serving to your physique’s pure defence in opposition to sickness and an infection (the immune system) work correctly
serving to imaginative and prescient in dim mild
maintaining pores and skin and the liner of some components of the physique, such because the nostril, wholesome
Good sources of vitamin A (retinol) embody:
cheese
eggs
oily fish
fortified low-fat spreads
milk and yoghurt
liver and liver merchandise corresponding to liver pâté – it is a significantly wealthy supply of vitamin A, so you might be liable to having an excessive amount of vitamin A when you have it greater than as soon as per week (should you’re pregnant it’s best to keep away from consuming liver or liver merchandise)
It’s also possible to get vitamin A by together with good sources of beta-carotene in your weight loss program, because the physique can convert this into retinol.
The principle meals sources of beta-carotene are:
yellow, purple and inexperienced (leafy) greens, corresponding to spinach, carrots, candy potatoes and purple peppers
yellow fruit, corresponding to mango, papaya and apricots
How a lot vitamin A do I would like?
The whole vitamin A content material of a meals is normally expressed as micrograms (µg) of retinol equivalents (RE).
The quantity of vitamin A adults aged 19 to 64 want is:
700 µg a day for males
600 µg a day for ladies
It’s best to be capable to get all of the vitamin A you want out of your weight loss program.
Any vitamin A your physique doesn’t want instantly is saved for future use. This implies you do not want it each day.
What occurs if I take an excessive amount of vitamin A?
Some analysis means that having greater than a mean of 1.5 mg (1,500 µg) a day of vitamin A over a few years could have an effect on your bones, making them extra more likely to fracture whenever you’re older.
That is significantly vital for older individuals, particularly ladies, who’re already at elevated threat of osteoporosis, a situation that weakens bones.
When you eat liver or liver pâté greater than as soon as per week, you might be getting an excessive amount of vitamin A.
Many multivitamins include vitamin A.
Different dietary supplements, corresponding to fish liver oil, are additionally excessive in vitamin A.
When you take dietary supplements containing vitamin A, ensure that your each day consumption from meals and dietary supplements doesn’t exceed 1.5 mg (1,500 µg).
When you eat liver each week, don’t take dietary supplements that include vitamin A.
When you’re pregnant
Having massive quantities of vitamin A can hurt your unborn child. So should you’re pregnant or fascinated about having a child, don’t eat liver or liver merchandise, corresponding to pâté, as a result of these are very excessive in vitamin A.
Additionally keep away from taking dietary supplements that include vitamin A. Converse to your GP or midwife if you need extra data.
What does the Division of Well being and Social Care advise?
It’s best to be capable to get all of the vitamin A you want by consuming a diverse and balanced weight loss program.
When you take a complement that comprises vitamin A, don’t take an excessive amount of as a result of this might be dangerous.
Liver is a really wealthy supply of vitamin A. Don’t eat liver or liver merchandise, corresponding to pâté, greater than as soon as per week.
You also needs to pay attention to how a lot vitamin A there’s in any dietary supplements you’re taking.
When you’re pregnant or pondering of getting a child:
keep away from taking dietary supplements containing vitamin A, together with fish liver oil, except suggested to by your GP
keep away from liver or liver merchandise, corresponding to pâté, as these are very excessive in vitamin A
Girls who’ve been via the menopause and older males, who’re extra liable to osteoporosis, ought to keep away from having greater than 1.5mg of vitamin A a day from meals and dietary supplements.
This implies:
not consuming liver or liver merchandise, corresponding to pâté, greater than as soon as per week, or having smaller parts of those
taking not more than 1.5mg of vitamin A a day in dietary supplements (together with fish liver oil) if you don’t eat liver or liver merchandise
not taking any dietary supplements containing vitamin A (together with fish liver oil) should you eat liver as soon as per week
Having a mean of 1.5mg a day or much less of vitamin A from weight loss program and dietary supplements mixed is unlikely to trigger any hurt.”
Phrases above taken from right here
The above is offered for basic data solely, and mustn’t be handled as an alternative to the medical recommendation of your personal physician or another well being care skilled. You probably have any considerations about your basic well being, it’s best to contact your native well being care supplier.
