Vitamin A is divided into two types: preformed vitamin A, found in meats, fish, milk products; and provitamin A, found in fruits, vegetables, and greens.
Functions
Vitamin A helps develop bones, teeth, soft tissues, mucous membranes, and skin. It is closely related to acne, as a deficiency of vitamin A in the diet can lead to acne.
It also helps in the formation of the retina, which is also known as retinol. It also contributes to preventing infectious diseases, especially of the respiratory system, or other pathologies such as measles.
No consensus has been reached about whether it may contribute to the prevention of lung or stomach cancer.
This vitamin also favors the production of spermatozoa and contributes to the female reproductive cycle, favoring the changes that occur in the cells during the development of the fetus.
Benefits of
Vitamin A Consumption
- Improves vision
- Strengthens teeth
- It is a natural antioxidant
- Improves genetic transcription
- Strengthens the skeletal system
- Strengthens the immune system
- Benefits embryonic and reproductive activity
- Helps rebuild tissues and is suitable for the skin
Lack or Excess of
Vitamin A
To determine the level of vitamin A, blood tests are performed. A lack of vitamin A can make a person more prone to infections, vision problems such as night blindness, or skin rashes.
Too much of it, on the other hand, can cause illnesses such as anorexia, excessive weight loss, alopecia, or terrible headaches. It can also cause jaundice, but this is reversible and disappears within a few days of stopping heavy intake.
The Recommended
Amount of Vitamin A
According to
the Spanish Heart Foundation, the recommended daily amounts of vitamin A are:
- From six to 11 months: 350 micrograms
- From one to six years: 400 micrograms
- From seven to ten years: 500 micrograms
- From 11 to 14 years: 600 micrograms
- Males 15 years and older: 700 micrograms
- Females 15 years and older: 600 micrograms
- Pregnant women: 700 micrograms
- Lactating women: 700 micrograms
In addition, some people with certain conditions may need additional supplementation of this vitamin:
Premature babies usually have low levels during the first year of life.
Since vitamin A favors recovery from treating intestinal problems caused by the disease, people with cystic fibrosis.
People with celiac disease may not assimilate the minimum amount necessary due to fat absorption problems.
Sources of
Vitamin A
Vitamin A is also known as retinol or antixerophthalmic. It is found in many foods, from animal products to vegetables and fruits, so adding this vitamin to our diet is very simple; it just takes a little knowledge.
The primary natural sources of retinol are food products derived from the animal kingdom and vegetables. In the first type, they are found in a pure state and are easily absorbed by our bodies.
In the second case, retinol is found as carotenoids (such as beta-carotenoid) which are then transformed by the body into vitamin A by various processes.
Foods with
Vitamin A
- Fish
- Eggs
- Butter
- Cheese
- Seafood
- Fish oil
- Cod liver oil
- Chicken liver
- Powdered milk
- Enriched margarine
- Sausage and liver pate
- Skim and fortified milk
- Low-fat fortified dairy products
As for dairy products, a glance at the contents and ingredients will tell you whether they are fortified with vitamin A or not. The truth is that in most cases, dairy products are fortified with vitamin A.
Vegetables with
Vitamin A
- Kale
- Carrots
- Spinach
- Broccoli
- Pumpkins
- Beet greens
- Winter squash
- Sweet potatoes
- Green leafy vegetables
Fruits with
Vitamin A
- Mangoes
- Oranges
- Lemons
- Apricots
- Grapefruit
- Pink grapefruit
Tips for Adding
Vitamin A to Your Diet Naturally
Increasing your intake of any of these foods will increase your vitamin A levels. Whenever you go shopping for any of them, you should keep a few things in mind, such as choosing fruits and vegetables with bright, strong, and deep colors.
Using these fruits and vegetables in your meals is very simple as all of them can be perfectly added to all kinds of meals. Try to consume at least 3 of them per day. With this, you will be naturally helping your body to stay healthier and stronger.