and nails, preventing hair loss, brittleness and dullness;
• Helps ensure the normal growth of the uterus;
• Supports normal vision in pregnant women, and also prevents its deterioration;
• Supports the continuation of pregnancy by preventing premature birth.

The listed effects of vitamin A have a beneficial effect on the general well-being of a pregnant woman, and, therefore, increase her quality of life and the likelihood of a favorable outcome. In addition, vitamin A relieves women of frequent problems associated with pregnancy, such as dull and sagging hair, dry and flaky skin, cracked and peeling nails, stretch marks, persistent colds and vaginal thrush, etc.

Taking vitamin A of a pregnant woman has the following positive effects on the fetus:

• Improves the growth and development of the fetal skeletal system;
• Normalizes fetal growth;
• Prevents fetal growth retardation;
• Ensures the normal formation of the organs of the genitourinary tract in the fetus;
• Prevents fetal hydrocephalus;
• Prevents fetal malformations;
• Prevents premature birth or miscarriages;
• Prevents infection with various infections that can cross the placenta.

Thus, vitamin A has a positive effect on both the pregnant woman and the fetus, so its use in therapeutic dosages is justified.

However, since an excess of vitamin A can adversely affect the course of pregnancy, provoking miscarriages and fetal growth retardation, it should be taken only under the supervision of a doctor, strictly observing the prescribed dosages. The optimal daily dosage of vitamin A for a pregnant woman is no more than 5000 IU (1500 mcg or 1.5 mg).

Currently, in the countries of the former USSR, gynecologists often prescribe to pregnant and planning pregnancy women a complex preparation "Aevit", containing both vitamins A and E. Aevit is prescribed precisely because of the positive effects of vitamins A and E on reproductive function. However, this drug should not be taken by either pregnant women or women planning to become pregnant, as it contains a huge dose of vitamin A (100,000 IU), which is 20 times higher than the optimal and recommended by WHO! Therefore, Aevit is dangerous for pregnant women, as it can provoke miscarriages, malformations and other disorders in the fetus.

Pregnant women, without harm to the fetus, can take complex preparations that contain no more than 5000 IU of vitamin A, for example, Vitrum, Elevit, etc. However, since vitamin A is not a completely harmless drug, it is recommended to do a blood test for the content of this substance before using it ... Then, based on the concentration of vitamin A, determine the individual dosage that is optimal for a given pregnant woman.

Vitamin A for children

Vitamin A is very important for the normal growth and development of the musculoskeletal system in children. That is why it is recommended to give it to children during periods of intensive growth, when the intake of vitamin with food may not provide the increased needs of the body. In addition, vitamin A is very important for the correct formation of the reproductive organs during puberty, both in boys and girls. In girls, vitamin A contributes to the early formation of a normal menstrual cycle and the formation of resistance of the vaginal mucosa to various infections. In boys, vitamin A contributes to the formation of normal erections and the development of the testicles with the formation of good quality sperm, which is necessary for future conception.

In addition, by increasing the resistance of the mucous membranes to various pathogenic microorganisms, vitamin A prevents frequent infectious and inflammatory diseases of the respiratory organs in children. Vitamin A also supports normal vision in a child. In adolescents, vitamin A is able to reduce the number of acne and acne, which has a positive effect on the child's quality of life.

It is because of the pronounced positive effect on the body that it is recommended to give the child vitamin A in preventive dosages of 3300 IU per day in short, periodically repeated courses. For this, it is recommended to purchase either multivitamin preparations or special vitamin tablets with a preventive dosage of 3300 IU.

Preparations containing vitamin A

Currently, the following dosage forms are used as preparations containing vitamin A:
1. Natural plant extracts (included in dietary supplements).
2. Synthetic vitamins that completely mimic the structure of natural chemical compounds (are part of one-component vitamin preparations and multivitamins).
Pharmacological preparations containing synthetic vitamin A include the following:

• Retinol acetate or retinol palmitate - tablets containing 30 mg (30,000 μg or 100,000 IU of retinol);
• Retinol acetate or retinol palmitate - dragees containing 1 mg (1000 μg or 3300 IU of retinol);
• Acseromalt is a concentrate of vitamin A in fish oil (1 ml of fat contains 100,000 or 170,000 IU of retinol) in vials;
• Carotene oil solution;
• Aevit;
• Alphabet;
• Biovital-gel;
• Biorhythm;
• Vita Mishki;
• Vitasharm;
• Vitrum;
• Multi-Tubs baby and classic;
• Multifort;
• Pikovit;
• Watering baby and classic;
• Sana-Sol;

Carotene oil solution is used externally in the form of dressings and lotions. The solution is applied to chronic eczema, long-term and poorly healing ulcers, burns, frostbite and other wounds of the skin.

Tablets containing 30 mg of retinol and Aevit are used only for medicinal purposes, for example, to eliminate vitamin A deficiency or to treat vascular and skin diseases. These tablets and Aevit cannot be used for prophylactic purposes in people of any age, since this can provoke hypervitaminosis, as well as hypovitaminosis, which is manifested by severe dysfunction of various organs and systems. All other drugs are vitamins used to prevent hypovitaminosis. Accordingly, they can be given to people of any age, including children and pregnant women.

Dietary supplements containing vitamin A in the form of natural extracts and extracts include the following:

• ABC Spectrum;
• Antioxidant capsules and pills;
• Artromax;
• Viardot and Viardot forte;
• Wheat germ oil ;
• Metovit;
• Will direct;
• Nutrikap;
• Oxylic;
• Blueberry forte.

All of these dietary supplements contain a prophylactic dosage of vitamin A, so they can be used in periodic short courses in people of different ages.

Vitamin A in a vitamin complex

Vitamin A is currently included in many complex preparations. Moreover, the assimilation of vitamin A from complex preparations is not worse than from monocomponent preparations. However, the use of multivitamins is very convenient for a person, since it allows him to take only one tablet. Complex multivitamins contain various compounds of vitamins in the required prophylactic dosage, which is also very convenient for use. However, these preparations have a different dosage of vitamin A, therefore, when choosing a specific multivitamin, it is necessary to take into account the age and general condition of the person who will take it.

For example, the following complex preparations containing vitamins A are recommended for children of different ages and adults:

• Children under one year old - Multi-Tubs Baby, Watering baby;
• Children from 1 to 3 years old - Sana-Sol, Biovital-gel, Pikovit, Alphabet "Our baby";
• Children from 3 to 12 years old - Multi-Tabs classic, Vita bears, Alphabet "Kindergarten";
• Children over 12 years old and adults - Vitrum, Centrum and any dietary supplements (dietary supplements).

The best vitamins A

There are no better vitamins A, since each medicinal pharmaceutical product or dietary supplement has a spectrum of indications and its own dosage of retinol. In addition, each drug has an optimal effect for specific, individual disorders or for the prevention of strictly defined diseases and conditions. Therefore, in the treatment of one disease, the best will be, for example, a vitamin A preparation called "Aevit", in the case of another pathology - Centrum vitamins, etc. Thus, for each case, a different preparation containing vitamin A will be the best. That is why in medicine there is no concept of "best" preparation, but there is only a definition of "optimal", which in each case may be different.

However, one can quite conditionally single out the "best" vitamins A for various conditions. So, relatively speaking, for the prevention of hypovitaminosis A in children, men, women and pregnant women, various multivitamin complexes will be the best. To eliminate an existing vitamin A deficiency or a general strengthening effect on the body, one-component tablets or dragees containing at least 5000 IU of retinol acetate or palmitate will be the best. For the treatment of vascular diseases, inflammatory processes on the mucous membranes of the respiratory, digestive and genitourinary organs, as well as infectious-inflammatory, wound and ulcerative lesions of the skin, mono-component preparations containing at least 100,000 IU of vitamin A (for example, Aevit, fish oil concentrate and etc.). For the treatment of wounds on the skin and mucous membranes, the best will be an external preparation of vitamin A - an oil solution of carotene.

Vitamin A - instructions for use

Any vitamin A preparations can be taken orally in the form of tablets, dragees, powders and solutions, injected intramuscularly or used externally in the form of applications, bandages, lotions, etc. Intramuscular administration of vitamin A is used only in hospitals in the treatment of severe vitamin deficiency, severe night blindness, as well as severe inflammatory diseases of the digestive tract, urinary and respiratory organs. Outwardly, vitamin A is used in the form of an oily solution to treat ulcers, inflammations, wounds, eczema, frostbite, burns and other skin lesions. Vitamin A is taken internally for prophylactic purposes and for the treatment of mild hypovitaminosis.

Inside it is necessary to take 3 - 5 pills or tablets per day after meals. An oily solution of vitamin A is taken 10 - 20 drops three times a day after meals on a slice of black bread. The duration of the course of application ranges from 2 weeks to 4 months and depends on the purpose for which vitamin A is used. For the treatment of hypovitaminosis, night blindness, as well as the prevention of inflammatory diseases of the skin and mucous membranes, general strengthening of the immune system and maintaining the normal concentration of the vitamin in the body, long-term courses for at least one month. After a month of taking vitamin A, you need to take a break for 2 - 3 months, after which the course can be repeated.

Intramuscularly, a solution of vitamin A is injected every other day for adults at 10,000 - 100,000 IU and children at 5,000 - 10,000 IU. The course of treatment is 20-30 injections.

The maximum permissible single dosage of vitamin A when taken orally and intramuscularly is 50,000 IU (15,000 μg or 15 mg), and the daily dose is 100,000 IU (30,000 μg or 30 mg).

Locally, an oil solution of vitamin A is used to treat various wounds and skin inflammations (ulcers, frostbites, burns, non-healing wounds, eczema, boils, abscesses, etc.), applying it to a previously cleaned affected surface. The wound surface is simply lubricated with an oil solution of 5 - 6 times a day and cover with 1 - 2 layers of sterile gauze. If the wound cannot be left open, then an ointment with vitamin A is applied to it and a sterile bandage is applied on top. When vitamin A is applied topically, it must be taken orally in prophylactic dosages (5000 - 10,000 IU per day).

Retinol, or vitamin A, is known in pharmacology as one of the most beneficial fat-soluble substances. But why does it have exactly that name, which means "vitamin A"?

Known in modern pharmacology, it did not get its name by accident - it is the first vitamin discovered by man, and from the beginning of the last century it has been called the first letter of the alphabet in Latin. The properties and biochemical functions of retinol are so broad that it is probably easier to name those industries where it has not found its application than the areas of use. But still, we will try to tell as much as possible about the beneficial properties of vitamin number one.

Discovery history

The history of the discovery of vitamin A dates back to 1909, when the German scientist Stepp launched a series of experiments on mice. The animals were first fed with bread mixed with milk, but it was necessary to introduce food into the diet after extraction with alcohol and ether - the growth of the experimental stopped and they died. This made it possible to make a scientific discovery: the extraction of bread with organic solvents removed lipoids necessary for the life of animals from it.

In 1913, two more groups of researchers made a different conclusion: without lipoids (found in chicken yolks and butter), the development of mammals is impossible. A year later, after carefully studying the chemical structure of the oil, scientists found an element later called "fat-soluble factor A", or "growth factor". In short and in simple terms, the main conclusion of many years of experiments was that the body is able to assimilate retinol only in the presence of fats. Another important discovery by scientists: a substance that is part of carrots, pumpkins, persimmons and other yellow-orange fruits promotes the growth of mammals and resumes the development process. This pigment was called daucus carota, or carotene (which means "carrot" in Latin), then the vitamins of group A began to be called carotenoids. In 1916, the first chemical formula of the discovered substance became the subject of detailed study. Scientists were interested in what it consists of, where it is located, what it is useful for and how to remove the vitamin in the laboratory. After the Second World War, the process of industrial production of retinol began, and the chemical nature and structural formula of the substance became known.

Today biotechnology is studying the chemical and biological processes of obtaining vitamin A. We will not touch upon narrow professional terminology and study what the coenzyme form is or recall the empirical name of the vitamin. Let's talk about the properties of retinol in a simpler and more accessible language, but based on facts from different sciences.

It is interesting that under the name "vitamins of group A" pharmacology implies several substances:

• retinol, or, as vitamin A in oil is called, retinol acetate;
• dehydroretinol;
• retinoic acid;
• retinal (active form A1).

They are different forms of vitamin A from the general group - retinol. The functions of dehydroretinol and retinol are to promote tissue formation and adequate functioning of the reproductive system. Retinal is indispensable for eye health and retinoic acid improves the development of the epithelium. But more often, vitamins of group A are not separated, and when used, they take into account the physicochemical properties characteristic of the entire group of substances.

Vitamin A properties

1. Pure retinol is a substance with a crystalline structure. Its color is light yellow. This is why fruits and vegetables with a yellow pigment are known as foods rich in vitamin A.
2. Has the ability to dissolve in fats and does not dissolve in water.
3. There are different types of vitamin: natural and artificial. Manufacturers have made sure that in synthetic isomers the beneficial properties of retinol are manifested more clearly. But such, at first glance, a positive moment conceals the main danger: an overdose when using pharmacy vitamins is not uncommon, since retinol in tablets or capsules is more concentrated than its natural counterpart.
4. When foods containing retinol are heated, 15-20% of the vitamin is destroyed. Storing food in the sun has a detrimental effect on the "growth factor": the structure of the molecule is rapidly destroyed under the influence of ultraviolet radiation and oxygen.

Before starting a story about natural sources of vitamin A, to study which food contains it the most, it is important to emphasize that there are two forms of "growth factor". The first is retinol itself, so to speak, a true "ready-made" vitamin. His body gets from animal products. The second form is beta-carotene, or the so-called provitamin A, and retinol is produced from it in the liver as a result of the oxidative breakdown reaction. The natural sources for beta carotene are plant foods.

By the way, oversaturation or vitamin poisoning is almost impossible if its reserves are replenished exclusively from fruits and vegetables.

With this basic knowledge, you can study in more detail which foods contain group A substances.

Retinol-rich foods

As noted, most natural retinol is found in foods of animal origin. The following are of great vitamin value:

• fish fat;
• caviar;
• liver (beef), heart, brain;
• fat milk, cream, cottage cheese, cheese;
• chicken yolk.

Foods containing beta-carotene

Povitamin A is a part of such plants:

• yellow, green vegetables;
• fruits are yellow, red;
• spicy greens;
• herbs (nettle, plantain, dandelion, horsetail, sage, hops, mint, bearberry, clover, alfalfa);
• burdock root;
• violet, raspberry leaves;
• rose hips, hawthorn fruits.

If you create a rating of products containing vitamin A, then the first place, unconditionally, will be taken by food of animal origin. Find out which foods contain the highest amounts of retinol, perhaps by studying the chemical composition of the food.

That is to say, a loading dose of natural vitamin A is found in the liver, caviar, quail and chicken eggs. Among the products of plant origin, the record holders are hawthorn and dandelion, 100 g of which can provide the body with 160 percent of the daily intake of beta-carotene. The daily requirement of provitamin will be provided by 100 g of fresh carrots or 200 g of wild garlic. Also, do not forget about the presence of carotenoids in brightly colored vegetables and fruits.

Daily rate

In addition to natural sources, synthetic derivatives of vitamin A are capable of providing the body with retinol. It would seem that in the heyday of pharmacology, biochemistry will take care of human health: he took a complex of vitamins, the chemical properties of which correspond to natural analogs, and you can not be afraid of vitamin deficiency, forget about the need to think over the diet. But before you drink vitamin A capsules, it is important to realize that in reality everything is not so simple. For full-fledged work, the body must receive vitamins and minerals in its main share from natural sources, and only to "tighten" daily indicators from time to time it is allowed to use a synthetic analogue.

It is logical that the daily vitamin requirement for men, women and children is not the same. For people of different age categories, the vitamin norm is also different. Moreover, the daily rate in mg is determined differently for residents of different climatic zones, working in different conditions. The comparative table contains information on the daily vitamin requirements for residents of our latitudes.

The figures collected in the table show how much vitamin A is needed per day at certain periods of the body's development. The traditional daily rate may vary in individual cases. For example, the dosage is adjusted for people with obesity, gastrointestinal and liver ailments, patients with viral and bacterial ailments. The doctor may prescribe an increased dose of retinol for people who regularly spend several hours a day at the computer, working mentally or in darkened rooms, or when physical activity increases. Climatic conditions can influence the indications for the use of the vitamin and its dosage. A temperate and cold climate usually does not require a correction of the daily vitamin dose (of course, when it comes to healthy people). But residents of sunny, hot regions should take care of increasing the consumption of retinol.

Another important note regarding dosages. Experts from the World Health Organization are convinced that the source of ¾ of the consumed vitamins of group A should be food of animal origin, the rest - from plants.

Everyone knows that a balanced intake of a complex of vitamins is of great importance for the body. But still, what is it for, what is it responsible for and what does vitamin A affect? In order to understand how important function vitamin A performs in the human body, it is necessary to understand what processes retinol regulates.

The biological role of the vitamin has several aspects. Carotenoids are unrivaled when it comes to skin renewal, eye treatment, and cancer prevention. This antioxidant vitamin is involved in the activation of the immune system, has a beneficial effect on bone tissue, and has been proven to have a positive effect on the reproductive system. The versatility and beneficial properties of retinol have made it one of the most famous and most used vitamins.

Where and how is retinol used?

1. Group A vitamins take part in metabolism, regulate metabolism.
2. Retinol promotes protein formation and new cell growth. Indispensable for babies during the formation of bones and teeth, for the growth of a teenager. In sports, it is known as a substance that has a beneficial effect on muscles (accelerates growth).
3. Important for the eyes - prevents a number of ophthalmic diseases, helps maintain sharp vision in poorly lit rooms.
4. Anti-infectious vitamin improves immunity, protects against colds and viruses, is used to prevent acute respiratory infections.
5. Benefits for treating acne and acne are well known. Vitamin A is an excellent medicine for psoriasis, it quickly heals wounds, including post-burn ones. Eliminates wrinkles and stretch marks of the skin after a sharp change in weight. In cosmetology, vitamin A is used as a universal beauty product.
6. It is part of comprehensive programs for the treatment of infertility, prevention of cancer, irreplaceable for the gastrointestinal tract - a good medicine for the mucous membrane of the stomach in case of gastritis.
7. An antioxidant vitamin - an important component of drugs for blood vessels and heart disease.
8. Found practical application in veterinary medicine.

When there is little vitamin ...

A lack of retinol can cause many diseases. To find out the real amount of vitamin A in the human body, laboratory diagnostics, for example, a regular blood test, will help. Although in most cases, especially if vitamin deficiency is "neglected", the symptoms of the disease, as they say, are on the face. So, what happens in the absence of vitamin A in the body, what are the signs of hypovitaminosis?

The consequences of a lack of vitamins of group A are more than serious. In particular, a retinol deficiency leads to a condition known as night blindness.

Poor vision, dryness of the mucous membrane of the eyeball, opacity of the cornea, a feeling of "sand" in the eyes and discomfort in dark rooms - such symptoms in adults and children are caused by a lack of carotenoids. If you do not use eye drops, the unpleasant effects of the disease will only get worse.

Vitamin A deficiency and neuralgic problems also go together. The most common disorder is insomnia.

The lack of an adequate dose of retinol affects the quality of the skin (early appearance of wrinkles, follicular hyperkeratosis - "toad skin", acne), teeth (enamel is destroyed), hair (dry and lifeless), dandruff appears, the genitourinary and digestive systems suffer.

In gynecology, signs of vitamin A deficiency are considered in such manifestations as erosion, polyps, mastopathy and even cancer. Also, the male reproductive system suffers from a lack of carotenoids: potency decreases, erection weakens, spermatozoa are not viable, and the risk of cancer increases.

When there is not enough vitamin A, immunity weakens, the body becomes more sensitive to viral diseases, colds. In children, in addition to a tendency to frequent acute respiratory infections, there are signs of a slowdown in physical and mental development, growth stops.

At the first signs of a decrease in the level of vitamin A in the body, it is better to immediately adjust your diet than to replace natural retinol with its chemical analogue.

Causes of vitamin deficiency

But what are the reasons for the lack of carotenoids in the body and how to protect oneself from such unpleasant consequences? The most common reason for the occurrence of vitamin A deficiency is poor nutrition (insufficient intake of protein and fatty foods). In second place are ailments of the digestive system (improper functioning of the organs, in particular, the altered structure of the liver prevents the absorption of the vitamin). The third equally important reason is marriage, which also affects the absorption of retinol. At risk are those adhering to a low-calorie diet for weight loss. Usually the diet is a food devoid of fat, and with a deficiency of lipids, the absorption of carotene is impossible.

Realizing the incorrectness of the diet, you can take a complex of synthetic vitamins - pharmacy analogues of retinol - as your "helpers". It would seem, what's wrong with that? But, trying to compensate for the lack of a vitamin with the help of medications, it is easy to go to the other extreme - to provoke an excess of the substance. In addition, this can be achieved quite quickly: pharmacy retinol accumulates in the body several times faster than organic retinol.

Hypervitaminosis disrupts the work of most systems, and the disease with an excess of vitamin is as dangerous as vitamin deficiency.

There are two forms of hypervitaminosis A - acute and chronic. The first form is a consequence of a one-time intake of the vitamin before meals or after meals in an especially large dose.

Symptoms of acute hypervitaminosis:

• pain in joints, bones, abdomen;
• cracked corners of the mouth;
• hair loss and destruction of the structure of the nail plates;
• weakness, sweating (mainly at night), irritability;
• headache accompanied by vomiting;
• in women, menstrual irregularities;
• deterioration of the digestive system, enlargement of the liver and spleen.

But is it possible to achieve hypervitaminosis exclusively with food? The answer is no, it's almost impossible. The exception is residents of polar latitudes. Only regular consumption of the liver of northern animals, which contains a large amount of vitamins A, can cause a natural excess of retinol.

Chronic excess is a consequence of its systematic use in overestimated doses. This form of hypervitaminosis is more common. You can understand that there is excess vitamin A in the body due to various symptoms. The intensity of their manifestation depends on the amount of accumulated substance.

Signs of excess (chronic form): allergic reactions (itching, redness), peeling of the skin, pigmentation, insomnia, or vice versa - drowsiness, confusion, irritability, swelling along the bones, mouth ulcers, bleeding gums, irregular periods, indigestion, nausea, pseudo-jaundice, double vision, hair loss, dandruff. Newborns with hypervitaminosis are threatened by hydrocephalus. The exceeded maximum daily intake of the vitamin, consumed daily for several years, is a guarantee of liver cirrhosis.

It is extremely dangerous to exceed the permissible rate of retinol for pregnant women. Regular intake of more than the daily dose leads to an abnormal formation of the urogenital system of the fetus, slows down its growth, the child may be born with serious defects. Correction of the daily dose of vitamins is carried out even when planning pregnancy. The method of using the drug is exactly to the instructions.

Compatibility with other substances

The pharmacy assortment offers a variety of multivitamin combinations that promise to restore the reserves of all nutrients for the body. But resorting to the help of tableted vitamins is already the second step. The first is to regulate the diet, replenish the menu with foods rich in retinol. This is easiest to do in the summer when beta-carotene-containing plants are available.

However, one often has to deal with a situation that seems strange at first glance: the daily diet is varied, full of foods valuable for the body, but blood tests are still not the best. So why isn't vitamin A absorbed?

First, as noted, it is important to know what retinol is best absorbed with. And the regulation of this indicator depends to a large extent on fats. The absence of greasy food in the diet negates all attempts to replenish carotenoid stores. That's why even drugstore counters have fish oil with vitamin A.

Secondly, when composing a menu, combining products, it is important to know how to drink vitamins correctly, that is, the principles of their combination. As for carotenoids, they are best absorbed in combination with vitamin E or else. A good combination is vitamin A and iron, in which case the body will get the maximum benefit from both substances. But with acetylsalicylic and hydrochloric acids, retinol should be taken separately. And do not think about whether you can drink with sorbents - with such a combination, carotene will not be absorbed.

For women's health

Retinol, along with vitamin E, is essential for women's health. By creating a positive effect on hormonal balance, it contributes to the normal functioning of the gonads, regulates the menstrual cycle. Vitamin A is necessary for the breast with mastopathy, and is also important in the fight against benign formations in the mammary glands. Retinol in combination with folic acid is an effective remedy for menopausal symptoms.

During pregnancy

Pregnancy planning is a crucial stage for the expectant mother and child. Six months before conception, it is worth taking care of the balance of vitamins, because for the next 9 months, the female body will have to provide itself and the fetus with the necessary trace elements. At this stage, it is important that the daily dose of vitamin A for the woman was calculated by the doctor and in no case should the dose be adjusted independently. It is better if vitamins and trace elements important for conception accumulate with food, and take pharmaceutical medications and dietary supplements if there are no contraindications. Nevertheless, in order to exclude the negative effect of vitamin A on the fetus, it is advisable to avoid synthetic substances.

The benefits of retinol during pregnancy:

• promotes the formation of rhodopsin (visual pigment), the development of the placenta and fetus;
• strengthens the immune system;
• has a beneficial effect on sleep, heart function;
• strengthens nails and hair, improves skin condition.

During lactation

As research results show, vitamin deficiency is the main reason for a decrease in lactation. For a nursing mother, rule number one is to monitor the level of vitamins in the body: the quality of milk depends on this indicator as the main measure. For babies, whose body is developing and growing rapidly, it is especially important to receive a sufficient daily dose of vitamins when feeding, in particular the "growth factor" - vitamin A.

But taking the vitamin by mouth isn't the only use of retinol by nursing mothers. Apply it externally. Many women, when lactating and feeding a baby, have faced such a nuisance as cracked nipples. And again vitamin A will come to the rescue - its oil solution. Using it for nipples during breastfeeding, you can almost get rid of the problem: it is enough to treat the wounded area 5-6 times a day with vitamin oil, the chemical name of which is retinol acetate.

For kids

You can tell a lot about how retinol is useful for babies. In the first years of life, when there are active processes of development of the body, the structure of the skeleton, vitamins of group A are important in the diet for the growth and proper development of bone tissues. But when there is a child in the house, vitamin A should be present not only on the plate in the form of food.

Parents should take care that liquid retinol does not disappear from the family first-aid kit, as it is able to come to the rescue more than once faster than any “ambulance”, replacing ointments and nose drops.

For example, in case of stomatitis, retinol in oil will quickly relieve painful sensations, the healing properties of the vitamin will help heal wounds on the lips or palate, liquid retinol is indispensable for a runny nose in babies (drip 1-2 drops into the child's nose twice a day).

Why does a child's body need retinol?

• for the growth and development of the skeleton;
• for the formation of organs of the reproductive system;
• to protect mucous membranes from microbes;
• for the prevention of diseases of the respiratory system;
• for acute vision;
• for acne in adolescents.

There is a need to take pharmacy retinol - it is better to ask the pediatrician what course of taking vitamin A capsules is best for the child.

For eyes

Even children are aware of the role of carotenoids in vision. From a very early age, we were told what it meant for eye health. However, plant beta-carotene is only good for prevention. When the disease comes to the full, another form of vitamin A comes to the rescue - retinol in drops. Moisturizing eye drops with vitamin A (anti-xerophthalmic vitamin) are good not only for treatment, but also for prevention, in particular for people whose work is connected with a computer.

Interestingly, it is the lack of retinol that is the reason for the distortion of color perception, drying out of the cells of the cornea and conjunctiva. The participation of vitamin A in the process of light perception has also been proven.

A consequence of vitamin deficiency - the visual analyzer loses the ability to perceive and distinguish light brightness. The distortion of light perception is the reason for the weakening of other capabilities of the visual apparatus.

Therefore, it is important at the first symptoms of the disease, and discomfort, to consult a doctor, and always have eye drops with vitamin A at hand.

Effects on the endocrine system

Recent studies have revealed interesting facts about the effect of vitamin A on the body of patients diagnosed with diabetes. Under the influence of retinol, insulin production in diabetes mellitus increases, as a result of which the blood sugar level stabilizes. This helps, if not completely cancel insulin injections, then at least reduce the dosage of the drug.

Lack of vitamin A and magnesium negatively affects the work of the thyroid gland: it loses its protective properties, and disruptions in the endocrine system cause metabolic disorders, decreased immunity.

When they talk about what hypovitaminosis A is dangerous for the body, one of the most serious problems is called leukemia - a disease that often develops against the background of thyroid disease. The best disease prevention is proper nutrition. It is important to include in your daily diet a list of foods rich in plant beta-carotene and animal retinol.

Oncology and retinol

The beneficial properties of vitamin A are used by modern medicine often and effectively. One of the latest revolutionary discoveries is the beneficial effect of retinol on the treatment of cancer patients. Experiments have shown that daily use of retinol throughout the year slows down the formation of metastases in the postoperative period. The course of taking a vitamin as a prophylaxis can protect against the formation of malignant tumors. Retinol acetate is known as a drug that treats skin cancer.

Speaking of cancer. It has been proven that smokers are 25 times more at risk of cancer than people who lead a healthy lifestyle. Smoking can cause cancer of the throat, lips, larynx, palate, and even pancreas and bladder. And even children know about the dangers of tobacco smoke for the lungs. Therefore, it is especially important for smokers to monitor the level of vitamin A in the body. Daily use of retinol for six months will relieve such a disease as leukoplakia (caused by chewing tobacco).

For teeth and bones

Retinol, synthesized in bone and cartilage tissue, is indispensable during the growth of children and teenagers. Vitamin is important for teeth (makes them strong, even, snow-white) and for gums (strengthens, makes them smooth, healthy pink). Hypovitaminosis causes stomatitis, periodontal disease (an alarming signal - bleeding gums), destruction of tooth enamel.

There are two ways to make up for the lack of retinol in a child's body: by resorting to synthetic analogues of the vitamin and by adjusting the diet. The children's plate should contain eggs, fish liver, caviar, carrots, fat milk, broccoli, bell pepper, that is, everything related to vitamin A.

For infectious diseases

The anti-infectious properties of vitamin A were known long before vitamin C and in the fight against infections without the immune-strengthening retinol in any way. The argument in favor of vitamin A is the results of studies that have shown: in more developed countries, children do not die from common infectious diseases, such as measles, and regular use of retinol can eliminate complications in the case of chickenpox. Undoubtedly, resistance to infections is achieved in different ways: this is both vaccination and personal hygiene. But it is also about maintaining the vitamin and mineral balance.

Speaking about the anti-infectious and immunostimulating properties of vitamin A, one cannot but mention AIDS. The description of scientific experiments convinces us that even a small but regular use of retinol can slow down the development of the disease. It is possible for HIV-infected people to get vitamin A from food, but this will not be enough. AIDS is a disease when you cannot do without additional intake of retinol in the form of pharmaceutical preparations or food supplements. At the same time, it is important to regularly measure the level of the vitamin in the patient's body in order to avoid overdose.

In sports nutrition

Regular restoration of energy reserves is essential for the full and high-quality functioning of the body. Especially when it comes to people intensively engaged in physical activity. Specialized nutrition for athletes usually consists of carefully calculated proportions of proteins, vitamins and minerals that contribute to muscle growth.

And since retinol is an important part of sports nutrition, there is an opinion that vitamin A gets better. Actually this is not true.

Vitamin A in bodybuilding is indeed a revered substance used in complexes for weight gain, but in this case, the change in body weight is not due to fat deposits, but due to muscle growth. Sports nutritionists, aware of retinol's ability to accelerate new cell formation, have used this function to build muscle tissue. In addition, vitamin A is indispensable in the process of protein synthesis.

But novice athletes should know: during a period of intense exertion, it is important to use retinol regularly and in large doses - with food (when making a menu for a week, take into account which foods have vitamin A in them), drink its pharmacy counterpart. You should not be afraid of overdoses, since with intensive burning of calories, the absorption of vitamin A worsens.

A sports menu rich in vitamins of group A should consist of milk, eggs, spinach, carrots, fish, liver, tomatoes, peppers, apricots, parsley, dill.

In cosmetology and for skin problems

In cosmetology, vitamin A has found its use as a rejuvenating component. Due to its low molecular weight, it penetrates deeply into the skin, protecting and restoring its structure.

Retinol acetate for skin is used as a remedy for age spots and stretch marks.

For cosmetic purposes, vitamin A is used in creams:

• for the body (tones, relieves irritation);
• for hands (softens, nourishes);
• for feet (from cracked heels);
• for the face (with acne).

Also in cosmetics, the properties of retinol are used in hair masks (improves structure, cures dandruff), cuticle and nail products, eyelashes, eyebrows, lips.

Use for cosmetic purposes, involves the combination of vitamin A with other useful components. The most popular mix is \u200b\u200bconsidered to be a complex of vitamins A and E. If you add a few drops of vitamins to an oil base (for example, from wheatgrass), you get an excellent tool for growing eyelashes. The same mixture can be used for eyebrow growth. To prepare creams, add vitamins A, E, B to the finished base in liquid form (in ampoules or in the form of an oil solution). The ready-made mixture can be used equally effectively both for the heels - retinol acetate heals cracks and microdamages of the skin, and for the face - it will provide the treatment of acne. Also, zinc oxide can be added to the cream fortified with retinol - suitable for oily skin, dry acne. But it is worth remembering the school curriculum, for example, what the reaction of vitamin A with sulfuric acid looks like, in order to understand: retinol is absolutely incompatible with acids.

When fortifying the cream, inject retinol into it (especially if the drug is being prepared for sensitive skin) in minimal portions - no more than 0.1-0.5% of the total volume. As the skin gets used to it, the amount of vitamin can be increased slightly.

Liquid retinol solution is also good for soap making. But, so that the substance does not lose its beneficial properties during cooking, add it to the already prepared soap mixture.

Recently, mesotherapy is gaining popularity - anti-aging injections with vitamin A.

For nails and cuticles

Well-groomed hands are a woman's calling card. Do you want to be proud of healthy and beautiful marigolds? Then, among cosmetics, the main place is for vitamin A. Retinol in combination with vegetable oils promotes rapid nail growth, restores and protects them, moisturizes and softens the cuticle. It is enough to rub a few drops of the oil mixture into the fingertips in the evenings, and in the morning to compare what the nail looks like - the result will exceed all expectations. Not sure how to choose an effective nail care product? Why not cook it yourself?

Recipe # 1 for nails and cuticles

Mix oils:

• vegetable (almond, coconut, grape seed, apricot or other);
• essential (lemon, rosemary, orange or tea tree);
• vitamins E and A in oily form.

Mix the ingredients thoroughly. Store in a refrigerator in a dark bottle. Rub in daily for a month.

Recipe number 2

Mix in a bottle (glass, dark) 1 ml of vitamins A and E, add 3 ml of apricot oil and 6 ml of jojoba. Mix. Pour in 2 drops of lemon essential oil and 4 drops of rosemary essential oil. Rub daily into the cuticle and nail with massaging movements. The tool creates a strengthening effect, regular use will ensure healthy nails, relieve plate delamination, dry cuticles, and stains on the nails.

Retinol peeling

The active form of vitamin A, or as it is called in chemistry, retinoic acid, has found its application in cosmetology as an effective peeling agent. Retinoic yellow peeling is a procedure that stimulates the process of renewal of epidermal cells and skin rejuvenation.

How does vitamin A peeling help?

Peeling indications: uneven skin color on the face, acne, sagging cheeks. Has proven itself in dermatitis, accelerates acne treatment. The frequency of procedures is 1-2 for a month and a half. Depending on the additional components, the peeling mixture is left on the skin for different periods: sometimes no longer than an hour, in other cases - overnight. The result of an incorrect procedure is allergy and intoxication.

Useful properties of yellow peeling:

• rejuvenates;
• enhances the protective functions of the skin;
• strengthens local immunity (creates a barrier for bacteria);
• reduces the risk of pustules;
• accelerates wound healing;
• brightens the skin (in places of age spots);
• helps to cleanse dead cells.

But apart from many positive aspects, vitamin A peels can sometimes cause side effects. In particular, the procedure is prohibited for pregnant women, given the slight toxicity of auxiliary cosmetics.

From warts

The dosage form of vitamin A (retinol acetate) is an effective remedy for combating warts. The course of treatment is from several weeks to six months, and the procedure itself could not be simpler: rub oil-vitamin into the warts every day. It is enough to do it once a day, preferably at night.

In veterinary medicine

Only two of the known 13 vitamins in excess can become hazardous to both human and animal health. We are talking about vitamins of groups A and D. It is important to remember this for pet owners if they decide to artificially vitaminize the animal's menu.

For the normal development of a cat or dog, a very small dose of retinol is enough, but a deficiency or an excess of the vitamin causes serious disorders, in particular bone diseases. For animals, vitamin A is an excellent protection against infections, a substance for enhancing immunity, improving vision, restoring the epithelium; essential for the normal development of embryos. In short, the application in veterinary medicine is as wide as in medicine.

The course of treatment for dogs and cats is different. In particular, cats replenish their vitamin A reserves from animal substances, that is, the “ready-made” vitamin-retinol. Dogs are able to synthesize the required substance from beta-carotene. These features are explained by the difference in the metabolism of different groups of animals. But the course of fortification should be determined by a veterinarian, because hypervitaminosis is extremely dangerous for animals, therefore, the rate of consumption of synthetic retinol must be carefully observed.

Symptoms of hypovitaminosis in animals: impaired coordination, xerophthalmia, corneal opacity, epithelial damage.

Hypervitaminosis leads to diseases of the musculoskeletal system (lameness, fragility of paws, tooth loss).

The use of various dosage forms

A pharmacy analog of retinol is prescribed as a remedy and for prophylaxis, taken externally, intramuscularly and internally. The form of retinol release is determined by the purpose for which the drug will be used.

What is sold in pharmacies?

Release forms:

• capsules;
• tablets of different dosages, including effervescent ones;
• dragee;
• solutions for injection;
• oily solutions for oral administration;
• oil extract (yellow liquid with a specific odor - how fish smells);
• vitamin A concentrate;
• ointment;
• powder (in granules).

How to use different forms of the vitamin?

• oil solution. Outwardly. For dressings, lotions for eczema, ulcers, burns, frostbite, for wound healing. Clean the wounded surface, apply an oil solution on it and cover the treated area with sterile gauze folded in 2 layers. Repeat the procedure 6 times a day. It is also possible to take the oil solution inside, but it is important to know how to use the drug correctly. To do this, you need to drip 10-20 drops of butter on a slice of brown bread. Take three times a day after meals. The duration of the course is from 2 weeks to 4 months;
• tablets, dragees. For the prevention and treatment of vitamin deficiency and cardiovascular diseases. Take 3-5 pills after meals for a month. Then a 2 month break and repeat. The reception scheme is the same;
• ointment with vitamin A. Apply to wounds, problem areas of the skin, with gout. In parallel with the external use of retinol, to enhance its action, take orally (in the form of tablets, dragees or capsules);
• syrup with vitamin A content - for hypovitaminosis in babies;
• capsules - for diseases of the digestive, genitourinary, respiratory system;
• intramuscular injections - only in a hospital under the supervision of a doctor (with night blindness, severe vitamin deficiency).

How to store and use correctly?

The biochemical properties of synthetic vitamin A can be preserved for a long time only with proper storage of the drug. Each medication or dietary supplement is provided with instructions for use, which indicates how to take and save. Here we list the rules common to all.

1. Store the oil solution in a cool place.
2. Do not apply retinol and creams containing vitamin A at night - edema may occur.
3. Remove excess cream or oil from the skin with a napkin.
4. Do not use an oil solution before visiting a tanning salon: such a tan can turn into a burn.
5. Do not use drugs that have expired.
6. Take a break between courses of application.
7. New to Retinol Cream? Test it on a small area of \u200b\u200bthe skin to turn off allergic reactions.

Vitamin A, or RETINOL in another way, was discovered by several scientists in the early twentieth century. It was almost the first vitamin that became known to mankind. It was designated as “fat-soluble factor A”, since it was not saponified under the influence of alkali. Hence the name "vitamin A" appeared. Scientists of those times were able to find out that the substance is associated with lipoids, helps animals grow. They also found out what vitamin A contains: butter, eggs and some dairy products.

Few people know that in addition to the second name - RETINOL - the vitamin has several other names: anti-infectious, anti-xerophthalmic, dehydroretinol.

The substance itself exists in two forms:

• ready-made (actually vitamin A - RETINOL);
• provitamin A (carotene): a plant analogue of the vitamin, which already in the body becomes RETINOL.

RETINOL is pale yellow in color, which arises from a red plant pigment - beta-carotene. One of the advantages of the substance is its resistance to high temperatures. Therefore, after heat treatment, it will not lose most of its useful properties (only from fifteen to thirty percent). True, if you store the product for a long time in the air, then it will easily collapse.

Vitamin A properties

This substance can form the following compounds:

• RETHIC ACID;
• RETINOL;
• RETINOL ACETATE;
• RETINAL;
• RETINOL PALMITATE.

Vitamin A itself is an unsaturated cyclic alcohol. It is able to oxidize inside the body and in this way form RETHINIC acid and A-aldehyde.

Already in past centuries, scientists tried to find out where vitamin A can be contained. It turned out that its amount in animal products primarily depends on whether the animal itself consumed this vitamin. For this reason, this vitamin is much less in cow oil than in fish oil, since fish feed on plant plankton rich in vitamin A.

Vitamin A (CAROTINE) is found in large quantities in foods:

• carrots;
• red rowan;
• parsley;
• pumpkin;
• sweet pepper;
• tomatoes;
• spinach;
• broccoli;
• green peas;
• green onions;
• peaches;
• apricots;
• apples;
• grapes;
• watermelon;
• melons;
• rose hips.

The listed products are sources of carotenoid, that is, vitamin A of plant origin.

There are also animal products that contain large amounts of vitamin A (retinol):

• fish fat;
• liver (primarily beef);
• butter;
• eggs (especially yolks);
• cream;
• milk (whole);

Grain products, as well as skim milk (even with vitamin supplements) cannot be full-fledged sources of retinol, since the substance is contained in them in minimal concentrations.

The largest amount of vitamin A is found in the foods below.

Table of foods high in vitamin A.

Products	The amount of vitamin A in 100 g of the product (mcg)	Content of the daily norm of vitamin in 100 g of the product (%)
Fish oil (from cod liver)	25,000 mcg	2500 %
Beef liver	8 367 μg	836 %
Cod liver (canned)	4400 mcg	440 %
Carrot	2000 mcg	200 %
Red rowan	1500 mcg	150 %
Acne	1200 mcg	120 %
Parsley	950 μg	95 %
Chicken egg yolk	920 μg	92 %

What is vitamin A for?

Vitamin A plays an important role in the body. It helps to preserve intact cells that form mucous membranes and skin, promotes rapid healing of wounds, scratches and other damage. It also prevents early keratinization and death of skin cells. Therefore, many cosmetics manufacturers include it or similar substances in their products.

Retinol Is one of the most essential vitamins for the eyes. After all, it plays an essential role in the process of photoreception: it provides the possibility of clear twilight, color and light vision.

At the same time, this vitamin is a powerful antioxidant, which is why they are effective in the treatment and prevention of cancer.

Daily intake of vitamin A

To establish how much vitamin A the body needs, it is necessary to pay attention to the age and condition of the person. For children, men, women (especially pregnant and lactating), this indicator will differ.

In children, the consumption rate will differ depending on age:

• babies from birth to six months need 400 mcg per day;
• after six months and up to a year - 500 mcg per day;
• from one to three years - 300 mcg;
• from four to eight years - 400 mcg;
• from nine to thirteen years old - 600 mcg.

The male population requires 900 mcg of retinol (or 3 thousand IU) from 14 to 70 years old.

In women, the daily allowance is lower: from 14 to 70 years old - 700 mcg (or 2,300 IU). But at the same time, the indicator changes during pregnancy or breastfeeding:

• pregnant women under 19 years old need 750 mcg;
• pregnant women over 19 - 770 mcg;
• lactating women under 19 years old - 1200 mcg;
• lactating mothers over 19 years old - 1300 mcg.

If a person is diagnosed with a disease associated with a lack of vitamin A, then the dose is often increased to 10 thousand IU per day.

It is often impossible to replenish the daily allowance vitamin A only at the expense of food. Therefore, one third of the daily value can be obtained from pharmacy supplements, and two thirds from natural products.

Lack of vitamin A: symptoms

Vitamin A deficiency can be expressed in the body in different ways: it all depends on the stage and severity of the condition. Signs can be expressed over time, appearing in turn.

There are 3 stages in the development of vitamin A deficiency.

1. Primary stage. The functioning of some internal organs or systems may be disrupted. But this is not expressed clearly. A person feels tired, his performance decreases, the body loses its tone, and is more often ill. At this stage, only laboratory tests will help to establish the cause and identify vitamin deficiency.
2. Secondary stage. The lack of elements can be clinically identified. A person is exposed to a disease associated with a weakened immune system.
3. Stage Three. A complete deficiency of the vitamin sets in, the ability of its absorption into the body is disrupted. There are diseases associated with the lack of the required amount of retinol. Their treatment begins only after the restoration of the required amount of vitamin in the body.

Vitamin A - symptoms of hypovitaminosis:

• wrinkles appear early, the skin ages quickly, dandruff forms;
• "Night blindness" - a person does not see well when it gets dark;
• the skin becomes dry, the skin becomes covered with acne;
• the condition of the teeth worsens;
• intermittent sleep, insomnia;
• tendency to apathy, fatigue;
• mucus and crusts accumulate in the corners of the eyes;
• reproductive disorders in men and women;
• the occurrence of foci of infections in the intestines;
• the occurrence of a cyst in the liver;
• increased risk of pancreatic cancer.

Lack of vitamin A in children causes the following conditions:

• decreased immunity;
• slow growth;
• fatigue;
• pale and dry skin;
• color blindness;
• night blindness.

In women, a lack of retinol leads to the development of mastopathy, erosion of the cervix, in men, erection and libido are lost, and urinary incontinence is possible. Sometimes it is also possible with a lack of this element, the development of lung cancer, pneumonia, bronchitis, sinusitis.

Therefore, for any of these symptoms, you should immediately contact to the doctor to eliminate vitamin deficiencies, since this is much easier to do than to treat a serious illness.

How is vitamin A deficiency treated?

With its lack, it is necessary to start treatment on time in order to prevent the development of serious pathologies in the body. First of all, the doctor prescribes therapeutic procedures to compensate for his deficiency. Avitaminosis is treated in the following ways.

1. Power errors are eliminated. It is regulated, it becomes balanced. It is imperative to eat foods high in carotene and retinol.
2. Prescribed drugs with vitamin A. They will help eliminate vitamin deficiency in a few weeks. It is impossible to choose the medicine yourself, since it is prescribed taking into account the stage of hypovitaminosis and the patient's condition.
3. Treatment of concomitant pathologies. The lack of an element can be the cause of many diseases, up to the formation of tumors. It is for this reason that it is worthwhile to immediately begin treatment at the first symptoms.

Vitamin A: which is better to take?

Naturally, the best vitamin A is the one that enters the body as part of natural products. But it is impossible for an ordinary person to eat so much food, because some of the elements have to be obtained from vitamin complexes.

Preparations with this element are presented as capsules (one and a half milligrams each), dragees (1 milligram each), oil solutions (for injection and oral administration), as well as retinol concentrates as part of fish oil.

Usually, drugs of chemical origin are rarely prescribed by a doctor, only in those cases when the patient does not have the opportunity to eat well. In other situations, it is advised to deal with the undesirable condition with the help of an appropriate diets.

Vitamin A test

Blood for vitamin A should be donated in much the same way as for others. The analysis determines the content of retinol, the primary form vitamin A AND.

A blood sample is taken from a vein, measurements are carried out using high performance liquid chromatography-mass spectrometry (HPLC-MS).

Before taking a blood test for vitamin A, you can not eat for at least two hours, but it is allowed to drink water without gas, additives and sweeteners. It is forbidden to smoke half an hour before the tests.

A similar study is prescribed for night blindness and pathologies that interfere with the absorption of nutrients in the intestine. It is also often prescribed to determine the level of toxicity caused by excessive vitamin A intake.

The amount of vitamin in the blood is considered normal, equal to 0.3 - 0.8 μg / ml. This means that the body has enough vitamin at the time of blood sampling. A lower level of retinol indicates the depletion of the body's resources. An elevated level indicates that the body cannot store more vitamin A, and its excess is in the blood and accumulates in various tissues of the body, thereby herbalizing them.

Vitamin A for children

Parents are often interested in "which vitamins contain vitamin A" and which drug is best to give to the child for prevention.

Often drugs in a pharmacy contain only vitamin A or its combination with vitamin E. They can be taken only after the diagnosis of hypovitaminosis A, therefore, they cannot be taken on their own.

Vitamin A: which one to take for prevention

On their own, parents can give their baby vitamin A preparations only as part of multivitamin complexes, which can be taken to prevent hypovitaminosis of various substances. In them, the dose of vitamin A is usually such that there can be no overdose, as well as a lack of substance. Vitamin A can be bought in pharmacies in the complexes of multivitamins "Multi Tabs", "Jungle", "Pikovit", "Complivit" and some others.

What vitamin A else can a child buy? An excellent choice would be preparations with beta-carotene, since it will turn into retinol in the baby's body. But its advantage is that an overdose of beta-carotene is not dangerous for children - their skin color will simply change. The original color will return quickly after drug withdrawal. The preparations "Vetoron" (this is vitamin A in drops), the "Alphabet" complex and the "Supradin kids" gel are very popular.

Forms of drug release for children are different. Vitamin A supplements for children come in a variety of forms. For the smallest children, it is very convenient to use drops in drops, and multivitamins in capsules are given to children over 7 years old, since they should be swallowed.

Sugary vitamin A supplements, such as delicious gel, multivitamin syrup, or chewable tablets, are most popular in childhood.

Indications

Multivitamins, including retinol or provitamin A, are prescribed:

With a decrease in the content of vitamins and beta-carotene in food (this is observed in winter and spring).

With an imbalance in the child's diet (especially if the menu is low in fat and protein).

In case of gastrointestinal diseases that impair the absorption of vitamins (colitis, hepatitis, peptic ulcer disease, pancreatitis and others).

With increased stress on the child's body, for example, when playing sports.

The use of the drug "Aevit", retinol in capsules or in solution is indicated only for vitamin deficiency A. The use of an oil solution of carotene as a lotion is in demand for burns, difficult healing wounds, ulcers, eczema and other skin problems, as well as stomatitis.

Retinol (vitaminA ) supports the protective functions of the body, prolongs the youth and beauty of the skin. Its deficiency leads to many health problems. This can be avoided by knowing the daily intake of retinol, which foods contain the highest amounts of it.

The role of vitamin A is to maintain proper metabolism and normal function of the immune system. This component in the form of retinol is found in the skin, hair, teeth, bones, muscles, regulates the process of tissue regeneration and growth.

It has the unique ability to limit the negative effects of free radicals on the body. Thanks to this property, this most important organic compound for humans resists the growth of cancer (malignant) cells, significantly slows down the aging process. Retinol increases the effectiveness of other antioxidants, in particular the E vitamins.

Skin health benefits

Skin tissues and mucous membranes need vitamin A not only as an element that maintains their functionality, but also as a substance that contributes to the restoration of the epidermis and mucous membranes after receiving various kinds of damage. This is due to the fact that this compound improves the production of collagen, which is a building material for connective tissues in the human body.

Anti-aging cosmetics intended for the treatment of skin problems, as a rule, contain retinoids - a synthetic analogue of vitamin A. These are not only creams and lotions, but also pharmaceutical preparations for stretch marks and rashes.

Daily requirement for vitamin A

Depends on age and gender. A child needs about 300-400, a teenager - 600, an adult woman - 700, a man - 900 mcg. Pregnant and lactating women need much more retinol.

Vitamin A is accumulated by the tissues of the body and its excessive intake along with food is fraught with poisoning. The safe upper limit of the daily value for children is 900 mcg, for adults - 3000 mcg. At a time, it is allowed to consume no more than 9000 mcg. A higher dosage is fraught with poisoning.

Vitamin A Deficiency Symptoms

The diet of a typical city dweller is cutlets, sausages and other semi-finished meat products, white rice, pasta, bread, buckwheat and other grains. Such a diet does not allow you to get enough vitamin A, which leads to a lack of it. The situation is further aggravated by the use of low-fat foods.

The constant lack of retinol negatively affects the protective functions of the body. Reduced immunity leads to the fact that a person is more likely to get colds, infectious diseases, and lose visual acuity. The latter is especially true in the dark. The nail plate and hair become brittle, and the skin becomes unnecessarily dry. The lack of this important organic compound is indicated by the appearance of dandruff.

Vitamin A content in food

Vitamin A comes in several varieties. They have a different chemical structure and are absorbed in the body in different percentages. The following foods contain true provitamin A: eggs, butter, whole milk, fat cottage cheese, cheese, fish liver, caviar.

Fruits and vegetables contain beta-carotene. In the process of digestion, it turns into vitamin A, which is much less absorbed than animal retinol. One microgram of beta-carotene found in carrots or pumpkin can be 1/12 or even 1/24 microgram of retinol, which is found in marine fish liver.

To prevent a deficiency or overdose of retinol, you need to know its content in various food groups.

Vitamin A content table

Product	Vitamin A content per 100 g	Daily 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 mcg	230%
Sweet potato - sweet potato	1000 mcg	110%
Carrot	830 μg	93%
Broccoli	800 mcg	90%
Butter	680 mcg	75%
Green salad	550 mcg	63%
Spinach	470 mcg	52%
Pumpkin	430 mcg	43%
Cheese (Cheder)	265 μg	30%
Melon	170 mcg	20%
Eggs (chicken)	140 mcg	16%
Apricot	100 mcg	16%
Tomatoes	40 mcg	5%
Peas	38 mcg	4%
Milk (regular)	30 mcg	3%
Green pepper	18 mcg	2%

The most affordable and richest vitaminA the product is carrots. The beta-carotene present in this vegetable gives it its characteristic reddish tint. To fully meet the daily requirement for retinol, both an adult and a child need to eat two medium carrots daily.

Vitamin A overdose

Retinol intoxication with the use of herbal products is unlikely. The amount of vitamin A in the table above is indicated in its pure form, that is, the data does not need to be divided by "12" or "24", since in the end the percentage absorption will be slightly lower.

The real danger is the combination of dietary food with vitamin-rich foods and retinol capsules. To further exacerbate the situation, the symptoms of hypervitaminosis with retinol without consulting a specialist can be mistaken for vitamin A deficiency (lack).

Conclusion

VitaminA - an essential element for maintaining the health of various body tissues at the cellular level and the immune system. Most of all it is found in the liver of animals, carrots, sweet potatoes and paprika, many green plants.

In order to be healthy, every person needs a daily portion of vitamins. The vitamin kit is found in many foods that are available in any quantity, every day.

Vitamins will help to make the daily diet as useful as possible: A, B, C, D, E... Such a vitamin composition will enrich the diet and will contribute to the quality work of all organs.

What foods contain the greatest amount of vitamin reserves, we will consider further.

What foods contain vitamin B?

All vitamins are the building blocks for the human body. Without their participation, life processes would not have occurred at the level at which a person feels healthy and happy.

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Knowing the foods that contain these vitamins will help you make your diet and diet complete and healthy. Having the right foods, which contain a complex of vitamins and minerals, are responsible for the level of health and life in general.

Especially important for the human body are group vitamins IN... They are responsible for normalization of the nervous system, hair and nail growth.

The tremendous benefit of trace element B is high-quality functioning of the liver and eyes... If you eat food that contains the beneficial component B, you can establish digestion processes and improve metabolism.

By the type of structure of the human body, some organs themselves produce the useful component B, but in insufficient quantities.

The main human diet should include:

• sunflower seeds;
• flax seeds;
• sprouted wheat grains;
• liver;
• bran;
• cereals;
• legumes;
• nuts;
• tomatoes;
• hard cheeses;
• corn flour;
• parsley;
• sorrel;
• dates;
• buckwheat grain;
• green vegetables.

For a more effective result, it is best to consume vitamin B complexwhich includes: B1, B2, B3, B4, B5, B6, B7, B9, B12 and B17 better together.

It is important to adjust your diet so that all the life-giving elements of the B-group enter the body.

B12

B12 or cyanocobalamin, participates in the normalization of hematopoiesis and structuring of the nervous system.

Vitamin B12 is contained in foods:

• Meat (beef, rabbit, pork, chicken; especially in the liver and heart);
• Fish (carp, perch, sardine, trout, cod, etc.);
• Seafood;
• Dairy products (cottage cheese, sour cream, cheese, milk, kefir);
• Eggs;
• Nuts;
• Spinach;
• Seaweed;
• Butter.

It is worth noting, a huge amount of B12 is found in meat products... Therefore, beef, pork and lamb meat should be included in the list of foods for regular consumption.

B2

B2 (riboflavin) contains enzymes that facilitate the transport of oxygen and the metabolic process of saccharides. It promotes the breakdown of protein, fats, and carbohydrates from food.

This component improves vision, its acuity and sensitivity to light. The presence of this trace element in the daily menu improves the nervous system and affects the growth of hair and nails.

In order to replenish the daily B2 norm, you need know what foods it contains:

1. Dried baker's yeast.
2. Fresh yeast.
3. Powdered milk.
4. Almonds, pine nuts and peanuts.
5. Chicken eggs.
6. Veal, lamb and beef.
7. Honey mushrooms, porcini mushrooms, chanterelles, champignons.
8. Spinach.
9. Rosehip.
10. Cottage cheese.
11. Goose meat.
12. Mackerel.
13. Chicken liver.

B6

B6 is essential for healthy, full functioning of the body. It is indispensable in ensuring the exchange of amino acids, which are components of proteins. Without protein substances, the human body will weaken and rapidly begin to deplete. Also takes part in the production of hormones and hemoglobin.

Vitamin B6 is contained in foods:

• banana;
• walnuts and pine nuts, hazelnuts;
• liver;
• soya beans;
• spinach;
• bran;
• millet;
• garnet;
• sweet pepper (bulgarian)
• mackerel, tuna;
• garlic, horseradish;
• chicken meat;
• sea \u200b\u200bbuckthorn;
• beans;
• flax-seed.

Also, the list of food components, without which it is impossible to obtain the production of a substance, includes:

• strawberry;
• potatoes;
• peaches, apples and pears;
• lemon.

B6 is especially necessary for the normal functioning of the central nervous system. With the use of this vitamin, you can get rid of cramps, hand numbness and muscle spasms.

Vitamin B17 helps to normalize metabolism. It prevents the appearance of cancer cells and contributes to the prevention of ONCO diseases.

Foods that contain B17:

1. Apricot pits.
2. Brewer's yeast.
3. Bird cherry.
4. Green buckwheat.
5. Millet.
6. Sweet potato.
7. Beans, beans.
8. Apricot oil.
9. Cherries, pears, peaches, elderberries, blueberries.
10. Flax-seed.
11. Pumpkin seeds.
12. Raisins, prunes, dried apricots.
13. Spinach.

Where is the most vitamin C?

Vitamin C incredibly beneficial to human health. It participates in the metabolic processes of our body, increases the level of hemoglobin in the blood and fights viruses and infections. Also, this trace element helps in the production of collagen, which is indispensable for the elasticity and youth of the skin.

In order to replenish the daily intake of a substance, it is necessary know which foods contain it.

Many assume that the leader with the highest amount of vitamin C is lemon. However, undisputed winner- this is rosehip. Then there are red and green bell peppers, sea buckthorn, black currant, parsley and Brussels sprouts.

You can get the natural component C in large doses by using mousses, compotes and jelly. The daily inclusion of this component in the diet is especially important. After all, it protects the body from the activation of microbes and bacteria, has a beneficial effect on the work of the central nervous system and improves the protective functions of the whole body.

Foods rich in vitamin C:

• Rosehip (dry and fresh);
• Pepper (red Bulgarian and green);
• Black currant;
• Sea buckthorn;
• Parsley, wild garlic, dill, spinach, sorrel;
• Cabbage (cauliflower, Brussels sprouts, red cabbage);
• Kiwi;
• Lemons, tangerines, oranges.
• Beef liver.

Daily rate for adults 70 - 100 mg, for children - 42 mg.

What foods contain vitamin A?

Daily intake of the required dose of vitamin A helps to normalize the condition of the cells of teeth and bones, improves metabolic processes, and helps to synthesize protein.

Vitamin A-rich foods:

• carrot;
• apricot;
• pumpkin;
• spinach;
• parsley;
• wild garlic;
• broccoli;
• seaweed;
• processed cheese;
• viburnum.

The main products that contain an excess of the nutrient are:

• fish fat;
• liver;
• butter;
• egg yolks;
• cream.

List of Foods Rich in Vitamin E

Trace element E is an activator of the reproductive functions of living organisms, therefore its presence in the diet is mandatory. It helps to increase the protective functions of the body, improve the reproductive and endocrine systems, and slow down the aging process.

In order to replenish the daily dose, you need to know which foods contain vitamin E.

Foods rich in vitamin E:

1. Vegetables and fruits: carrots, potatoes, cucumbers, radishes, apples;
2. Legumes: beans and peas;
3. Almonds, hazelnuts, walnuts, pistachios, cashews and peanuts;
4. Meat: beef;
5. Fish (pike perch, salmon, eel, mackerel);
6. Spinach, sorrel;
7. Barley groats, oatmeal, wheat;
8. Prunes, dried apricots;
9. Rosehip;
10. Sea buckthorn.

With the regular inclusion of component E in your diet, the body will be saturated with useful substances. It will begin to work on muscle activation, help improve the immune system and slow down the aging process.