What vitamins should you take and foods to eat to support your immune system: expert opinion

What is vitamin A and what is it for?

Vitamin A is also called retinol or axerophthol. It is a fat-soluble vitamin, like vitamin D. At the same time, it is very sensitive to air, light, and acids. Therefore, when cooking, chopped vegetables and fruits need to be covered. And cook under the lid and for a short time.

You should know that vitamin A is only found in animal products. However, plants contain its precursor, or provitamin A.

It is also carotene, which in the human body is converted into vitamin A. Scientists classify this vitamin as a group of antioxidants along with vitamins C, D and E. These antioxidants inhibit the aging process, as well as the destruction and degeneration of normal cells into cancer cells.

Vitamin A is also called anti-infective or anti-xerophthalmic (prevents dry eyes). It was the first vitamin discovered in 1920 during animal research. Scientists initially called it the A factor.

When experimenters managed to remove this substance from the diet of mice, they suddenly began to get sick. As a result, the mice were diagnosed with signs of diarrhea and eye inflammation, and after 60 days they died.

The role and functions of vitamin A in the human body.

The role of vitamin A for the body is enormous. It affects such vital functions as the synthesis of proteins, as well as fats, and activates the production of enzymes. Without it, the synthesis of some thyroid hormones is not possible.

Vitamin A actively affects the condition of our skin, mucous membranes, and vision. It also promotes growth and development and protects the liver.

Finally, vitamin A increases a person’s resistance to various types of infections and stimulates the body’s immune system. This vitamin is stored by the body in the liver. And its reserves in humans, unlike mice, can last for a period of more than one year.

Benefit

As we have already said, without retinol the proper functioning of our body is impossible. What is vitamin A good for?

• Firstly, it is worth noting that this substance plays a huge role in vision, because the synthesis of the visual pigment rhodopsin is impossible without the presence of retinol in the body. Therefore, it is necessary for eye problems, such as conjunctivitis, myopia, farsightedness, night blindness.
• It helps strengthen your immune system, which means you will be less susceptible to viral infections.
• This substance is an excellent prevention of cancer.
• There is constant cell renewal, which contributes to skin rejuvenation.
• In addition to the cosmetic effect, such as the elimination of wrinkles, retinol beneficially solves a number of skin problems: eczema, dermatitis, allergic reactions, furunculosis, seals in the corners of the lips.
• This substance stimulates tissue repair (which is good for burns, open wounds, frostbite), and thanks to it, some hormones are synthesized.
• Retinol is good for hair condition, it actively helps with baldness. In addition, it has a positive effect on your nails (especially if they constantly break and peel). Healthy hair, skin and nails are what vitamin A benefits women especially for.
• If you are concerned about thrush, swelling and other problems with the mucous membranes, then vitamin A can help get rid of these disorders.
• It is prescribed for pneumonia and inflammatory processes in the liver and other organs.
• It is also an effective cure for problems with the gastrointestinal tract (gastritis, for example).

Thus, the benefits of this substance for the body are obvious. But when buying retinol at a pharmacy, you should find out about all the contraindications before use, so as not to harm your health.

Specific Health Benefits of Vitamin A

So, let's take a closer look at the benefits of vitamin A for our body.

The benefits of vitamin A for women

Vitamin A is good for the skin. Because this vitamin is actively involved in skin formation. For example, it is needed for the formation of protective surface skin cells. And also in the production of collagen and elastin, components of the skin responsible for its firmness and elasticity.

Therefore, if a person does not have enough vitamin A, then his skin loses its elasticity and ability to stretch. The result is the appearance of wrinkles. It should be said that with age these manifestations become more noticeable.

A lack of this vitamin leads to roughening of the skin on the palms and soles, and the appearance of acne vulgaris.

Vitamin A is also good for hair. This vitamin promotes hair elasticity and volume. Gives them a healthy shine and stimulates growth. Prevents dry scalp. And even protects hair from ultraviolet radiation.

The presence of this vitamin is especially important for women over forty years of age. Therefore, vitamin A can be called the vitamin of beauty and youth.

Vitamin A is also needed during pregnancy for the harmonious formation of the nervous, skeletal, respiratory and circulatory systems of the fetus. Promotes the normal course of pregnancy and the birth of a child on time. Protects the mother's body from exposure to infections. It also improves the secretory functions of the mammary glands.

Recipe for hair mask with vitamin A on video:

How is vitamin A beneficial for men?

Since men are more prone to heart disease and heart attacks, they especially need this vitamin. After all, it promotes the elasticity of the walls of arteries and blood vessels.

It has also been established that this vitamin also affects the reduction of cholesterol levels, that is, it helps the heart function.

Vitamin A has a positive effect on the functioning of the reproductive system. Essentially ensures the production of healthy sperm capable of fertilization. Promotes good erection.

This vitamin is also needed for wound healing. And as you know, many men, due to the nature of their work, are more often susceptible to injuries and injuries. With a vitamin deficiency, uninterrupted protein synthesis is impossible. The last point should be paid attention to men who lead an active lifestyle with intense training.

Anti-infective and anti-cancer properties

Immune stimulation

A strong immune system and vitamin A are closely related.

As it became known as a result of numerous studies, this vitamin is urgently needed to activate immune cells. Thus, beta-carotene brings t-lymphocytes into working condition, providing them with the necessary ammunition.

These cells carry out strict surveillance for the appearance of foreign microorganisms. They also detect defective and virus-infected cells inside the body in order to destroy them in a timely manner. That's why they are also called T-killers.

The process of destroying a diseased cell is interesting. The T-cell approaches it closely and, as it were, hugs it by touching it, and then moves on. After a short time, the unhealthy cell at the site of contact with the T-killer loses its membrane, its cytoplasm is destroyed and the doomed cell dies.

But without vitamin A, immune killers would be deprived of such sanitary capabilities.

Another advantage of vitamin A for the immune system is its effect on the tissues of the protective mucous membranes, increasing their excretory function. Thereby creating a multifunctional protective filter from our mucous membranes.

This beneficial effect reduces susceptibility to infectious diseases of the respiratory tract and digestive system.

The World Health Organization recommends treating such an acute viral and infectious disease as measles in children with the correct dosage of vitamin A.

Prevention and treatment of cancer

Finally, the activation of macrophages, another important representative of immune cells, leads to a factor of necrosis (death) of tumors and their reduction. By the way, French scientists did the unthinkable in 1985 at the St. Louis Clinic in Paris.

During the experiment, they took cells from a leukemia patient. And after the action of retinoic acid (a derivative of vitamin A) on cancer cells in a test tube, they turned them into healthy ones. This is how a method of treating myeloblastic leukemia arose.

Vitamin A has been found to play a major role in preventing tumors in smokers. So, during the experiment it turned out that if you consume 5000 IU of this vitamin per day for a long time, the risk of getting laryngeal cancer is reduced by 2 times.

Vitamin for vision

In addition to the fact that vitamin A promotes normal hydration of the membranes of the eye, it is also responsible for color perception. Because with its help, the rods - the internal elements of the eyeball - acquire the ability to exchange nerve impulses with the brain. Visual acuity at dusk also depends on this vitamin.

I recommend watching the video: The benefits of vitamin A and its content in foods.

Vamin A price and how to buy

I would like to immediately note that you can buy vitamin A at an adequate price, and also do it as quickly and conveniently as possible with us. The cost of the drug depends to some extent on its release form. As a rule, vitamin A is available in the form of capsules, dragees or film-coated tablets. Retinol is often included in multivitamin complexes, available in the form of powders, dragees, capsules, and syrups. Those who are faced with the need to use retinol not for the first time know that its higher effectiveness is observed when it is taken orally. Our online store sells dietary supplements, vitamins, mineral complexes, sports nutrition, and the product range includes retinol, beta-carotene. From us you can purchase vitamin A both in pure form and as part of multivitamin complexes. This is another factor that shapes the cost. Making an order on the website is extremely simple. Decide on the name of the drug, its release form, then click on its name and get acquainted with the detailed description. If this is exactly what you need, then add the item to your cart. The next step is to fill out a simple form, which is a purchase request. By the way, you can personally pick up your order by visiting us; contact information is available on the website. If this is not possible, then choose one of the delivery options. This could be mail or courier service. For the convenience of our customers, we offer several payment methods. You can pay for the goods by bank transfer or upon receipt, making sure that the order has been completed correctly. If this is your first time shopping online or you are not well versed in sports nutrition, you can count on the help of a qualified specialist in the person of our manager. You can ask him all your questions, and most importantly, get clear answers to them. By cooperating with us, you can be sure that you are purchasing original, high-quality products. We do not cooperate with dubious organizations, because we understand how serious a “product” we are dealing with. Therefore, we can safely say that with us you are safe in every sense of the word. You only need to first consult with your doctor and follow the instructions for use.

Recommended dose of vitamin A

So, we have looked at what vitamin A is needed for and what its benefits are. Therefore, now it’s worth talking about what the daily requirement for vitamin A is for different population groups.

The norm of vitamin A per day for adults, taking into account modern requirements, is 5000 IU (in products) and 5000 - 7000 IU (in preparations).

The norm for children is 1500-2000 IU. For the purpose of treatment: child under 1 year 1500-2000 IU; children 2-7 years old 6000-12000 IU; children and adolescents 8-18 years old 10,000 – 20,000 IU.

In exceptional cases, the doctor has the right to increase the dosage for adults to 10,000 - 20,000 IU, and 5,000-10,000 for children.

It is important to consider that one international unit, IU, is equal to 0.3 mcg.

Content of vitamins in multivitamin preparations

Symptoms of vitamin A deficiency

Vitamin A deficiency can manifest itself in different ways. Here are the main symptoms of deficiency:

1. Tendency to diarrhea
2. Painful dryness of the cornea and mucous membranes of the eyes
3. Coarsening of the skin on the feet and palms
4. Acne and skin diseases
5. Night blindness (weakened vision at dusk)
6. Decrease in erection in men and menstruation irregularities in women
7. Patchy baldness
8. Decreased secretory function of the stomach (weak secretion of hydrochloric acid)

Vitamin A deficiency can also be caused by negative factors. These include:

• lack of zinc in the diet (which enhances the effect of vitamin A and helps absorb it);
• alcohol consumption (interferes with absorption);
• taking alkalizing medications and cholestyramine - (reduces absorption).

Features of carotene absorption

As we said, vitamin A is a fat-soluble vitamin and the decisive factor for its absorption is the presence of a fatty environment.

At the same time, the experiments of scientists prove that absorption occurs best in the presence of unsaturated fatty acids: these are vegetable oils, olive oil, sunflower oil, various nuts and seeds.

Animal fats, on the contrary, do not affect the absorption process in any way; animal fats are butter, lard, cream and others.

In addition, scientists note that carotene, which is found in unchopped whole vegetables, is absorbed to a minimal extent , since it is located inside a stationary cell surrounded by water. And water is not a good solvent in this situation.

Chopping vegetables (finely cutting with a knife, grating, chopping in a blender, squeezing juice), as well as adding unsaturated fatty acids (oils or nuts), will help improve absorption.

Vitamin A overdose and its signs

An overdose is toxic to the human body. And it is possible with uncontrolled and excessive intake of synthetic preparations with vitamin A.

Therefore, it is important to know what hypervitaminosis can threaten us with in order to avoid these consequences.

So, symptoms of an overdose of beneficial vitamin A

1. Headache
2. Feeling tired
3. Vomiting and nausea
4. Loss of thirst
5. Scabies and itching
6. Slow growth in children
7. Cracked lips and bleeding
8. Flaky skin
9. Hair may fall out
10. Increased irritability
11. Calcium loss from the skeletal system
12. Congenital defects of the fetus during pregnancy

How to avoid an overdose of vitamin A

Having considered the benefits of vitamin A and all the advantages, as well as the harm of an overdose, that is, the disadvantages, you involuntarily wonder how to avoid it. And here I will give you two important tips.

• First, before purchasing any medications from a pharmacy, consult your physician.
• Secondly, take a blood test for vitamin A. The norm for its concentration in the blood is 0.3-0.8 mcg/ml
• Thirdly, there is a safe way to stock up on vitamin A from food, especially plant foods, and not from synthetic preparations.

Thus, in the course of research, scientists have found that beta-carotene, taken in large doses, does not have a toxic effect on the human body.

Since beta-carotene is converted into vitamin A in the body as needed.

And as you know, beta-carotene is a plant precursor of vitamin A.

At the same time, you also need to be careful with animal products that have a high content of vitamin A.

Why is it needed?

Vitamin A's best known role is to ensure good vision.

. It helps synthesize the retinal visual pigment rhodopsin, which helps capture even the weakest light and is responsible for night vision.

Retinol is also involved in the secretion of tear fluid, which protects the cornea from drying out. And the carotenoids lutein and zeaxanthin reduce the risk of developing cataracts and slow down the processes of degeneration in the visual apparatus.

Retinol is involved in the functioning of the immune system. It improves the functioning of nonspecific defense factors

– barrier functions of mucous membranes, for example in the mouth or nose. In addition, vitamin A increases the activity of leukocytes - white blood cells that destroy foreign particles that enter the body.

Both retinol and carotenoids are powerful antioxidants

, capable of neutralizing the most dangerous types of free radicals (aggressive fragments of molecules that destroy body cells).

This vitamin helps skin healing

and its natural renewal. It is used to produce cosmetics and medicinal products, for example, for acne and acne. Vitamin A is added to anti-aging cosmetics, as retinol stimulates the production of collagen, which maintains skin elasticity.

It is also included in tanning products - in case of sunburn of the skin, retinol accelerates its regeneration.

Retinol is involved in the production of sex hormones

human, is very important during intrauterine nutrition of the embryo.

Vitamin A in foods

Here we will look at animal and plant products rich in vitamin A according to rating.

The Best Animal Foods with Vitamin A

1. Fish fat. In 100 gr. may contain an amount of retinol tens of times higher than the daily requirement. Therefore, you should not abuse it. According to some sources, 25 times.
2. Beef liver. Also an extremely retinol-rich product. Almost 8.5 daily doses.
3. Cod liver has 5 times the daily dose of vitamin A per 100 g.
4. Egg yolk – one daily requirement of retinol per 100 g.
5. Butter (not margarine). Has a large amount of vitamin A - 65% of the norm.
6. Cheeses. There is also a decent amount of retinol - 25-30% of the norm
7. Sour cream – up to 18% of the daily dose
8. Salmon, mackerel, herring – 5% of the norm

Plant foods rich in provitamin A

1. Sweet potato or sweet potato, 100 g. almost 2.5 daily human needs for vitamin A.
2. Carrots 100 gr. – two daily norms of beta-carotene.
3. Parsley - daily dose
4. Spinach – 95% of the daily dose
5. Celery, dill and spinach – 75% DV of beta-carotene
6. Dried apricots -60%
7. Pumpkin, apricot, broccoli – 25%
8. Persimmon, pepper – 20%
9. Tomato – 15%

So, today we looked in detail at the benefits of vitamin A. We found out which foods are especially rich in it. We also learned how to safely obtain and accumulate this important vitamin for health.

With this, dear readers, I say goodbye to you. Write about your thoughts and impressions in the comments. Share this useful article with your friends via social networks and come back for more. Bye bye!

How many do you need?

Daily dose

vitamin A for men is about 1000 mcg, for women – 800 mcg, and for newborn children – about 400 mcg. Retinol can accumulate in the body if it enters it in excess.

True, the body receives less vitamin A from carotenoids supplied with plant foods than from animal products. One microgram of retinol comes from 6 mcg of beta-carotene or 12 mcg of other carotenoids, such as lutein, lycopene or zeaxanthin.

The dose of vitamin A entering the body must be carefully monitored during pregnancy, since its excess can lead to impaired fetal development.

and the appearance of various birth defects in the child. Therefore, taking multivitamin complexes while expecting a baby should be under the strict supervision of the attending physician.