The nutrition it is a vital aspect for people. Thanks to them we incorporate the different proteins, vitamins, minerals and decisive elements so that the different structures of the organism work correctly. All this is reflected in a good Health In most cases. Thus, one of those fundamental micronutrients is Vitamin A.
Thus, not everyone does a proper diet and therefore sometimes develops a deficiency of certain vitamins. Lack of vitamins can cause different health problems in people.
In the case of vitamin A, the deficiency of this micronutrient is associated with xerophthalmia, a pathology related to vision that can lead to complete blindness. Hence the importance of having optimal levels of this vitamin, among other factors.
Foods with vitamin A
The best way to increase vitamin A levels is through diet. By consuming foods rich in this micronutrient, there should be no deficiency problems, although we can always find exceptions.
It is necessary to know that there are two different types of this vitamin. One of them is preformed vitamin A, which is found mainly in meat, fish, and dairy products. And on the other hand we have provitamin A, which is found in fruits, vegetables and products of plant origin.
Thus, there is a great variety of foods that contain this micronutrient among their composition. In this sense, people who carry out a varied and balanced diet do not usually face situations of deficiency of this micronutrient.
Some of the foods richest in vitamin A are beef liver and other organ meats; fish such as salmon, broccoli, carrots, zucchini, cantaloupe, apricot, mango, dairy products, or fortified cereals.
Daily dose of vitamin A
Taking into account the main source of obtaining this vitamin, the National Institute of Health of the United States establishes a classification with the sufficient amount of vitamin A that a person needs to consume a day, based on factors such as age and gender:
|Stage of life||Recommended amount|
|From birth to 6 months of age||400 mcg RAE|
|Babies 7 to 12 months of age||500 mcg RAE|
|Children 1 to 3 years of age||300 mcg RAE|
|Children 4-8 years old||400 mcg RAE|
|Children 9-13 years of age||600 mcg RAE|
|Teen boys ages 14 to 18||900 mcg RAE|
|Adolescent girls 14 to 18 years of age||700 mcg RAE|
|Adult men||900 mcg RAE|
|Adult women||700 mcg RAE|
|Pregnant teens||750 mcg RAE|
|Pregnant women||770 mcg RAE|
|Lactating adolescents||1,200 mcg RAE|
|Breastfeeding women||1,300 mcg RAE|
As you can see in the table above, pregnant women also need a plus of this vitamin during the gestation period. It is something that is usually recommended during pregnancy around any vitamin.
In addition, in cases of vitamin A deficiency, it is also possible to go to supplements, although in this situation it is always advisable to have the supervision of a specialist.
With 100 grams of beef liver, a person would complete up to ten times the necessary daily intake of vitamin A. That is why this food is one of the most recommended to increase the levels of this micronutrient.