It helps in the growth of bones, strengthens the immune system, is a powerful antioxidant. The vitamin A is one of the most important elements for people and, in particular, for children. For this, a weighted diet and not just based on carbohydrates, proteins, lipids and minerals is essential for our body. eye therefore to foods rich in this substance.

A grown man, according to recent tables, needs 0.7 mg of Vitamin A per day. Slightly less for women, 0.6 mg. But what are the foods where the substance organic? Cod liver oil is one that contains more than this. Followed by the liver, turkey and duck meat . Also useful as cheese, eggs, oily fish, such as mackerel, milk and yogurt.

Looking at the lists of nutritionists, it turns out that even some fruits contain vitamin A. What? Well, first of all the mango with 4800 units per 100 gr. Places of honor for the melon (3400) and apricots (2700). Chapter vegetables: carrots are the most effective with 11,000 units. Well even sweet potatoes (8800), parsley (8500) and spinach (8100).

vitamin-A

Be careful, though. We need to be careful not to overdo it. Misusing them may in fact pose serious health risks, especially if at the same time does not take a sufficient dose of vitamin D. What are the risks? Excessive intake of the substance can cause the typical symptoms of intoxication. Nausea, vomiting, and headache, the main ones. But those persons who must protect itself in this regard? Those over 65, who is not exposed to too much sun and postmenopausal women.

Deficiency, too, causes problems of no small importance. The main one is obviously the growth slows and often is inhibited. The deformation of the bones and the modification of epithelial structures and the reproductive organs are often traceable consequences . Another important alteration concerns the visual function, with diseases that, in some way, can damage the conjunctiva and cornea, with permanent eye damage up to complete blindness . The deficiency of vitamin A can cause problems for pregnant women finally.

Balancing your diet is therefore crucial. The golden rule is to eat everything, but looking at the right quantities and being careful of course to the combination of foods. It is advisable to consult, at least for a general approach, a good nutritionist.