Without the regular use of vitamins, a person becomes more vulnerable and open to many different diseases.

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Over the past two or three decades, constant developments in the field of pharmaceuticals have been carried out, the purpose of which is to provide mankind with synthetic vitamins designed to replace natural ones.

An increasing number of people, frightened by the prospect of getting sick, rush to pharmacies and buy colorful pills in a sweet shell and attractive packaging, spending a lot of money on this. Are these people less sick?

Are vitamins harmful?

Not at all. American scientists conducted studies, the results of which stunned both doctors and their patients. It is known that most people die from cardiovascular disease. So: no doses of synthetic vitamins C, E and beta-carotene, taken by a large group for 6 years, did not at all reduce the death rate from heart and vascular diseases.

Moreover: exceeding the required dose of vitamins can negatively affect the state of health and even cause the accelerated development of certain diseases.

For example, excessive intake of vitamin A is a direct path to liver disease. An overdose of vitamin D contributes to the development of osteoporosis. Taking a pharmacy complex of vitamins C and E necessary for the body, but not parting with a cigarette, it is very easy to get cancer or tuberculosis. It turns out that vitamins C and E are incompatible with nicotine, and this combination is very dangerous. You can list further - excessive consumption of any synthetic vitamin preparations not only does not have any positive impact on health, but is also fraught with the development of diseases.

What are useful

If we talk about vitamins obtained from natural products, the situation is different here. It is impossible to “overeat” natural vitamins!

By the way, vitamins alone, without trace elements, are unable to heal the body: that is why pharmaceutical preparations are not effective. Vitamins and minerals are an indivisible whole. For example, without vitamin D, calcium is not absorbed, and copper helps vitamin C to appear. From vegetables, fruits, herbs and other products, we get the optimal dose of vitamins “associated” with a certain set of trace elements. For example, in a fresh orange, vitamins PP, E, as well as other trace elements and biologically active substances are grouped around vitamin C. And industrial vitamin C - ascorbic acid known to everyone - enters the body without such a "bundle", which means it has absolutely no effect.

But this is not so: there is an effect - negative and even dangerous. Scientists have proven that if we take industrial vitamins, the body supplements them with its own minerals, which are already ingested with food. Thus, its own reserves of minerals are gradually depleted.

What are they made of

If you are still convinced that pharmacy vitamin preparations are made from natural components of plant and animal origin, we will disappoint you. Pretty pictures, commercials, and brochures that make our brains associate pills with fruits and vegetables are nothing more than a deceitful trick designed to convince us to spend money. Oil, tar, fungi, bacteria, animal corpses - these are the main raw materials from which colorful tablets are made.

Are you shocked? But it's true. Vitamin B12 is made from rotten sludge, vitamin B2 is made from a genetically modified hay bacillus, folic acid, which all doctors recommend taking for pregnant women, is made from boiled frog skin.

Who needs it and why

Let's be realistic: next to the oil barons, the world's richest barons are the pharmaceutical barons. That is, the production of synthetic vitamins is a super-profitable business in which a lot of money is “spinning”. Monopoly corporations are producing new varieties of artificial vitamins, profiting from the health of consumers.
So why not buy vitamins?

The main thing is to understand that health does not depend on vitamins from a pharmacy. Our body actually does not need so many vitamins daily, and it is quite possible to get them from natural products: apples, currants, apricots, cabbage, parsley, onions, garlic, carrots and other familiar and not so expensive vegetables and fruits. Even a loading dose of ascorbic acid will not prevent or cure scurvy. But onions, potatoes and lingonberries will prevent and cure!

If the doctor prescribed vitamins for you, follow the recommendations exactly, without “amateur activity”. Remember that the same vitamin can bring both benefit and harm.

Finally, when buying drugs in a pharmacy, “turn on” the logic. Yes, some (few!) vitamins are made from natural blueberries, oranges, and other foods. But imagine how many berries you need in order to get a concentrated "dry residue"?! And how much should these drugs cost? We are mainly offered inexpensive beautiful pills ...

To cope with beriberi, you need to take vitamins. But what and how much? Svetlana Gavrilovna VERENIKINA, Candidate of Chemical Sciences, Senior Researcher at the GNII "Vitamins" in Moscow, answers questions.

1. Are natural vitamins better?

A vitamin isolated from a natural source in its pure form is absolutely identical to its synthetic counterpart. But if you take the same vitamin as part of a natural product, for example, not ascorbic acid, but lemon juice, then in some cases it can work more effectively. After all, there it is combined with other active substances. This is especially true for foods rich in vitamin C - lingonberries, rose hips, sweet red peppers, black currants, lemon with zest, sauerkraut.

2. Is it true that high doses of vitamin C can cause kidney stones?

It happens, although rarely. Most scientists are convinced that this vitamin is not harmful. But still, it can be taken in large doses only for a short time, for medicinal purposes. Because its excess is excreted from the body with urine, and a large burden falls on the kidneys.

3. Does Vitamin C Really Protect Against Colds?

The results of many experiments, alas, are slightly disappointing. Those who took this vitamin and those who did not, caught colds with the same frequency. But when comparing the number of days of illness and the severity of its course, it turned out that those who took vitamin C suffered a cold easier and faster. It relieves all symptoms much better than many other remedies.

4. Vitamin D supplementation is said to strengthen bones. Is it so?

It's right. But for most people, its additional intake is not required. In excess, this vitamin can be toxic, especially to children. It causes brittle bones.

5. Is it true that vitamin E deficiency causes infertility?

Yes, it does. In addition, wasting of muscle tissue and premature aging of the skin can occur. Vitamin E protects against heart disease and nervous disorders, from the harm caused by smoking and polluted air. They are rich in wheat germ oil, whole grains, vegetable oils, green vegetables, egg yolk, chocolate.

6. Where to store vitamins?

Best in a dark cool place. But not in the refrigerator, as this can condense moisture that decomposes the preparations. But most importantly, they should be inaccessible to children. This is especially true for drugs with iron. In large doses, it is highly toxic and can cause liver damage in children.

7. What is the best way to take vitamins: at one time or stretch them out for the whole day?

Best taken in small amounts throughout the day with meals. This way they are better absorbed. In addition, vitamins should be taken with water or juice. Do not swallow them dry - the liquid promotes better digestibility.

8. Sometimes after taking a multivitamin, the color of urine changes to bright yellow. Is it dangerous?

No, it's not dangerous. This is due to the fact that the body is released from excess riboflavin, which has a characteristic yellow color.

9. Can you get all the vitamins you need while being a vegetarian?

Vegetarians usually get all the nutrients they need from their food. And vitamins C, E and beta-carotene - even more than all the others. But those who exclude dairy products from the diet may be deficient in vitamins D and B12. Vegetarian women need to eat as many calcium-rich green vegetables and citrus fruits as possible, drink multivitamins and not give up milk and eggs. After all, vegetable proteins cannot replace animals in terms of their nutritional value.

10. Does vitamin C affect the absorption of iron from food?

It increases the absorption of iron from plant products and does not affect the absorption of iron from meat. If you are a vegetarian and are worried about the amount of iron you are getting, take extra vitamin C.

11. What vitamins are best for fighting spring dryness and flaking of the skin?

Vitamins A and E, pantothenic acid, biotin. It is advisable to take them all spring, especially if you are on a low fat diet. Brewer's yeast and sprouted grains of wheat are very useful for the skin. These vitamins are also included in many cosmetic products. But no cream, even the best, can make up for their lack.

12. Which is better to take - vitamin A or beta-carotene?

It is more useful to take beta-carotene. The body itself will release as much vitamin A from it as it can process. This is also safer, since vitamin A in its pure form is toxic in large doses. Overdose can cause brittle bones, especially in young women.

13. Is it true that cabbage contains vitamins that prevent cancer?

Yes, but these are not vitamins, but special substances that protect against cancer. And they are especially abundant in white cabbage, cauliflower, broccoli and spinach.

14. Does McDonald's food destroy vitamins?

Such food, and this is refined food with a lot of sugar and fat, does not destroy vitamins. But it forces the body to use them. And this once again underlines the harm that we do to health, every day snacking in fast food restaurants.

15. Can pure ascorbic acid be taken as vitamin C?

Yes. It is sold in pharmacies in powder form. Ascorbic acid tablets with glucose have their own nuances. This includes fillers. The powder is convenient - it can be added to tea or water to taste for the whole family. Ascorbic acid neutralizes many harmful substances, good for stress prevention.

16. Are there vitamins in medicinal plants?

Yes, and in almost all. For example, in the leaves of stinging nettle (urtica dioica L.) there is twice as much vitamin C as in blackcurrant berries. This plant is a very valuable vitamin product. There is even more vitamin A in it than in carrots and sea buckthorn. Vitamin C is rich in celandine, string, linden flowers, coltsfoot leaves, birch buds, St. John's wort, oregano, dandelion leaves and flowers. Beta-carotene is found in linden flowers, peppermint, calendula, chamomile, grass and flowers of yarrow, coltsfoot, elecampane root. There are a lot of B vitamins in stinging nettle, in elecampane roots, in seeds, apricot pits.

It is better to cook in the microwave or steam. Use as little water as possible - it washes away most vitamins and minerals. Cut fresh vegetables just before serving and preferably larger, because vitamin C is destroyed by light and air. The fresh cucumber and food vinegar present in the salad can also become the same destroyer. Therefore, it is better to season vegetables with lemon juice, sauerkraut brine or vegetable oil.

Beetroot and especially its juice help lower blood pressure due to the high content of magnesium in it.

Ivan SHUMOV
"Women Health"

Scientists have high hopes for vitamin D. It makes bones strong. Protects the heart. Helps with diabetes, multiple sclerosis, cancer and depression. If you need to get rid of excess weight - this is also for him. It's great, isn't it?

However, this vitamin also has its downsides. But first things first.

Vitamin D can be obtained from certain foods and supplements, as well as through special reactions in the skin when exposed to sunlight. The last factor is especially important: it has been proven more than once that multiple sclerosis occurs most often in the regions of the planet most distant from the equator, where there is little sunlight.

For years, scientists suspected that there was a direct relationship between sunlight, vitamin D levels, and this autoimmune disease that affects the nerves. The key to the puzzle was the study of a rare gene disorder that leads to a lack of vitamin D and the development of multiple sclerosis.

However, there is not yet enough evidence to consider vitamin D as a reliable treatment or prevention of this disease.

HOW DOES THE SUN "TRANSMIT" VITAMIN D TO US?

The vitamin is produced in the body when sunlight hits the skin. People with fair skin need only spend 5-10 minutes in the sun a day.

The rest - more than twice. It's minimum.

And keep in mind that cloudy weather, lack of sunlight in winter, and the use of sunscreen (necessary to prevent skin cancer) reduce the level of vitamin D produced.

Older or dark-skinned people have a harder time making this vitamin when exposed to the sun. They need other sources of this vital substance. For example, special vitamin complexes.

"LATE TO HANG IN GRAMS?"

Older people need 800 IU of the vitamin. Do not forget, however, that too high doses of vitamin D can be harmful to health.

There is a simple blood test that shows vitamin D levels. Today's recommendations are: 20 nanograms of the vitamin per milliliter of blood is the optimal amount. But doctors do not recommend getting carried away with vitamin D, its content in the blood should not exceed 30 ng / ml.

Infants need 400 IU of the vitamin per day ( if infants are formula-fed, they do not need vitamin D supplements - baby food already contains the necessary amount of this vitamin).

School-age children - 600 IU.

"OVERDOSE" AND INTERACTIONS WITH OTHER DRUGS

Some medications reduce the body's ability to absorb vitamin D. These include laxatives, birth control, and steroids.

If you are taking digoxin or heart medications, high vitamin D intake can increase your blood calcium levels, causing your heart to race.

It is very important to discuss with your doctor whether you should take vitamin D if you have heart disease.

Is there too much vitamin D? Some scientists believe that yes, too high doses of the vitamin can increase the level of calcium in the blood, which will lead to damage to the blood vessels, heart and kidneys.

But you can't get too much vitamin D from the sun. Your body will simply stop producing it if it deems the amount of the vitamin sufficient.

An overdose of vitamin D can cause nausea, vomiting, loss of appetite, muscle pain, or more severe symptoms.

WHICH FOODS ARE RICH IN THIS VITAMIN?

There are actually very few of them. Happy exceptions are some types of fish - salmon, swordfish and mackerel. Other types of fish, such as tuna or sardines, contain less of this vitamin.

Some vitamin D is found in egg yolk, beef liver, milk and grains.

Get serious about your breakfast choices. Milk, including soy milk, is often fortified with vitamin D. Manufacturers often add it to orange juice, yogurt, bread, and other foods. Check the label to see if the product contains vitamin D.

Most people with vitamin D deficiency do not notice any symptoms. The most serious consequence in adults can be osteomalacia, or softening of the bones. Symptoms are bone pain and muscle weakness. In children, an acute lack of vitamin D leads to the development of rickets. In developed countries, rickets is almost never found.

Some problems with the absorption of vitamin D can lead to a lack of it. Here are the risk factors:

* Age over 50

* Dark skin

* Overweight, obesity

* Milk allergy or lactose intolerance

* Diseases of the liver and other digestive organs

Today, not only experts and doctors talk about the need to take vitamin D, but ordinary mothers often prescribe it to themselves and their children. Although there are those who believe that spending at least 15-20 minutes a day outside, they thus avoid vitamin D deficiency. countries even during daylight hours.

So, is it worth taking additional vitamin D and, if so, how to choose the right dosage - let's try to deal with this issue.

First, let's take a look at an article from Medicalxpress.com. The complexities of conducting research on the effects of vitamin D on humans are now being actively discussed (although this applies to any other research). The review highlights the importance of ethical considerations in conducting such research, especially in cases of nutritional deficiencies or in people at risk.

The mechanism of action of the vitaminD

Vitamin D is considered to be a fat-soluble vitamin, although it is a provitamin. Vitamin D combines a group of vitamins (D1, D2, D3, D4, D5), of which only two forms (D2 and D3) are of great biological importance.

Scheme of formation of Vitamin D

*UV affect the initial level of vitamin D, and also favorably affect the well-being of a person. You can check the UV data for your area on the Weather Forecast page.

Foods rich in vitamin D are presented in the table

Additives (of various dosages) are produced in the form of tablets, capsules, drops (oil and water solution). The selection of the dosage and the choice of the form of vitamin D intake should be dealt with individually. For example, capsules or tablets are better for adults, and liquid solutions are better for babies, but which composition is better depends on the specific situation and the characteristics of the body.

The EU is implementing a program to fortify some products with vitamin D. The problem of both efficacy and safety of such products remains to be resolved. The technology for the production of fortified products, in addition to simply adding a vitamin, must necessarily include:

The use of special protective packaging so that vitamin D does not lose its beneficial properties;

Introduction of high quality production technology.

The safety of such products lies in the absence (minimum amount) of food flavorings and other additives, as well as in the normalized dosage of vitamin D. The consumer cannot know for sure how much vitamin D he is consuming with such products. And often, many also use vitamin-mineral complexes containing it, which can already threaten with an excess. Milk, for example, you can drink a lot, but one thing is just milk, and the other is fortified and enriched milk - hypervitaminosis is possible. If a person suffers from any diseases, then one should be especially careful when eating fortified foods. The consequences of hypervitaminosis will be discussed in detail later. Fortified foods may also include undesirable components such as stabilizers, thickeners, emulsifiers, and flavors. Some of these additives can cause severe allergies, tachycardia, visual impairment, malfunctions of the nervous, cardiovascular, digestive systems, and also negatively affect the functioning of the liver, kidneys, and reduce the body's immune abilities.

Need for a vitaminD

Part of our vitamin D requirement is met by sun exposure. From this, the skin turns a little red (the so-called minimum erythemal dose). But people who live in temperate (northern) climates cannot get enough vitamin D naturally. In addition, aging skin synthesizes less vitamin D. On average, at age 70, a person synthesizes only 25% of what a 20-year-old produces. Skin color is also important: swarthy people produce less. And when we're out in the sun, we use sunscreen all the time. While these creams help prevent skin cancer, they also block the body's production of vitamin D. A recent 2017 study found that sunscreens with a sun protection factor (SPF) of 8 or more block vitamin D formation.

For this reason, vitamin D intake is currently due to its deficiency, affecting the majority of the population, including children and adolescents, adults, pregnant and lactating women, menopausal women, and the elderly.

Interpretation of 25(OH)D concentrations accepted by the Russian Association of Endocrinologists.Recalculation of the concentration of 25(OH)D: ng/ml x 2.496 => nmol/l.

When, to whom and how much?

Vitamin D is recommended to be taken in the first half of the day, preferably in the morning. This vitamin can temporarily block the production of melatonin, which is quite acceptable at the beginning of the day, but it is important to take this into account for the regulation of sleep. Studies have shown that approximately 30% more Vitamin D is absorbed when taken with fatty foods, such as omega-3 fatty acids.

Suspect a vitamin deficiencyD is possible for the following symptoms:

Pain in the joints, ligaments, weakness of muscle tissue;

Hair/nail problems;

Decreased immunity: frequent infections, persistent respiratory problems;

Poor healing of the skin, even with minor injuries and injuries;

Complaints of weakness even after a good rest, apathy.

Scientists have not come to a consensus on the necessary dose of vitamin D for everyone, the table below recommends recommendations from authoritative sources. The complexity of standardization is that the level of vitamin D in the blood is influenced by many factors: age, weight and body mass index, geographic location, diet, initial level of the vitamin.

The "sunny" side of the vitaminD

1. Vitamin D involved in bone formation(needed to maintain bone health in the elderly) ; affects the absorption of calcium, bone strength, is involved in the strengthening and restoration of muscle tissue (in combination with unsaturated fatty acids).

True, according to the latest data published in the Journal of the American Medical Association, a group of scientists from the United States, after analyzing more than three dozen clinical studies, found that significant differences between the use of vitamin D or calcium compared with placebo / no treatment in relation to the risk of fracture was not found.

In the absence of vitamin D, only 10–15% of calcium and 60% of phosphorus are absorbed from food, while with its normal content, 30–40% of calcium and 80% of phosphorus are absorbed.

2. Vitamin D reduces the risk of diabetes.

In a large-scale National Health and Nutrition Examination Survey, insufficient vitamin D intake was associated with an increased risk of such a serious complication of type 2 diabetes as peripheral neuropathy.

A meta-analysis of 28 studies showed that among participants with the highest serum 25(OH)D levels, there was a 43% reduction in the risk of cardiometabolic disorders (DM2 and metabolic syndrome). A meta-analysis of 11 observational studies (3612 cases of T2DM, total 59325 participants) found that 25(OH)D levels in the highest quartile were associated with a 41% reduction in T2DM risk.

A meta-analysis of 16 cross-sectional studies showed that for every 25 nmol/L increase in serum 25(OH)D levels, the risk of metabolic syndrome was reduced by 13.

Another study of postmenopausal women showed an association between vitamin D deficiency and the risk of metabolic syndrome (hypertriglyceridemia and low HDL) - 58% of women with vitamin D deficiency versus 40% of the control group.

However, there research, which do not find the presence of a relationship between the prevalence of diabetes and vitamin D deficiency in the population.

3. Vitamin D affects heart health.

Vitamin D deficiency may be involved in the development of atherosclerosis and coronary heart disease (CHD) in humans. Optimal levels of 25(OH)D should be at least 30 ng/mL to reduce the risk of MI. The key word is maybe. Study of 186 patients from Jordan found no connection between vitamin D deficiency and incidence or recurrence of coronary artery stenosis. Also, no association was found with smoking, hypertension, diabetes mellitus, stable and unstable angina pectoris, or acute recent myocardial infarction.

The results of a 2018 study suggested that vitamin D may have some positive effects on patients with heart failure.

4. Vitamin D reduces the risk some types cancer.

Vitamin D may play a role in slowing the progression of cancer, and maintaining adequate levels of vitamin D has some benefits to prevent cancer, but does not offer any guarantee of a cure for an existing disease.

A new study published in 2018 found an association between vitamin D levels in the Japanese population and cancer risk (20-25% reduction in people without vitamin D deficiency). A higher concentration of vitamin D has been associated with a 30% lower risk of liver cancer.

5. Vitamin D may help prevent and multiple sclerosis treatment.

Sufficient blood levels of vitamin D may I help reduce the risk of multiple sclerosis, and in people with pre-existing multiple sclerosis, the progression of the disease may slow down while maintaining adequate levels of the vitamin. However, the evidence from these studies cannot be called conclusive because the study populations were too small, and the study results did not reflect the extent to which patients were taking medications other than vitamin D.

6. Also, vitamin D regulates the process of blood clotting, reduces the likelihood of developing caries in children, and is involved in the immune system. Its influence on the weight of the newborn has been proven. That is pregnant woman vitamin D should be taken. However, it is worth strictly stipulate the dosage because excess vitamin D during pregnancy can lead to food allergies. Children whose mothers showed higher levels of vitamin D in the blood were found to have higher levels of immunoglobulin E, specific for food allergens - egg white, lactose, gluten, peanuts, etc.

It's difficult at the moment evaluate the positive impact vitamin D for autoimmune diseases and various skin problems (atopic dermatitis, acne), as well as for the development of psoriasis due to lack of data.

"Dark" side

Not all of us read the instructions (annotation) for a drug before starting to take it. But the manufacturer does not just inform us about possible side effects and contraindications. Hypervitaminosis of vitamin D develops very slowly and, when taken in large doses, can lead to adverse effects.

What are the manufacturers saying?

Contraindications:

Hypersensitivity, hypercalcemia, hypercalciuria, hypervitaminosis

Sarcoidosis ( an inflammatory disease that can affect many organs and systems (in particular, lungs ), characterized by the formation in the affected tissues nodules)

Calcium nephrourolithiasis (stone formation)

Renal osteodystrophy with hyperphosphatemia

Side effects and symptoms of vitamin D hypervitaminosis:

1. Early

Constipation or diarrhea

Dryness of the oral mucosa

Headache, thirst

Pollakiuria (frequent urination)

Nocturia (predominance of nocturnal diuresis over daytime), polyuria

Anorexia, metallic taste in the mouth, nausea, vomiting

Unusual fatigue, general weakness

Hypercalcemia, hypercalciuria

2. Late

Pain in bones, joints

Turbidity of urine (the appearance of hyaline casts in the urine, proteinuria, leukocyturia)

Increased blood pressure, arrhythmia

Skin itching, photosensitivity of the eyes

Drowsiness, nausea, vomiting

Myalgia (pain in the muscles)

Pancreatitis, gastralgia (pain in the abdomen and pelvis)

Weight loss, rarely - psychosis (changes in the psyche and mood)

Symptoms of chronic vitamin D toxicity(when taken for several weeks or months for adults at doses of 20-60 thousand IU / day, children - 2-4 thousand IU / day): calcification of soft tissues, kidneys, lungs, blood vessels, arterial hypertension, renal and chronic heart failure, dysplasia in children (long-term use at a dose of 1.8 thousand IU / day).

What do the studies say?

1. Disorders of calcium metabolism leading to hypercalcemia

During long-term treatment with ergocalciferol or cholecalciferol, hypercalcemia is usually due to the accumulation of provitamin D 3 , but may be caused by concomitant overconsumption of calcium-rich foods, such as dairy products.

Vitamin D is stored in adipose tissue and released into the bloodstream slowly, the effects of intoxication can last several months after supplementation is stopped.

2. Risk of cardiovascular disease

An increase in the level of vitamin D in the blood is associated with an increase in c-reactive protein CRP (criterion diagnostics of pathological conditions of the cardiovascular system).

Some studies have found a link between excess vitamin D and elevated levels of homocysteine, a dangerous sign of cardiovascular disease.

3. Negative effect on the kidneys

Laboratory results have shown severe hypercalcemia and impaired kidney function in people with elevated vitamin D levels. Excessive intake of vitamin D can lead to kidney damage.

Conclusions:

Remember that treatment should begin with determining the level of vitamin D in the blood, and after that, already decide with a specialist on the need for taking drugs and nutritional supplements with vitamin D. To prevent vitamin D deficiency and insufficiency, it is necessary to achieve sufficient sun exposure, food containing vitamin D.

The nutritional mantra is: "Vitamin A is the key to good vision and cell growth." Its deficiency in the body in most cases is read with the naked eye. Due to A-deficiency, the skin becomes dry, flaky and lifeless. Often, against this background, dermatitis develops, a rash appears and. Among other troubles is the so-called night blindness, or low threshold of night vision. In addition, the protection of the mucous membranes of the whole organism, and teeth, weakens, premature wrinkles appear on the skin, and hair falls out treacherously. After that, how can one not believe that this one stands for the main thing in matters of beauty?

VITAMIN A - benefit

Vitamin A (both topical and internal) is a common recommendation for the treatment of acne, various skin conditions and plays an important role in combating the first signs of aging. And it is also a huge boost for the entire immune system - it helps cells cope with various kinds of infections.

How it works

Once in the blood, vitamin A is partially deposited in the liver, and partially enters the blood in the required concentration for the needs of various organs. For example, it helps to speed up the regeneration of skin cells during a rash or “tighten”.

Brief educational program

There are two types of vitamin A in nature: retinoids (from animal products) and beta-carotene (from plants). In 2013, scientists from the Food and Nutrition Council at the US Institute of Medicine found a curious feature: over the past twenty years, the amount of vitamins in fruits, vegetables and green leafy salads has almost halved. That is, one unit of vitamin A now contains only six carotenoid molecules instead of the previous 12. However, this does not mean at all that the consumption of fruits and vegetables should double. Rich A-alternatives include liver, fatty fish, and dairy products.

1) Most of this antioxidant is found in red bell peppers, spinach (great for the first half of the day), asparagus, sweet potato, light pumpkin pie (helps the heart), carrots, apples, bananas, mangoes and apricots.

2) Which sounds more tempting: a cup of ice cream or 20 cans of canned tuna? Believe it or not, both of these items contain exactly the same amount of vitamin A (about 20% of what you should be getting each day). However, keep in mind that 25 scoops of ice cream equals one baked sweet potato.

3) Another useful tip: vitamin A enhances its effect in combination with zinc and vitamin E.

Only without fanaticism

Vitamin A is fat-soluble, which means that it is not only easily absorbed, but also accumulates in the body. What can play a cruel joke - an overdose. Common side effects include joint pain, nausea, and migraines. As you age, excessive vitamin A supplementation can cause osteoporosis and weaken bones, increasing your risk of fracture by up to seven times!

If you are taking any medications, be sure to ask your doctor if a vitamin A supplement is safe in this case. For example, it enhances the effectiveness of acne medications, but it can also be extremely dangerous if you have problems with your liver, kidneys, or bone density.