Vitamin A

Vitamin A is a group of compounds that includes retinol, retinoic acid and provitamins… Because the human body cannot produce it on its own, we must incorporate it into our diet.

Vitamin A is an essential nutrient and has many important functions:

• It protects the eyes from night blindness and age-related decline
• It promotes healthy growth
• It supports a healthy immune system
• It promotes healthy reproduction
• It supports bone formation and bone health
• It reduces skin problems and risk of Acne

In addition, Carotenoids like lutein, lycopene, zeaxanthin have antioxidant and photoprotective properties.

Vitamin A has two main forms:

• Retinoids, from animal sources such as retinol. This is the active form that the body can absorb, or Performed Vitamin A.
• Carotenoids, from plant sources such as beta-carotene, and the body can convert these to Retinol.

It is considered a fat-soluble vitamin, which means all sources of Vitamin A need some fat in the diet to aid absorption and any excess intake will be stored in the body and can lead to toxic levels!

Here are some symptoms of toxicity (or excess intake):

• Headache
• Fatigue
• Muscle and joint pain
• Dry skin and lips
• Nausea and vomiting
• Hair loss

But in contrast to performed vitamin A, Carotenoids from plant-based sources cannot be toxic even at high intake, because the body can form the vitamin A as needed.

In another hand, it is rare to have a deficiency; this is mainly prevalent in Africa and Southeast Asia, due to a lack of carotenoids in their diet.

A deficiency can cause:

• Night blindness
• Dry eyes
• Skin problems like eczema, dryness, acne…
• Infertility and problems conceiving
• Delayed growth
• Respiratory infections…

Here are some Plant-based sources 

• Yellow/orange fruits and vegetables: carrot, pumpkin, sweet potatoes, peaches, mangoes, cantaloupe, red & yellow pepper, yams, apricots, cherries, papaya…
• Leafy greens: broccoli, spinach, kale, parsley, Brussel sprouts, mustard greens, lettuce…

Animal sources

• Wild caught Salmon, cold water fish, beef liver, fish liver, egg yolks, dairy products, cheese, butter…

 

To conclude, both too little and too much vitamin A could have negative effects on our health. The best option is to include plant-based sources in our daily routine and make sure you are not adding a supplement without consulting your physician. An excess of Vitamin A could be toxic!