Jason Paris, personal trainer and nutritionist, runs a website with business partner Lady Marie Stubbs - author of "Ahead of the Class." Their aim through the website is to give advice on weightloss, exercise and nutrition for women of 50 and over.
For more info on exercise and nutrition issues visit
http://www.female-fiftyplus-get-fit.com
Vital Vitamins - Vitamin A (Retinol)
Vitamin A - also called Retinol - is an important dietary supplement. It aids eyesight
and bone formation, is essential to maintain the lining of the digestive tract and also helps in
keeping the eyes, skin and mucous membranes moist. Vitamin A is found in certain foods but
also can be derived in the body from what are known as carotenes. Vitamin A is a fat soluble
vitamin.
How much do we need? The current UK RNI (reference nutrient intake) for vitamin A for an
adult woman is 600 - 700 micrograms (mcgs), this rises for women who are pregnant
or breastfeeding. For an adult male 700mcgs is recommended. In the US the RDA
(recommended dietary allowance) for women is 800mcgs and 1000mcgs for men
And if we don't get enough? Whilst a deficiency of vitamin A is rare it can lead to symptoms
which may include; eye problems, weight loss, poor skin condition, vulnerability to coughs
colds, diarrhoea and impaired growth.
And too much? Symptoms of too much may include dizziness, nausea, impaired growth and
hair loss.
Who needs extra? People who are on a low fat diet may need supplementation, if your diet is
low in fresh fruit and veg and high in processed refined food you're likely to have low levels of
vitamin A. The same goes for people who consume more than modest amounts of alcohol or
live or work in a polluted area.
Sources of vitamin A include:
- margarine
- butter
- cheddar cheese
- liver
- boiled eggs
- full fat milk
- smoked mackerel
Foods that contain carotenes include:
- sweet potato
- carrots
- spinach
- red pepper
- broccoli
To receive a free 15 page report "All About Vitamins" click here http://www.female-fiftyplus-get-fit.com/newsletter.html
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