role of vitamin A in the body
Retinol - a powerful antioxidant, anti-aging and protects the body from the occurrence of malignant tumors.In addition, vitamin A enhances the body's immune defenses, accelerates the healing of skin lesions, stimulates the production of collagen, strengthens bones and teeth and prevents blurred vision.
At deficiency of retinol there are various eye damage ("night blindness," white plaques on the conjunctiva, corneal ulceration), brittle nails and dry skin, and loss of appetite, sleep disturbances, hair fall, more frequent infectious diseases.
However, an overdose of vitamin A is not les
Useful properties carotene
When the body starts to need vitamin A in the intestinal mucosa using a special enzyme converts carotene to retinol.Up to this point carotene acts as an antioxidant.Incidentally, antioxidant carotene exceed antioxidant activity of vitamin A. In addition, the carotene in the pure state promotes healthy cardiovascular system, prevents the development of atherosclerosis.
compared with retinol, which in overdose has a toxic effect, carotene is completely safe.It accumulates predominantly in adipose tissue and is converted to vitamin A only in amounts as required to the body.Therefore carotene overdose is impossible.
Thus digestibility carotene is much lower than the digestibility of retinol, which body receives from animal sources.Therefore, to ensure that the body enough carotene in the diet must contain a significant number of different vegetables and fruits.The ratio of plant and animal sources of vitamin A should be approximately 9 to 1.
products that contain carotene
carotene The main sources are the following vegetables, fruit and berries: carrots, pumpkin, spinach, green onions, parsley,tomatoes, red bell peppers, broccoli, grapefruit, peaches, melon, watermelon, apples, grapes, black currant, blueberry, gooseberry, buckthorn, wild rose.
Prolonged storage and dehydration of fruits and vegetables lose much of carotene.Frozen products, in contrast, retains its biological activity.
Strengthen useful properties carotene vitamins C and E. In addition, vitamin E is needed for better digestibility carotene.