Did you know that vitamin A is found in both animals and plants? In animal products, we find it as retinol, while some plants provide us with beta-carotene, a precursor to vitamin A.
From Both Animals and Plants
Animal-based foods are rich in retinol. Since most of the vitamin A is stored in the liver, both in humans and animals, liver and liver pâté are real vitamin A bombs.
Other important sources include butter, cheese, eggs, fortified dairy products, and fatty fish.
Through plants, we get carotenoids that the body converts into retinol. To get 1 µg of retinol, we need to consume 12 µg of beta-carotene.
What is Vitamin A Good For?
Vitamin A is good for the eyes. It helps them adjust between light and dark. A deficiency can lead to impaired night vision and, in the worst case, blindness.
But that’s not all. Vitamin A acts as an antioxidant and protects our cells against harmful free radicals, which otherwise contribute to our aging. Additionally, it is crucial for fetal development, but be careful – too much can lead to birth defects. Pregnant women should therefore avoid vitamin A supplements and instead get beta-carotene from fruits and vegetables.
Vitamin A is also important for skin health and mucus production in the mucous membranes.
Signs of Vitamin A Deficiency
In the Western world, vitamin A deficiency is rare, but it can happen. Mild deficiency can lead to dry eye mucous membranes and reduced function in the lungs and gastrointestinal tract. More severe deficiency can cause poor night vision, blindness, and reduced resistance to infections.
Risks of Too Much Vitamin A
Just like everything else, moderation is best. Vitamin A is fat-soluble and stored in the liver and fatty tissues. Overdosing can lead to problems such as headaches, nausea, insomnia, itching skin, and hair loss.
More severe side effects include nerve and liver damage, birth defects, increased risk of lung cancer, and osteoporosis.
To stay safe, it’s good to know that the upper limit for retinol is 3000 µg per day. Pregnant women should limit their intake to a maximum of 1000 µg per day from supplements and avoid liver. Postmenopausal women should limit their intake to 1500 µg per day.
Recommended Daily Intake (RE/day):
- Women: 700 RE
- Men: 900 RE
- Pregnant: 800 RE
- Breastfeeding: 1100 RE
1 RE = 1 µg retinol or 12 µg beta-carotene.
How to Get Vitamin A?
Since vitamin A is fat-soluble, you need a little fat in your food for the body to absorb it effectively. A few grams of fat are enough, but for fresh vegetables, a little more may be needed.
You best absorb beta-carotene from cooked vegetables, so feel free to cook your carrots instead of eating them raw. Beta-carotene gives vegetables and fruits their orange and red color, so look for those colors in the vegetable aisle when you shop – carrots, pumpkin, sweet potatoes, bell peppers, tomatoes, apricots, mango, papaya, and rose hips are all good sources.
Green leafy vegetables also contain a lot of beta-carotene, even though the green chlorophyll hides the orange color.
Absorption of Vitamin A
The body absorbs between 70 and 90% of the retinol from food. The absorption of beta-carotene varies between 5 and 65%, depending on the food and preparation method.
Closing Tips
For optimal health, it’s good to combine a varied diet with colorful vegetables and fruits to ensure you get enough vitamin A.
And remember, moderation is always best!
