ינהאַלט
וויטאַמין #1: פֿאַר געזונט און ימיונאַטי
Vitamin A is a key element of a healthy diet. This is what nutritionists constantly say. Why is it so useful? Let’s study together the description of vitamin A, its effect on the body and its most valuable sources. And at the same time, we will find out how not to harm your health with excessive care.
וניווערסאַל זעלנער
Vitamin A, and scientifically Retinol, belongs to the class of fat-soluble. In fact, this means that vitamin A in the human body is absorbed much better in combination with various fats.
The functions of vitamin A in the body can be listed for hours, since it is involved in the work of almost all organs and systems. Most often they talk about its benefits for vision. It really helps to produce special substances in the retina of the eye that improve its condition. Without vitamin A in the body, metabolism is impossible in principle. Retinol affects protein synthesis and the even distribution of body fat. It also strengthens the cell membranes, protecting them from free radical attacks. No wonder it is considered a powerful natural antioxidant.
Dedicated to women and children
The role of vitamin A in a woman’s body is very noticeable, including for the health of the reproductive system. In addition, it ensures the normal development of the fetus during pregnancy. For the skin of the face, vitamin A is a real elixir of youth. After all, it restores cells and increases the production of collagen. This is why Retinol is often added to anti-aging creams.
Great benefits of vitamin A for the child’s body. Along with calcium, it strengthens bones and teeth, promoting normal growth. Vitamin A is essential for a healthy heart, lungs, and digestive system. Agree, it is better to establish their work from an early age. It is proved that due to the special properties of vitamin A, the child’s body is easier to tolerate chickenpox and measles. In addition, it increases the resistance of the immune system.
די גאָלדען מיינען
As you know, only the dose makes the medicine a poison, and the poison-a medicine. To maintain vitality, the adult body should receive 700-1000 micrograms of vitamin A per day, the child-500-900 micrograms. As already noted, it should be combined with fats. When paired with vitamin E and zinc, the healing effect also increases many times.
With a lack of vitamin A in the human body, weakness, insomnia, poor appetite, frequent colds, brittle nails and hair occur. In children, a lack of vitamin A in the body leads to a deterioration in growth and overall development. However, it is important to remember that an excess of vitamin A in the body is no less dangerous. It provokes digestive disorders, migraines and hormonal disruptions. During pregnancy, it should be taken strictly according to the doctor’s instructions.
The Brotherhood of the Vegetable
What foods contain vitamin A? First of all, these are vegetables of orange, red and yellow colors. Here, carrots, pumpkins, tomatoes and bell peppers are ahead of everyone. In the summer, there is nothing better than fresh salads with vitamin A. Rub the carrots on a grater, cut the sweet pepper into slices, finely chop 200 g of white cabbage. Mix all the ingredients, add the rings of red onion, scalded with boiling water. Salt and pepper them to taste, season with vegetable oil — a refreshing summer salad is ready. What vegetables contain vitamin A in addition to these? Yams, beets, broccoli, asparagus and celery stalks can boast of its generous reserves. It is found in excess in fresh herbs and leafy salads.
Life-giving juices
A large amount of vitamin A is found in fruits. The focus is on the fruits of yellow and orange flowers. In particular, apricots, peaches, apples, pears, citrus fruits. Kiwi, pineapple, mango and other exotic fruits are rich in vitamin A no less. Fragrant melon and juicy watermelon can also be included in this list. It is important not only to know which fruits contain vitamin A, but also how to get it in full. Cut 2 peaches, banana and pear into cubes, puree with a blender and dilute with orange juice. If necessary, add honey and decorate with mint. Do you prefer milk variations? Then replace the juice with natural yogurt. In any case, this smoothie will boost the body’s vitamin A. And everyone at home will probably like it.
Animal Gifts
Animal foods rich in vitamin A are just as important to the body as plant foods. The unattainable leaders here are chicken and beef liver, sea fish, caviar and fish oil. Foods rich in vitamin A include fatty cottage cheese and sour cream, various cheeses, egg yolks and butter. Of all the variety of recipes for the summer menu, chicken liver pate is more suitable. First, we make a roast of onions and carrots. Add to it 500 g of liver cubes, 250 ml of water, salt and bay leaf. Simmer the meat for 30 minutes under the lid, then remove it and evaporate all the liquid. After flavoring the liver with 50 g of butter, whisk with a blender into a smooth paste. Sandwiches with this pate will please the whole family, especially if you make them for a picnic.
Now that you know where vitamin A is found, you can easily make your home menu more balanced, healthy and delicious. The summer harvest of fruits, rich in vitamins, and recipes from the readers of the “Eat at Home” club will help in this.