Surely you’ve heard: “Eat carrots that are good for your eyesight”. Almost all of us associate eating carrots with good eye health from an early age and this is due to their vitamin A content. fat soluble (fat-soluble), with a structure of carotenoid and retinol or retinoid, and its active forms are retinol, retinal and retinoic acid, and indirectly provitamin A.
In general, vitamin A is of great importance in our body, as it has essential functions for our body, including its participation in a good eye health. Deficiency, on the other hand, can cause night blindness, slow adaptation to the dark, birth blindness and is also related to xerophthalmia, which is one of the most frequent causes of childhood blindness.
allows the proper development of organs and tissues. The body has a constant need to replace old cells in its bone matrix, i.e. skeleton, gastrointestinal tract and other areas. For this replacement to occur optimally, an adequate intake of vitamin A is necessary.
He intervenes in our immunity system. This vitamin also acts on the immune system, repairing epithelial tissue and contributing to the production of immune cells.
Function antioxidant . It has the power to neutralize free radicals (which are highly reactive molecules and therefore delay the premature aging of our cells and organs.
important role in reproduction and embryonic development. Vitamin A is essential for sperm development in men and for the correct development of the placenta in pregnancy.
The recommendation is that for people over 14 years old, vitamin A intake should be between 700 and 900 mg/day.
Its deficiency, in addition to causing eye and reproductive problems, weakening of the immune system, can also cause uncoordinated movements, ramps, skin changes and reduced growth.
Particular attention should be given to people with inflammatory bowel disease or celiac disease, as they may have problems absorbing this vitamin.
Foods Rich in Vitamin A
With a varied and balanced diet we can provide our body with enough vitamin A. We can also find it both in the animal and vegetable world (in the form of a provitamin).
of plant origin
- green leafy vegetables
- Brightly colored vegetables and fruits such as tangerines and pumpkin
of animal origin
It is important to note that the vitamin A absorption It is favored by moderate amounts of fat in the diet, so it is advisable to combine fatty foods such as avocado with others like carrots waves spinach.
Possible vitamin A toxicity
You have to be careful because vitamin A is necessary but like everything else in life, it is in the right measure. Not taking it for a long time will give us a better view, as it is a fat-soluble vitamin and excessive consumption can cause toxicitycausing nausea and vomiting, drowsiness, headaches, itching or malformations in the fetus in the case of pregnant women and in very high doses liver damage.
In addition, they may also appear hyperpigmentation of the skin due to a high intake of carotenoids.
It is important to remember that if you take vitamin A supplements for any reason, you should take breaks so that there is no buildup that causes toxicity.
So, you know, add carrots, but also pumpkin, sweet potatoes, tangerines, sardines, eggs and dairy products to your diet, try to keep it varied, practice physical exercise and rest properly.
You can learn more about Elisa Escorihuela through her Instagram account: @eliescorihuela, her work at the Nutt Nutrition Center and her book ‘Diet Therapy’.