Dorothy FarrarVitamin A
Vitamin A , also known by the name retinol, is one of the most important vitamins and is indispensable for humans. Like vitamins D and E, vitamin A is a fat-soluble vitamin. Vitamin A is stored in the liver and transported from here via the blood to all other important body organs. Beta carotene, which is ingested through food, is broken down in the small intestine and converted into vitamin A there.
Why does the body need vitamin A?
Vitamin A is responsible for a number of important functions in the human body. This vitamin is particularly important for vision, because retinol is a component of the visual pigments in the retina. Vitamin A is also important for growth, so children in particular should consume enough vitamin A.
Retinol is just as important for the development of the embryo – pregnant women should therefore also pay attention to a healthy diet and consume a sufficient amount of this vitamin.
The body’s own defense system, the so-called immune system , could also not work properly without a sufficient supply of vitamin A. The beta-carotene , in turn, can help prevent a variety of cancers – a property that is also attributed to vitamins C and E.
A lack of vitamin A can manifest itself in many ways. Degeneration of the cornea can also be a consequence of vitamin A deficiency, as can cornification of the skin and mucous membranes. In the worst case, night blindness can even occur due to the vitamin A deficiency.
Occurrence in food
A special feature of vitamin A is that it is only found in animal foods. However, the component carotenoids also occurs in some plants – the human body can form vitamin A from these. Carotenoids are therefore the precursor of vitamin A – the most well-known carotenoid is beta carotene .
Yellow and orange fruits and vegetables are the main sources of vitamin A, with carrots being the most important. But apricots, grapefruit, peppers, tomatoes and cherries are also good sources of vitamin A. In addition to red fruits and vegetables, green leafy vegetables are also important suppliers of this vitamin. First and foremost is spinach, but parsley, lamb’s lettuce, broccoli and fennel also contain sufficient vitamin A.
But meat, offal, dairy products and eggs also cover the vitamin A requirement of humans – to be more precise, about two thirds of the daily requirement is ingested through these foods, while fruit and vegetables only cover about a third of the requirement.
What is the daily vitamin A requirement?
The average daily adult requirement for vitamin A is about 0.8 to 1 milligram. Children and young people as well as pregnant and breastfeeding women have an increased need.
While it is sufficient for young people and pregnant women to take in around 1.1 milligrams of the vitamin daily, breastfeeding women should even consume 1.5 milligrams of vitamin A through food.
However, it is particularly important for pregnant women not to consume too much of this vitamin. An overdose can harm the unborn child – one speaks of an overdose from three milligrams.
If you don’t have the time for a healthy and balanced diet, then the market has a number of inexpensive and highly concentrated substitutes or dietary supplements ready.
Vitamin A preparations are freely available as tablets, capsules or powder without a prescription from large and reputable online shops. Internet mail-order pharmacies now also offer these products from various manufacturers.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.