What is the importance of vitamin A for health
Vitamin A is a fat-soluble vitamin that plays an important role in maintaining vision, body growth, immune function and reproductive health. An important fact in relation to retinol is that vitamin A deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet. The recommended daily amount is 900 micrograms for men, 700 micrograms for women and 300–600 micrograms for children and adolescents. [ [ref. 1] ]
Two forms of vitamin A found in food are available. Pre-formed vitamin A - retinol and retinyl esters - is found mostly in animal products such as dairy products, liver and fish, while provitamin A carotenoids are abundant in plant foods such as fruits, vegetables and oils. To make optimal use of both forms of vitamin A, the body must convert them into retinol and retinal, the active forms of the vitamin. [ [ref. 2] ]
Some of the most important health benefits of vitamin A are:
- Powerful antioxidant - Provitamin A carotenoids such as beta carotene, alpha carotene and beta cryptoxanthin are precursors of vitamin A and have antioxidant properties.
- Vitamin A is essential for eye health and prevention of macular degeneration [ [ref. 3] ]
- It can protect against certain cancers - Due to its antioxidant properties, carotenoid-rich fruits and vegetables can protect against certain cancers.
- Vitamin A is vital for fertility and fetal development - it is important for both male and female reproductive health, as it plays a role in the development of sperm and eggs.
- Strengthens the immune system - Vitamin A affects immune health by being involved in the creation of certain cells, including B cells and T cells, that play a central role in immune responses. [ [ref. 4]
20 foods high in vitamin A
Vitamin A1, also known as retinol, is found only in foods of animal origin, such as oily fish, liver, cheese and butter.
- Bovine liver — 1 slice: 6,421 μg (micrograms)
2. Lamb liver — 30 grams: 2,122 μg
3. Liver sausage — 1 piece: 1495 μg
4. Cod liver oil - 1 teaspoon: 1350 μg
5. King mackerel - Half fillet: 388 μg
6. Salmon - Half fillet: 229 μg
7. Atlantic bluefin tuna - 30 grams: 214 μg
8. Foie gras pate - 1 tablespoon: 130 μg
9. Goat cheese - 1 slice: 115 μg
10. Cow's butter - 1 tablespoon: 97 μg
11. Limburger cheese - 1 slice: 96 μg
12. Cheddar cheese - 1 slice: 92 μg
13. Camembert cheese - 1 slice: 92 μg
14. Roquefort cheese - 1 slice: 83 μg
15. Hard-boiled egg - 1 egg: 74 μg
16. Trout - 1 piece: 71 μg
17. Cream cheese - 1 tablespoon: 45 μg
18. Blue cheese - 30 grams: 56 μg
19. Caviar - 1 tablespoon: 43 μg
20. Feta cheese - 30 grams: 35 μg
