8 products rich in vitamin a
Vitamin A is essential to enjoy healthy life. Proper level of this vitamin is crucial to maintain imune system and eyes in good condition. Deficit of vitamin A is source of eye diseases or growth problems. Eat this 8 products to never supplement vitamin A.
IN THIS ARTICLE
1. What is vitamin a?
Vitamin A is a group of compounds dissolved in fats. Other vitamins dissolved in fats are D,E,K. Human body can’t produce Vitamin A so we need to get it from food.
What are types of Vitamin A?
Two types of Vitamin A:
Preformed vitamin A available in animal products in form of retinol. Human body can use it after intake
Provitamin A available in plants in form of alpha-carotene or beta-carotene. Human body needs to transform it into retinol
How well does human body absorb Vitamin A?
Absorption rate by human body:
- Retinol from 75% to 100%
- Beta-carotene from 10% to 30%
2. Role of Vitamin A
EYE VISION
Vitamin A is neccesary for healthy eye vision. In our eyes there is layer of nerves called retina, the same name as Apple displays.
It converts light into nerve impulses that end up in the brain.
Without Vitamin A body can’t produce specific pigment. This pigment enable retina to detect light when it is dark. That’s why people with vitamin A deficiency suffer from night blindness.
IMMUNE SYSTEM
Vitamin A is essential for immune system. It regulates how immune cells response to viruses and other pathogens. Immune system with adequate level of Vitamin A recognise and destroy viruses faster.
Two system can’t function good without Vitamin A. Both prevent us from infections. These systems are:
- innate immune system
- adaptive immune system
WHAT IS INNATE IMMUNE SYSTEM?
It is a first line of defense against viruses and pathogens.
It consists of physical barriers like skin or mucosa. Inside
body it destroy invaders with help of specific cells
WHAT IS ADAPTIVE IMMUNE SYSTEM?
We can compare it to secret service. This system get rid of specific enemy. It isn’t as fast as innate immune system but is more precise.
Vitamin A increase production of lymphocytes, a type of white blood cells.
BARRIER INTEGRITY
Normal level of Vitamin A keeps internal barriers in good condition. These barriers don’t allow invaders to make a damage inside a body. It is like a wall on the border of country. We don’t want uninvited guests.
People with Vitamin A deficiency more often suffer from infections, cold or flu. Their immune systems don’t work as they should because lack of important vitamin.
OTHER
Control amount of cells that make up bone marrow.
Regulate the expression of a few genes.
Take place in lipid metabolism
3. Food rich in Vitamin A
Vitamin A deficiency is the most common vitamin deficiency in the world. It is common in poorer countries. In developed countries we observe it among infants, children or breastfeeding women. Eat these
8 products to never have low Vitamin A level.
WHICH FOOD HAS THE MOST VITAMIN A?
1. ANIMAL LIVER
Animal liver is the best source of Vitamin A. Most animals store it
in liver. Vitamin A from animal products have higher absorption than plants. For instance 100 gram of animal liver fulfill your demand for Vitamin A for one week.
2. SWEET POTATO
3. SPINACH
4. CARROT
5. BUTTERNUT SQUASH
WHICH FRUIT IS RICH IN VIITAMIN A?
6. MANGO
7. MELON
8. DAIRY PRODUCTS
Dairy products like cheese, butter or full-fat milk are decent source of Vitamin A. Dairy products have Vitamin A in form of retinol. Retinol is the most efficient method to get Vitamin A.
DO EGGS HAVE A LOT OF VITAMIN A?
Eggs don’t have as much Vitamin A as animal liver. To compare 2 big eggs provide you 150 mg of retinol. Eggs are decent source of this vitamin.
You should eat them because of proteins, omega 3 fats, cholesterol or iron. Breakfast composed of eggs is the best breakfast you can serve yourself
4. Easy tips to increase Vitamin a level
- Choose animal products to increase level of Vitamin A faster
- Increase bioavailability of carotene by cooking vegetables like carrots
- Increase absorption of Vitamin A from plants by adding olive oil to salads
- Deficiency of zinc restrains release of Vitamin A from liver
5. Safe level of vitamin a
The FDA claims that adults should intake 700-900 micrograms RAE per day (2300-4300 IU), but what does it mean?
Human body doesn’t use every form of Vitamin A in the same way. That’s why we use RAE units. I show you as interesting fact how we convert units.
1 IU retinol = 0.3 mg RAE
1 IU beta-carotene = 0.05 mg RAE
Most of us fulfill above recommendations with every day diet. You shouldn’t supplement vitamin A without blood test and
doctor consultation. Too long supplementation is the most
common source of Vitamin A toxicity.
Main symptoms are:
Dry Skin
Headache
Joint Pain
Hair Loss
Problems with Liver
6. Summary
Vitamin A is essential for human body. It play crucial role in healthy eye vision and immune system. We can’t produce Vitamin A so we need to provide it with food. To have normal level eat animal liver and vegetables like carrot,spinach or butternut squash. You don’t need to supplement Vitamin A without specific reason.