La vitamina A
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La vitamina A, o retinolo, è una vitamina liposolubile, cioè quelle che possono essere accumulate nel fegato e non è dunque necessario assumerle con regolarità attraverso i cibi. Il corpo le conserva e le rilascia a piccole dosi quando siano divenute necessarie.
Si abbina ai grassi per circolare. Serve per la vista, per la salute di unghie, capelli, denti e pelle. Recenti studi attribuiscono alla vitamina A capacità anti tumorali. Importante anche per la salute del sistema immunitario. Una sua carenza può portare a danni o debolezza appunto alla vista, capelli, unghie, denti, pelle e sistema immunitario. La vitamina A è importante per l’assorbimento di iodio da parte della tiroide.
In quali alimenti è presente la vitamina A?
E’ presente soprattutto negli alimenti di origine animale. La si trova nel fegato, nel latte e nei suoi derivati e nelle uova. In molti alimenti di origine vegetale sono contenuti invece i carotenoidi, precursori della vitamina A: frutta e verdura di colore rosso, giallo e arancione (albicocche, carote, anguria, frutti di bosco, pomodori).

Si perde oltre il 30% con la cottura, è molto sensibile al calore.
Il fabbisogno è di circa 0,6-0,7 mg, che possono aumentare fino a 0,95 mg durante l’allattamento.
ALIMENTI RICCHI DI VITAMINA A
Merluzzo | 18000ug |
Fegato | 16000 |
Carote | 1100 |
Prezzemolo | 943 |
Burro | 930 |
Peperoncini | 824 |
Uova | 640 |
Pomodoro | 610 |
Zucca | 580 |
Spinaci | 485 |
Fontina | 420 |
Dai una lettura anche all’articolo “i micronutrienti“
Fonte: Humanitas.it
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