You may already know the importance of vitamin A for vision. But would you like to learn what else this vital vitamin does for the human body?
Getting enough vitamins every day is one of the most important conditions for the body to continue functioning normally. Proper and balanced nutrition is among the top issues emphasized by experts to achieve this. In addition to naturally occurring vitamins in foods, some food supplements also help provide the support the body needs in this regard.
Scientific sources indicate that vitamin A is extremely important for the development of reproductive and growth organs, the preservation of visual functions, and the normal functioning of the immune system. To maintain an ideal quality of life, it is necessary to keep the body's vitamin A reserves in balance, and in this regard, to prevent both a deficiency and an excess of this vitamin.
1. WHAT IS VITAMIN A?
Vitamin A is one of the four types of fat-soluble vitamins, along with D, E, and K. Stored in the liver, vitamin A is obtained from two distinct sources. These sources are divided into premade (preformed, active vitamin) A and provitamin (precursor to vitamin A, convertible to active vitamin) A.
The first of these vitamin A sources is known as retinoids, while the second is referred to as carotenoids (the most common type being beta-carotene). Vitamin A in the form of retinol is found in animal-based foods. The source of carotenoids, which are precursors to vitamin A, are plant-based foods.
2. HOW IS VITAMIN A USED?
As with all vitamins, sufficient and balanced nutrition, meaning the consumption of animal products, vegetables, and fruits, is of great importance for vitamin A. Since vitamin A can be found in sufficient quantities in some natural foods, the required amount in the body can easily be met through their consumption.
On the other hand, ingested vitamin A may not be absorbed in some individuals due to genetic factors and certain diseases. In such cases, as vitamin A levels may fall below the body's needs, supplementary support can be administered under medical supervision. These supplements can be produced to contain one or both of the two different vitamin A sources.
3. WHAT FOODS CONTAIN VITAMIN A?
While active vitamin A (retinol) consumed through animal products can be processed directly in the body, beta-carotene from plant sources can only be used after being converted into active vitamin A once absorbed by the body.
3.1. What are the Animal-Based Foods Containing Vitamin A?
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Milk, yogurt, cheese, butter, and cream
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Trout, fish oil/cod liver oil, kingfish, and salmon
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Offal such as liver and kidney
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Egg yolk
3.2. What are the Plant-Based Foods Containing Vitamin A?
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Green leafy vegetables such as broccoli, parsley, zucchini, spinach, chard, cabbage, Brussels sprouts, collard greens
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Yellow/red vegetables and fruits such as carrots, oranges, sweet potatoes, pumpkin, melon, tomatoes, apricots, red peppers, mangoes, grapefruits
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Red palm oil
*The information on this page should not replace the information and recommendations provided by a physician or health professional.
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