What Is Vitamin A?
Vitamin A is a fat-soluble vitamin that has immune-enhancing, antioxidant properties, meaning it helps reduce free radical damage (or oxidative stress).
What Does It Mean To Be A Fat-Soluble Vitamin?
Vitamin A and other fat-soluble vitamins have the ability to travel through fat and be stored inside body fat or organs, including the liver. From eating both plant and animal-derived whole foods, which provide two different forms of vitamin A.
How Much Vitamin A Do You Need Each Day?
The recommended daily allowance for vitamin A is 900 micrograms a day day for adult men and 700 micrograms a day for adult women. According to the National Institutes of Health, “Converting between IU and mcg RAE is not easy. A varied diet with 900 mcg RAE of vitamin A, for example, provides between 3,000 and 36,000 IU of vitamin A depending on the foods consumed.” (3)
Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth.
Not only do people get vitamin A from foods in their diets, but many also get some provitamin A from dietary supplements, usually in the form beta-carotene, which must be converted once consumed.
Top Foods
The richest sources of beta-carotene are yellow and orange fruits and vegetables, plus leafy green vegetables. (The chlorophyll in leafy greens hides the yellow-orange pigment.).
In general, the brighter and more intense the color, the more beta-carotene is present in that food. The American Heart Association recommends getting enough beta-carotene from a diet high in fruits and vegetables, rather than through supplements. Because of the mixed research concerning the dangers of beta-carotene supplementation, it’s only recommended for short-term use unless it’s used under the care of your doctor.
Risks and Side Effects
Beta-carotene is likely safe when it’s consumed in amounts found naturally in food. Possible side effects from this carotenoid include headache, burping, loose stools, bruising, joint pain and yellowing skin, although the discoloration eventually goes away. People who smoke or drink heavily should avoid taking this carotenoid.
People with a history of exposure to asbestos should also avoid using beta-carotene supplements because they may increase the risk of liver disorder or heart disease. Tell your doctor if you take beta-carotene supplements while taking cholesterol-lowing drugs, antibiotics, proton pump inhibitors, or listat or plant sterols.
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Our vitamin and mineral articles discuss the various nutrients, including health benefits, foods rich in that nutrient, the best type of related supplement, precautions and mor.
What Is Vitamin C?
Vitamin C can also help protect the health of your heart, repair and restore tissues and boost the absorption of other nutrients in the body. Found primarily in fruits and vegetables, vitamin C is abundant throughout the diet. Because your body doesn’t store vitamin C or make it on its own, it’s absolutely vital to include plenty of vitamin C rich fruits and vegetables your daily diet.
The benefits of vitamin C may include enhanced iron absorption, better immune function, plus a reduced risk of conditions like gout and heart disease.