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Vitamin A and Getting the Right Amount for Optimal Health and Immunity: Episode 68

More Than Healthy®

Release Date: 09/05/2023

Join Carla and David as they share insights and research. Go to Morethanhealthy.com/blog to read the in-depth Blog Post on this subject.

You can watch the video Week 68 Tip - on our YouTube channel by clicking this link.

 

Vitamin A is an essential fat-soluble vitamin critical in various bodily functions, including vision, immune system support, and skin health. To maintain optimal health, it's important to ensure you get the right amount of vitamin A. Here's what you need to know:

1. Functions of Vitamin A:

  • Vision: Vitamin A is crucial for maintaining healthy eyes and good vision. It is a component of rhodopsin, a protein in the retina that is essential for low-light and color vision.
  • Immune System: Vitamin A supports the immune system by promoting the production and function of white blood cells, which help fight off infections.
  • Skin Health: It plays a role in maintaining healthy skin and mucous membranes, helping to prevent dryness and infections.
  • Cell Growth and Differentiation: Vitamin A is necessary for normal cell growth and differentiation, particularly in tissues like the skin and the lining of the respiratory and digestive tracts.

2. Types of Vitamin A:

  • There are two primary forms of vitamin A in the diet:
    • Preformed Vitamin A (Retinol): Found in animal-based foods, such as liver, fish, and dairy products.
    • Provitamin A Carotenoids: Found in plant-based foods like carrots, sweet potatoes, spinach, and kale. The most common provitamin A carotenoid is beta-carotene, which the body can convert into active vitamin A as needed.

3. Dietary Sources of Vitamin A:

  • Good dietary sources of vitamin A include:
    • Animal-Based Foods: Liver, fish (especially salmon and tuna), eggs, and dairy products.
    • Orange and Yellow Vegetables: Carrots, sweet potatoes, butternut squash.
    • Leafy Greens: Spinach, kale, and collard greens.
    • Fruits: Cantaloupe, mangoes, and apricots.
    • Fortified Foods: Some foods, like breakfast cereals and milk, are fortified with vitamin A.

4. Dietary Considerations:

  • A well-balanced diet that includes a variety of foods from different food groups can help ensure you get enough vitamin A.
  • If you follow a strict vegetarian or vegan diet, you can obtain vitamin A from plant-based sources like beta-carotene-rich foods.