- alimony rich in vitamin A., such as carrots, apricots and tomatoes, strengthen the immune system, protect the skin, the view, bones, hair and teeth. Let's find out better.
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> A recipe rich in vitamin A.
Properties of vitamin A
Vitamin A is a panacea for the body: improves the overall health of the whole body, strengthens the immune system, counteracts the onset of infections, protects the skin, against acne, eczema and psoriasis, bones, hair and denti.
Vitamin A is also responsible for the proper functioning of vision, which could become blurred in case of vitamin A deficiency. Vitamin A also brings significant benefits to men, as increases sperm production, but also in women, as it counteracts the negative effects of PMS.
All that remains is to point out how precious it is also to receive the sun's rays correctly and have a beautiful golden tan.
Main foods rich in vitamin A.
Vitamin A is a fat-soluble vitamin that comes from two sources: retinoids and carotenoids. Retinoids are found in food of animal origin, such as liver (if considered a food source), eggs, dairy products; while carotenoids, such as beta-carotene, are found in abundance in plant foodsi, such as dark or yellow vegetables, carrots, squash, tomato.
Garlic is also rich in it, as are parsley, lettuce, watercress, dandelion, spinach and endive. Among the vegetables that have decent amounts of vitamin A we also find celery, broccoli, Brussels sprouts and cabbage. Colored fruit has a lot of vitamin A: melon, peaches, apricots, mangoes, papaya, cherries and watermelon. Also rich in vitamin A are royal jelly and pollen, wheat germ, spirulina, coral beans, cod liver oil and soya oil.
Vitamin A comes from carotenoids: what they are and where they are found
Dehydrated or dried apricots
Their strong antioxidant power is due precisely to the presence of vitamin A, which helps to stem the effects of free radicals. Rich in fiber, apricots are useful for losing weight and controlling hyperglycemia; the dehydrated ones can contain up to 1400mcg of vitamin A per 100 grams of product. The secret of longevity of the Hunza people seems to be precisely this food.
carrots
They contain about 1148 mcg per 100 grams. On average, 200-300 grams of carrots provide a quantity of beta-carotene equal to about 5-10 times the recommended daily requirement (20-25 mg compared to an estimated requirement of 2-4 mg / day). In addition to A, carrots are rich in vitamin B and vitamin C. We must not forget that they are also a real mine of minerals: iron, caclio, magnesium, copper, zinc. Even more nutritious if eaten raw, carrots can be a delicious side dish but can also accompany first courses, sauces, appetizers. Try thevegan alioli with carrots as an aperitif, see the recipe below.
arugula (rocket salad)
Being rich in vitamin A, rocket is a great ally of the stomach, intestines, immune system, bones. It is an incredible source of calcium, potassium, phosphorus, zinc and magnesium. It contains a lot of iron and, in addition to vitamin A, also vitamin C which in synergy help each other for absorption; among other vitamins, also E, J, group B, F and K, useful for strengthening the functions of the liver. Of vitamin he has about 740mcg per 100grams.
Dandelion
The main substances of dandelion leaves are sesquiterpenes, lactones, triterpenes, coumarins, carotenoids, vitamins (A, B, C and D) and minerals (especially potassium), all noble substances, but also the roots of this precious food are equally rich. Dandelion is recommended for acne, inflammation or infection, liver problems, hemorrhoids, high blood pressure, and more. A good habit is to collect the freshest leaves as soon as they appear and use them together with herbs and spinach for a truly wonderful healthy mix. Dandelion contains nearly 1000mcg of vitamin A per 100 grams of product.
Tomatoes
The tomato is rich in minerals (potassium, phosphorus, calcium, iron, zinc, selenium and others), water and vitamins (C, A, B). For this reason, proteins and fats are very few, besides being a food friend of skin, hair, teeth and nails, it is also a valid complement in low calorie diets. A food that is excellent both eaten raw and cooked, thanks to beta-carotene, which gives it its characteristic color, proves to be a particularly useful food in the replacement and oxygenation of cells, as well as highly moisturizing. Vitamin A, a well-ripened tomato, contains 800mcg per 100 grams
Also find out about the causes, symptoms and remedies for vitamin A deficiency
Daily requirement of vitamin A
The average recommended dose of vitamin A is around 400mg per day. This level is then linked to the real needs of each one, it can even be lowered to 200mg; vitamin A must be administered with care to children and the elderly.
Infants should not exceed 350mg per day, children up to 6 years 400mg, which rise to 500mg from 11 to 14 years, a dose generally recommended also for girls, girls and adult women. In adult males it can reach up to 700mg, as well as in pregnant women. In nurses it reaches 950mg per day.
Can You Get Too Much Vitamin A?
Vitamin A rich recipe
Veg alioli sauce appetizer with carrots
A simple, quick and fresh recipe to use carrots in an alternative way in the usual appetizer or pinzimonio is to replace oil and salt with a light and tasty one Vegan mayonnaise with a slightly garlicky flavor, like Spanish alioli.
Just prepare the sauce by putting 100ml of soy milk in a bowl and operating the mini pimer gradually adding about 100/150 grams of corn or sunflower oil; when the sauce takes on consistency, add salt, pepper and half a teaspoon of mustard.
Transfer everything into a bowl, in which you have added a crushed slice of garlic that will serve to flavor, leave in the fridge for an hour after which remove the garlic and soak endless sticks of fresh carrots!
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