What Is Vitamin A?

We find vitamin A in certain foods like fish, milk and orange vegetables. It helps us have good eyesight, a healthy immune system, and healthier skin. Discover other benefits as well as all its sources.

Vitamin A is a fat soluble vitamin that is found naturally in some foods. It is present in the form of retinol in products of animal origin and in the form of provitamin A in plants. Like all vitamins, we need them in small amounts to stay healthy and therefore need to be ingested daily. What is it for ?

What are the benefits and functions of vitamin A?

Vitamin A is needed to develop various functions in our body. Therefore, it has varied effects on multiple systems. Let’s see this in more detail.

The immune system

It was originally known as the “anti-infective” vitamin because it  is essential for the proper functioning of the immune system. Indeed, it prevents infections, in particular of the respiratory system such as throat infections, pharyngitis, sinusitis, bronchitis, etc.

Reproduction and development

In addition, vitamin A plays an important role in embryonic development. This is one of its oldest known functions. Vitamin A deficiency during pregnancy  can trigger complications in the formation of the urinary tract, diaphragm or kidney embryos.

In addition,  scientific studies  show that it  is necessary for both male and female reproduction.

Eye protection

It is the vitamin of vision par excellence. Indeed, an adequate level of vitamin A  makes it possible to convert light into interpretable electrical signals for the brain. It also improves vision and prevents night blindness (vision problems in low light conditions).

On the other hand,  thanks to its antioxidant effect, it helps prevent certain eye diseases. Presbyopia, macular degeneration, cataracts, glaucoma, hyperopia, myopia or retinal detachment.

Antioxidant properties of vitamin A

It is a powerful antioxidant. As such, it has the  ability to prevent the development of certain degenerative diseases  like Alzheimer’s, coronary heart disease and chronic lung disease. It can also offer protection against the development of other non-communicable pathologies such as cancer.

Skin and mucous membranes

Vitamin A helps maintain the skin and mucous membranes. This makes it an excellent protector of these tissues (especially the respiratory and digestive tracts). Moreover,  it is necessary for good tissue repair. Indeed, it is a good remedy in the healing of lesions of the digestive tract, such as ulcers or diverticula.

For some time now,  many cosmetic products have contained vitamin A as an additional ingredient. These are known for their positive effects in treating acne, reducing wrinkles and preventing skin aging.

Where is vitamin A found?

Our bodies need this vitamin to perform important functions. We humans do not have the capacity to synthesize it and that is why we have to ingest it through food. We find it in 2 different forms: preformed vitamin A and provitamin A.

Preformed vitamin A

It is present in foods of animal origin. It is very absorbable, stores easily and the body hydrolyses it to make retinol. We find it in these various foods:

• Liver of beef
• Cod liver oil
• Eggs (in the yolk)
• Butter and whole milk
• Certain fish such as sardines, herring, mackerel, tuna or salmon

Provitamin A or precursors of vitamin A

Certain plant carotenoids function as precursors of vitamin A.  This is the case with beta-carotenes, which are converted into retinol through enzymatic action in the intestine.

On the other hand, we find them mainly in plants of yellow and orange color. As well as in some dark green vegetables. The yellow and orange pigments of the carotenoids are “hidden” under the dark green of the chlorophyll. Here are the best sources of carotenes:

• Red pepper, sweet potato, squash and carrot
• Cantaloupe and mango melon, but also peaches and nectarines in smaller quantities
• Spinach, broccoli, chard, kale

In order to better absorb them,  we need to cook the vegetables and mix them with a little olive oil.

Deficiency and health effects

Vitamin A deficiency is often the cause of poor nutrition over a long period of time. It is not common in developed countries, but can appear in some countries in Africa and Southeast Asia where foods rich in vitamin A are rarer.

However,  disorders that affect fat absorption in the intestine can also increase the risk of suffering from vitamin A deficiency.  We are talking about chronic diarrhea, celiac disease, certain pancreatic complications or obstruction. bile ducts. 

Here are some signs of vitamin A deficiency:

• Very dry skin, with frequent rashes, scales or wrinkles
• Fragile nails
• Poor vision, night blindness, very dry eyes from lack of tears
• Inappetence and lack of smell
• Common infections

Diagnosis is based on an assessment of symptoms as well as a blood test. At the beginning, it is necessary to take a supplement to raise the levels. In any case, we advise to always follow the instructions and recommendations of the doctor or specialist who adapt to each individual.

Beware of excess

Vitamin A in excess can become toxic. This is a condition known as the hypervitaminosis A.  It is estimated that it could become dangerous in the context of a consumer 10 times higher than of recommended daily dare.

In general,  it is difficult to achieve problematic amounts through the diet. Indeed, poisoning often occurs when taking vitamin A supplements. Therefore, it is strongly advised to follow the instructions of health professionals.

On the other hand, a very high consumption of vegetables rich in provitamin A does not generally cause toxicity problems. The body absorbs what it needs and eliminates the excess. Sometimes large amounts of beta-carotene can make our skin look orange.

In the fall, it’s easy to stock up on green, orange and yellow vegetables. If we add milk, eggs and fish to it, we will get enough food to prevent vitamin A deficiency.