We hear about them continuously, because vitamins are organic substances necessary for the proper functioning of our body and our mind. During pregnancy and childhood it is especially important to have an adequate supply of vitamin A, so today we ask what are foods rich in vitamin A and why they suit us.
Vitamin A helps in the formation and maintenance of healthy teeth, soft tissues and bones, mucous membranes and skin. As it produces the pigments of the retina of the eye, it is also called "retinol". This vitamin promotes good vision (especially in conditions of dim light). It may also be required to improve fertility, for pregnancy and lactation.
These vitamins stimulate the immune system and help fight colds, increase resistance to infections of the mucous membranes such as eyes, ears, throat, lungs and bladder. During pregnancy, many of these benefits also have an impact on the fetus.
In addition, the type of provitamin A called beta carotene It is an antioxidant, which protects cells from damage caused by free radicals, which contribute to the development of certain chronic diseases and play a role in aging processes. It could reduce the risk of cancer.
Vitamin A is a fat-soluble vitamin, that is, it dissolves in fats and oils and is stored in the body's fatty tissues and in the liver. But, What foods can vitamin A be found in?
Foods rich in vitamin A
Vitamin A is found in animal products such as beef, fish, poultry, eggs, liver (beef, chicken, turkey or fish), kidney, cod oil and dairy products. However, most of these sources have a high content of saturated fat and cholesterol and their consumption has to be limited.
Another type, provitamin A (an antioxidant compound that converts to vitamin A when it enters our body), is found in plant-based foods, such as fruits and vegetables: the most common is beta-carotene. These plant sources of beta carotene They have no fat or cholesterol and the more intense their color, the higher the beta-carotene content.
- Bright orange and yellow fruits such as cantaloupe melon (yellow), grapefruit or grapefruit, papaya, mango and apricots.
- Vegetables such as carrots (not for babies), sweet potatoes or sweet potatoes (especially pink and yellow varieties), pumpkin and zucchini.
- Broccoli, spinach, lettuce (especially dark colors, green and red) and most green leafy vegetables are also sources of becarotene. However, remember that because of its high level of nitrates, it is not recommended to give these vegetables to babies or young children.
- Peas, paprika, red pepper, cayenne, also contain vitamin A.
- Dried herbs such as parsley, basil, dill, oregano ...
Remember that if we do not receive enough vitamin A we will be more likely to get infectious diseases and have vision problems. In children it is strange and is due to a low intake of the nutrients mentioned or because the child makes a diet with inadequate proportions of fat or protein.
But also keep in mind that an excess of vitamin A can be harmful. In infants and young children, taking too much vitamin A can cause poisoning or hypervitaminosis A usually when vitamin supplements rich in this vitamin are improperly used. Also watch out for creams that carry retinol, because they are not suitable for babies for this reason.
In pregnancy, there should also be no abuse of vitamin A (which is also usually caused by the misuse of supplements and not by food consumption), since the excess of this vitamin could cause congenital anomalies and other problems. Let's think that there are reserves of this vitamin in the liver and fatty tissues of women.
In short, it is best to have a normal and varied diet, which includes plant foods rich in vitamin A, which will favor an optimal absorption of this substance. And do not take unnecessary supplements without a prescription.
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In Babies and more | Vitamin A deficiency in infants and children, Excess vitamin A (intoxication or hypervitaminosis A) in infants and young children, Vitamin A to reduce the risk of cleft palate
