Foods high in Vitamin A

Tatiana Zanin (Nutritionist)

Foods rich in vitamin A such as carrots, sweet potatoes and beef liver, are good for the skin and mucous membranes, and moreover this vitamin is very important for vision and it is essential to ensure the proper functioning of the reproductive organs.

Vitamin A may also be useful to prevent and combat the TPM, which is the premenstrual syndrome when taken 10 days before the first day of menstruation.

Some foods rich in vitamin A can be:

Foods of animal origin rich in vitamin A

Food of vegetable origin rich in vitamin A

The vitamin A deficiency may be the cause of a type of anemia or other conditions such as night blindness, or skin more susceptible to infection, although the minimum amount needed to maintain healthy (RDA), which is between 700 and 900 mcg for adults, and 300 to 400 mcg for children, is easily achieved in the varied daily diet.  

List of foods rich in vitamin A

Foods rich in vitamin A - Animal	Weight (g)	Vitamin A (retinol equivalents)	Power
Cooked beef liver	100	10700	169 calories
Cooked chicken beef liver	100	4900	136 calories
Cod liver oil	13.5	4080	115 calories
Steamed seafood	100	171	50 calories
Baked oysters	100	146	75 calories
Foods rich in vitamin A - Plant
Raw carrot	72	2025-3800	36 calories
Cooked sliced ​​carrots	76	1300-1900	24.7 calories
Roasted sweet potato	60	1310	86 calories
Sleeve	207	805	133 calories
Spinach cooked	95	739	17 calories
Cabbage cooked	90	502	22.5 calories
Cooked fresh beets	72	367	32 calories
Tomato juice	242	283	27 calories

There are other food source of vitamin A such as milk, eggs, cheese, avocado and watermelon, for example, also contain vitamin A, although less.

Daily dose of vitamin A

The vitamin requirements are expressed as retinol and vary depending on the stage of life.

• Baby 6 to 12 months: 400 mcg / day
• Adult man: between 600 and 900 mcg / day
• Old woman: between 600 and 700 mcg / day
• Pregnant women: 770 mcg / day
• Infants: between 1200 and 1300 mcg / day

Cod liver oil is an excellent source of vitamin A and therefore serves to supplement when necessary.

Symptoms of lack of Vitamin A

Symptoms of vitamin A deficiency can manifest with skin lesions, night blindness and severe vision difficulties, kidney stones and bone modeling.

The symptoms of vitamin A deficiency are generally reversible by administration of high doses of vitamin (retinyl palmiato) directly into muscle and orally.

Hypervitaminosis

Hypervitaminosis of Vitamin A occurs in patients with chronic renal failure.

The symptoms related to excess vitamin A in the body are manifested in headaches, increased cranial pressure, fatigue, drowsiness and nausea, loss of appetite, peeling skin, itching the body, hair loss and atherosclerosis.

Foods rich in collagen

The more foods rich in collagen are proteins of animal origin such as red or white meats and conventional gelatin .

Collagen is important to keep the skin firm, preventing or delaying the appearance of wrinkles and sagging of the natural aging process. For improving the appearance and elasticity of the skin, collagen is also suitable to help in the treatment of cellulite.

But, to improve the absorption of the collagen present in food, it is important consumption of foods rich in vitamin C (such as orange and pineapple) at the same meal, as they potentiate collagen absorption at 8 times, thus giving better results in reducing sagging.

Foods rich in collagen

Foods rich in vitamin C

The collagen-rich foods should be eaten daily, but even if the individual consume foods rich in collagen regularly, only about 1% is absorbed by the body. All the rest of this collagen in the body is the result of the body's own production and this production tends to decrease over time until they finally come to an end, and that's why we age.

So the best way to combat aging and keeping the skin firm, is daily consume dietary supplements of hydrolyzed collagen.

Collagen hydrolyzate

Hydrolyzed Collagen is the most effective to maintain the firmness of the skin, because a small amount of the product contains a higher concentration of pure collagen and it will be totally absorbed by the body. The World Health Organization recommends consumption of collagen 9 g per day for adults.

Supplementation with collagen is important from 30 and essential from the age of 50 because, over time, it will no longer being manufactured by the body and therefore the skin becomes increasingly flaccid. See use for: Hydrolyzed Collagen .

The collagen supplement lose weight?

Taking collagen loses weight because it gives feeling of satiety, as it is a protein and remains in the stomach to be digested for a long time. However, its main function is to act in elasticity and support skin, reducing sagging.

The collagen may also be indicated after pregnancy or after a very large weight loss, make the skin regain elasticity and decreasing thus its flaccid state.

Collagen supplements

Some examples of collagen supplements are:

• Collagen hydrolyzate, the Sanavita . Enriched with zinc, vitamin A, C and E, found in powder form to be mixed with water, juice, milk or soup and also in the form of a preparation for gelatin. Price: from $ 30-50.
• Bioslim Collagen, the Herbarium . With green tea or lemon flavor, which should be diluted in liquids. Price: an average of R $ 20.
• Collagen, the Performance Nutrition . In each capsule 6g. Price: an average of R $ 35.

One can buy the hydrolyzed collagen in the pharmacy, manipulation pharmacy or stores specializing in natural products.

Note: The collagen overdosing increases the risk of developing keloid pre-disposed individuals and, therefore, supplementation with collagen must be indicated and the quantity assessed by a physician or dietician.