Everyone knows their ABC’s, but do you know the ABC’s of vitamins? Let’s start at the beginning, with vitamin A!
Vitamin A is a fat-soluble vitamin, which means that it is stored in the liver until the body needs it. Vitamin A can be found in two forms: retinoids and beta-carotene.
Retinoids are found in animal products such as egg yolk, whole milk, butter, and cheese. One of the richest sources of retinoids is animal livers, especially beef, chicken, and pork livers. Some benefits of retinoids include a healthy immune system, improved vision, and prevention of wrinkles. Also, retinoids have been shown to improve night vision and prevent night blindness, cataracts, and glaucoma. They also promote cell growth and bone growth, and can help prevent cancer.
The second form of vitamin A is beta-carotene. Our body converts beta-carotene into vitamin A. Beta-carotene has antioxidant properties that help protect our cells from daily toxic damage. Unlike retinoids, beta-carotene is found in plant sources, which include dark green leafy vegetables, such as spinach, kale, and broccoli. Beta-carotene can also be found in carrots, apricots, pumpkins, melons, cantaloupe, sweet potatoes, and grapefruit.
Image Source: Vanessa Van Ryzin, Mindful Motion Photography
Some people take vitamin A supplements to fulfill their deficiency from poor diets or digestive disorders, but our recommended daily amount of vitamin A mostly comes from eating fruits, vegetables and meat. However, beware that excessive consumption of vitamin A (from retinoids and supplements) has been linked to liver problems, birth defects, and lower bone density. The recommended dietary allowance (RDA) for vitamin A in micrograms (mcg) is:
- Males (14 and above) – 900 mcg/day
- Females (14 and above) – 700 mcg/day
- Children (1-3 years) – 300 mcg/day; (4-8 yrs) – 400 mcg/day; (9-13 yrs) – 600 mcg/day
One egg contains about five to eight percent of one’s daily value of vitamin A, which translates to about 70 mcg. An adult male would have to eat about thirteen eggs to get the RDA for vitamin A.
An early sign of vitamin A deficiency is night blindness. Deficiencies in vitamin A may allow some infectious diseases, such as pneumonia and measles, to be deadly. Although vitamin A deficiencies are rare in the US, they are common in developing countries.
While vitamin A isn’t the only vitamin that you need, it helps strengthen your immune system, improve your night vision, and promote cell growth. Remember to eat a balanced diet of both animal and plant products to obtain your RDA of vitamin A!
