Vitamin A

What is vitamin A?

• Vitamin A and carotenoids

  The body can convert carotenoids into vitamin A. Beta-carotene is a carotenoid and a precursor to vitamin A (retinol), which many people get through vegetables. For example, it is found largely in carrots and dark green leafy vegetables. However, the absorption and conversion of carotenoids into vitamin A (retinol) varies greatly and can depend on how well the intestines and intestinal flora work, how well the enzymes work and the general nutritional status of the individual, genetic predisposition also affects. (1) The intestinal flora is very important for absorption and conversion.

• What is vitamin A good for?

  Vitamin A is important for our vision, skin and for our mucous membranes. (2) Healthy and strong mucous membranes are an important part of the immune system. It is also important for the kidneys, heart and lungs and above all for the eyes and vision. Below are some functions and health claims associated with vitamin A:

  • Vitamin A contributes to normal iron metabolism

  • Vitamin A contributes to maintaining normal mucous membranes

  • Vitamin A contributes to maintaining normal skin

  • Vitamin A contributes to maintaining normal vision

  • Vitamin A contributes to the normal functioning of the immune system

  We store vitamin A in the liver, and when the daily requirement is low, the body uses the reserves, which can last up to a few months, but run out faster in case of illness.

• How do you know if you have a vitamin A deficiency?

  Vitamin A deficiency is considered to be the biggest cause of blindness in the world and the first sign can be night blindness, when you see worse in the dark. Vitamin A deficiency is quite uncommon in well-developed countries. Here are some signs and symptoms that may be linked to vitamin A deficiency (3):

  • Dry skin.

  • Dry eyes. Eye problems are some of the most famous issues.

  • Night blindness.

  • Infertility, trouble getting pregnant.

  • Delayed growth.

  • Throat and chest infections.

  • Poor wound healing.

  • Acne and pimples.

• Which foods contain Vitamin A? 

  Vitamin A in food is mainly found in offal, mainly liver. Other good sources are butter, dairy products and eggs. Vegetables and root vegetables are good sources of carotenoids. Vegetable sources of beta-carotene, which the body can convert into vitamin A, are colorful fruits and vegetables. Vegetable sources are, for example, carrots, kale, mango, rosehip, tomatoes, spinach and apricots. Today, there is also vegetable vitamin A (retinol) as a dietary supplement, for those who so desire.

• Contraindications

  There are some warnings about vitamin A in general, and people are afraid of overdosing on this vitamin. As for the warnings for vitamin A in high doses, it mainly applies to older women (it can then cause osteoporosis) and pregnant women, as too high doses as a dietary supplement can cause birth defects. Vitamin A in the form of beta-carotene is difficult to overdose as the body does not absorb more than is needed. Pregnant and breastfeeding women should not take more than 1.5 milligrams of vitamin A per day as a supplement. It includes liver as a meal dish, which should therefore be avoided then. Adults should not consume more than 7–8 mg per day for long periods of time.