Vitamins, minerals and supplements
Vitamin A is also known as retinol and has several important functions.
These include:
Good sources of vitamin A include:
Liver is a particularly rich source of vitamin A, although this means you may be at risk of having too much vitamin A if you eat liver more than once a week (see below).
You can also contribute to your vitamin A intake by including good sources of beta-carotene in your diet, as this can be converted into vitamin A by the body.The main food sources of beta-carotene are:
The amount of vitamin A adults need is:
You should be able to get all the vitamin A you need from your daily diet.
Any vitamin A your body doesn't need immediately is stored for future use. This means you don't need it every day.
According to some research, having more than an average of 1.5mg a day of vitamin A over many years may affect your bones,making them more likely to fracture when you are older.
This is particularly important for older people, especially women, who are already at risk of Osteoporosis . This is where your bone density reduces andyou have a higherrisk of fractures.
If you eat liver or liver pt more than once a week, youmay be getting too muchvitamin A.
Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A. If you take supplements containing vitamin A, make sure your daily intake of vitamin A from food and supplements does not exceed1.5mg. If you eat liver every week, don't take supplements that contain vitamin A.
Having large amounts of vitamin A can harm your unborn baby. Therefore, if you are pregnant or thinking about having a baby, do not eat liver or liver products, such as pt, because these are very high in vitamin A.
Also, do not take supplements that contain vitamin A. Ask your GP or midwife if you would like more information.
You should be able to get all the vitamin A you need by eating a varied and balanced diet. If you take a supplement that contains vitamin A, don't take too much, because this could be harmful.
Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pt, more than once a week. You should alsobe aware of how muchvitamin A thereisin any supplements you take.
If you are pregnant or thinking of having a baby:
Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements. This means:
Having an average of1.5mg a day or less of vitamin Afrom diet and supplements combined is unlikely to cause any harm.
Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.
Vitamin A is also known as retinol and it has several important functions.
There are many different types of vitamin B and they all have important functions.
Vitamin C is also known as ascorbic acid and has several important functions.
Vitamin D has several important functions. For example, it helps to regulate the amount of calcium and phosphate in the body.
Vitamin E has several important functions. For example, it acts as an antioxidant, which protects cell membranes.
Vitamin K has several important functions. For example, it is needed for blood clotting, which means it helps wounds to heal properly.
There is more calcium in the body than any other mineral, and it has several important functions.
Iodine helps to make the thyroid hormones. These hormones help to keep cells and the metabolic rate healthy.
Iron is an essential mineral that has several important roles in the body.
As well as vitamins and more common minerals such as calcium, iodine and iron a healthy diet includes many other substances.