MUSCULAR SYSTEM FOR PILATES
Vitamin A is required for the growth of muscular tissues and for the repair of damaged tissues.
Retinoic acid from food-based vitamin A is required for the synthesis of glycoproteins to assist the joining of cells within tissues.
Vitamin A is a fat-soluble vitamin that can be stored in the liver for a few days or weeks, depending on conditions of stress and illness.
There are two main forms of vitamin A:
Preformed vitamin A—retinol (animal source)
Proformed vitamin A—carotenoids (plants)
In 1974, the USDA introduced a way to calculate both forms of vitamin A:
RETINOL ACTIVITY EQUIVALENTS
1 RE = 1mcg retinol
1 RE = 6mcg beta carotene
1 RE = 3.333 International Units (IU)
There are a few forms of carotenoids from plants that the body can convert into vitamin A; the most easily converted is beta carotene.
About one-third of the carotene content in food is converted into useable vitamin A.
When starch foods are cooked, the carotene content is easier to absorb and more vitamin A is obtained.
There are five main types of carotene:
1. alpha carotene
2. beta carotene
3. beta cryptoxanthin
Diabetics may be unable to convert carotene from plant foods into useable vitamin A.
Cod liver oil, fish oils, liver, butter, and cheese all provide vitamin A.
NOTE: All amounts in this blog are measured in milligrams (mg) per 100 grams, unless stated otherwise.