Vitamin A: Everything You Didn’t Know About This Essential Vitamin
This vitamin is essential for the health of the eyes, skin, scalp, and bones. It constitutes a group of fat-soluble vitamins that play a critical role in maintaining human health. It is mainly stored in the liver and obtained through diet.
What is Vitamin A
There are two main forms of this Vitamin, the active form of the vitamin – known as retinol – and the carotenoids that are precursor substances of Vitamin (provitamin A), such as beta-carotene, which are converted into active Vitamin in the body.
It belongs to the fat-soluble vitamins, which means it is absorbed by the body along with the fats we intake from our diet. Excess amounts are stored in the liver for future use as its active forms, namely retinol and retinal.
Where does Vitamin A help?
The role of this vitamin encompasses various functions in the body:
Vision: Is one of the most important nutrients for maintaining vision. It helps in the adaptation of the eyes to darkness and prevents ocular dryness. Additionally, beta-carotene appears to reduce the risk of macular degeneration. Therefore, adequate consumption of this Vitamin is crucial for maintaining eye health and vision.
Maintenance of Cell, Mucous, and Epithelial Tissue Health: It contributes to the normal growth and function of cells, including those of the skin and hair. It also influences the regeneration and health of the body’s external and internal surfaces, as well as bones.
Antioxidant Action: It possesses antioxidant properties, protecting cells from oxidation caused by free radicals.
Iron Metabolism: It contributes to the normal metabolism of iron in the body. Vitamin A deficiency can exacerbate symptoms in cases of low iron.
Immune System: It enhances the functions of white blood cells. It increases the response of antibodies to antigens, while also acting as an antioxidant, preventing the development of diseases in the body.
Sources of vitamin A
After seeing the benefits of vitamin A for our bodies, we conclude how crucial a role prevention plays through a balanced diet.
Can be obtained from both animal and plant-based foods.
Animal sources:
From animal sources, known as retinol or “preformed vitamin” is readily available for the body. Foods rich in retinol include:
- Liver
- Egg yolk
- Goat milk
- Cheese
- Salmon
Plant sources:
Some fruits and vegetables contain carotenoids (responsible for their characteristic orange, red, and yellow color). These compounds, such as beta-carotene, alpha-carotene, and gamma-carotene, are called “provitamin A.” While most fruits and vegetables contain beta-carotene even in small amounts, foods rich in provitamin A include:
• Sweet potato
• Carrots
• Dried apricots
• Yellow squash
• Red bell peppers
• Tomatoes
• Mango
• Spinach
Additionally, several dietary supplements rich in carotenoids have been formulated, while vitamin A (in the form of retinol) is added to many processed foods, such as breakfast cereals, juices, some dairy products, etc.
The deficiency of this vitamin can lead to vision problems, skin sensitivity, and increased risk of infections. Conversely, excessive consumption can lead to toxicity. Therefore, balanced intake is important for health, and a balanced diet can yield desired results for the body.
According to the European Food Safety Authority (EFSA), the Population Reference Intakes (PRI) for this vitamin vary depending on the population group as follows:
• Infants (7-11 months) and children: 250–750 μg RE per day
• Adults: 750 μg RE per day for men and 650 μg RE per day for women
• Pregnant and lactating women: 700 and 1300 μg RE per day respectively
One Retinol Equivalent (RE) is equivalent to 1μg of retinol or 6μg of beta-carotene or 12μg of other carotenoids.
It is important to remember that is better absorbed by the body through the fats we consume. Many animal foods, such as liver and salmon, contain a lot of fat themselves, thus aiding in the absorption of vitamin A by the body. This is one reason why animal sources is absorbed at a much higher rate than carotenoids, approximately 70-90% compared to 20-50%.
Another reason is the metabolic pathway that beta-carotene takes in the body from plant sources, as it requires additional enzymatic activity to be converted into retinol, as mentioned earlier. Lastly, “low-fat” meals further reduce the overall absorption rate of vitamin A from each source.
Dietary Ideas for Vitamin A Intake:
Diet is the means by which we provide our bodies with all the essential nutrients it needs. A balanced diet can ensure an adequate intake in both its forms, as long as it includes sources from both animal and plant origins. This is a safe approach to increasing vitamin A stores in the liver.
Daily dietary ideas for better absorption:
Incorporate fruits and vegetables, such as those mentioned earlier, in combination with healthy fats like high-quality butter, olive oil, or coconut oil.
• Pair your fruits with a dairy product rich in good fats, such as coconut milk, yogurt, or goat’s milk.
• Include roasted vegetables like carrots and sweet potatoes in your meal plan along with a spoonful of olive oil.
• Make daily smoothies for your breakfast.
• Grab an egg as a snack during your workday.
Why is goat's milk rich in vitamin A?
Goat’s milk is rich in vitamin A, specifically, goat’s milk powder from the Aria line contains 224μg per 250ml serving of the prepared product. This means it covers 28% of an average adult’s needs with just one glass of milk. Goat’s milk due to its creamy composition, goat’s milk is an ideal choice for various recipes such as pancakes, desserts, muffins, etc.
The reason goat’s milk is so rich in this vitamin is because goats convert all the beta-carotene from their food into vitamin A in milk production. Goats are animals that graze in nature, and their diet contains a variety of nutrients, unlike cows that are usually fed processed animal feed. All these natural nutrients, from the variety of herbs and plants they consume, pass into the milk they provide us.
Real Greek Dairies, with its Aria line, brings all the benefits of goat’s milk to your doorstep. It is in powder form, thus preserving the nutritional ingredients of Greek, pure goat’s milk intact.
Real Greek Dairies is a member of the Hellenic Protein group.
* All texts on realgreekdairies constitute informative content aimed at informing and promoting a healthy lifestyle in conjunction with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
