How To Take More Vitamin A: 13 Steps

Vitamin A is a fat-soluble vitamin that is absolutely essential for our health. We receive carotenoids and beta carotene from plants and retinol from meat. Because vitamin A dissolves in fats, it is important not to overdo it, as excess vitamin A is stored in the body and can react negatively with vitamin D and impair bone health (this is especially true of vitamin A in the form of retinol). [1] X Research Source [2] X Research Source If you find out which foods contain large amounts of vitamin A, you can take enough of this important vitamin from your diet.

Determination of vitamin A deficiency

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Learn more about the function of vitamin A. Vitamin A plays an important role in a number of bodily functions and processes. It helps maintain skin health, ensures better eyesight, supports strong dental and bone tissue formation, maintains proper tissue and mucous membrane function (prevents infections) and is also needed for good digestion, respiratory function, reproduction and breastfeeding.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Recognize the symptoms of vitamin A deficiency. The most common symptom of long-term vitamin A deficiency is night blindness, or xerophthalmia, which is impaired ability or inability to see at night. In patients with vitamin A deficiency, corneal ulceration (inflammation with ulcers) and keratomalacia (softening of the cornea), drying and corneal opacity may also occur.

Corneal ulcers are open sores that form on the outer layer of tissue in front of your eye.

Corneal opacity is the loss of vision in the front of the eye. This part of the eye is normally clear. Opacity causes blurred vision or a complete inability to distinguish objects.

Dusk is first manifested by triangular or oval spots in the temporal part of the eye – this is the outermost region at the edge of the face. It usually occurs in both eyes and may be accompanied by bituminous spots (“foamy” of keratin).

Black blindness can also manifest itself in typical stars and rays when viewed into bright light in a dark environment.

Other symptoms of a mild or incipient deficiency may include chronic dryness of the eye and a rough or “bubble” surface on the eye, although these symptoms alone are not sufficient to diagnose vitamin A deficiency.

Antibiotics may be prescribed to treat the infection, but first it is important to see a doctor who will help you with diet and any supplements.

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Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Get a blood test. If you are concerned about your vitamin A levels, you can ask your doctor to perform a simple blood test for retinol to determine if you have enough vitamin A. The normal range for vitamin A in the blood of healthy adults is between 50 and 200 micrograms per deciliter of blood.

You will probably need to fast 24 hours before testing, which also applies to fluids. The doctor will give you exact instructions.

If you have a deficiency, your doctor will probably advise you to take vitamin A in supplements (unless you are a pregnant woman) or refer you to a nutritionist to help you adjust your diet accordingly.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Have your child examined. Children are most prone to vitamin A deficiency, which can result in slowed growth or reduced immunity to infections.

In children, vitamin A deficiency can occur, for example, because they do not drink milk or lose it due to chronic diarrhea.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Be especially careful during pregnancy. Vitamin A deficiency can manifest in women in the third trimester of pregnancy, because it is where the body’s greatest demands on nutrients and vitamins occur, both in the mother and in the fetus.

As stated in the Warnings section below, pregnant women should not take vitamin A supplements unless instructed to do so by their doctor, as high doses of vitamin A can lead to fetal harm.

Consumption of foods high in vitamin A

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Eat different vegetables. Vegetables are a very important source of vitamin A because they contain carotenoids such as beta-carotene. Vitamin A contains most orange, yellow and red colored vegetables such as sweet potatoes, pumpkins, carrots and squash. Another excellent source of this vitamin is cabbage, spinach, lettuce and other dark leafy vegetables.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Eat fruit. Some fruits, such as mango, apricot and cantaloupe, also contain large amounts of vitamin A.

One whole mango contains about 672 micrograms, which is about 45{0cab0315eb88983cc6345dfecff4f621a8cecabbfee422d927279c9ad2a3b209} of the recommended daily dose.

An excellent source of vitamin A are dried apricots, which contain 764 micrograms in one cup. Canned apricots have a little less vitamin A, about 338 micrograms per cup.

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Fresh cantaloupe is another excellent source of vitamin A. One cup of fresh melon gives it 286 micrograms.

Some health professionals recommend that women increase their vitamin A intake by 40{0cab0315eb88983cc6345dfecff4f621a8cecabbfee422d927279c9ad2a3b209} during pregnancy and by up to 90{0cab0315eb88983cc6345dfecff4f621a8cecabbfee422d927279c9ad2a3b209} during breastfeeding.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Include animal foods in your diet. Food of animal origin contains vitamin A in the form of “retinol”, which is converted into carotenoids (plant vitamin A) in the body when ingested. Foods rich in retinol include liver, eggs and fatty fish.

Due to its rapid absorption and slow excretion, retinol is a form of vitamin A that can be easily overdosed. Therefore, you must be very careful when consuming animal resources. Symptoms of acute toxicity that you should not overlook include nausea or vomiting, headache, loss of appetite, dizziness, and excessive fatigue.

Acute toxicity of vitamin A is relatively rare. Chronic toxicity, which develops over time, is more common. However, an adult would have to consume more than 7,500 micrograms (7.5 milligrams) per day for six years to reach the toxic limit, but this is also affected by the diversity of each of us. So you should be careful with retinol and try not to take it too much.

Retinol levels can also be affected by the use of vitamin A cosmetics on the skin, such as various acne creams or ointments.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Include dairy products in your diet. Milk, yogurt and cheese contain vitamin A as well.

One cup of milk provides about 10-14{0cab0315eb88983cc6345dfecff4f621a8cecabbfee422d927279c9ad2a3b209} of the recommended daily allowance of vitamin A. 100 grams of cheese usually contains about 3-18{0cab0315eb88983cc6345dfecff4f621a8cecabbfee422d927279c9ad2a3b209} of the recommended daily allowance of vitamin A.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Consult a doctor or nutritionist. A trusted expert can advise you on how to identify the foods that will best fit your diet.

Your doctor may recommend a specific dietitian or nutritionist. If not, find one yourself. Call your local hospital or GP and get advice. You can also search for a specialist on the Internet.

You can find a suitable nutritionist in your region on the Výživoví-poradci.cz website.

Taking vitamin A supplements

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Find out the recommended daily allowances for children. Dietary supplements are available in various dosages, so you need to know the recommended daily allowances for all the supplements you are going to give to your children.

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For newborns up to 6 months of age, the vitamin A DDD is 400 micrograms (0.4 milligrams).

For newborns aged 7-12 months, the vitamin A DDD is 500 micrograms (0.5 milligrams).

For children aged 1-3 years, the DDD of vitamin A is 300 micrograms (0.3 milligrams).

For children aged 4-8, the DDD of vitamin A is 400 micrograms (0.4 milligrams).

For children aged 9-13, the vitamin A DDD is 600 micrograms (0.6 milligrams).

For children aged 14-18, the vitamin A DDD is 700 micrograms (0.7 milligrams) for girls and 900 micrograms (0.9 milligrams) for boys.

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Find out the recommended daily allowances for adults. Adults need vitamin A more than children, and it is also very important that they know their recommended daily allowance for all the vitamins they use, including “áčka “.

For men over 19, the DDD of vitamin A is 900 micrograms (0.9 milligrams).

For women over the age of 19, the vitamin A DDD is 700 micrograms (0.7 milligrams).

For pregnant women under the age of 18, the DDD of vitamin A is 750 micrograms (0.75 milligrams).

For pregnant women over 19, the DDD of vitamin A is 770 micrograms (0.77 milligrams).

For breastfeeding women under the age of 18, the vitamin A DDD is 1200 micrograms (1.2 milligrams).

For breastfeeding women over the age of 19, the DDD of vitamin A is 1300 micrograms (1.3 milligrams).

Jak přijímat více vitaminu A: 13 Kroků (s obrázky) – wikiHow

Do not exceed the recommended daily allowance of vitamin A. Excessive consumption of vitamin A could cause various health problems.

Newborns under one year of age should not take more than 600 micrograms (0.6 milligrams) of vitamin A.

Children aged 1-3 years should not take more than 600 micrograms (0.6 milligrams) of vitamin A per day.

Children 4-8 years of age should not take more than 900 micrograms (0.9 milligrams) of vitamin A per day.

Children aged 9-13 should not take more than 1700 micrograms (1.7 milligrams) of vitamin A daily.

Children aged 14-18 should not take more than 2800 micrograms (2.8 milligrams) of vitamin A per day.

Adults over the age of 19 should not take more than 3,000 micrograms (3 milligrams) of vitamin A per day.

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