The Vitamin A It is an important fat-soluble micronutrient that the body needs to carry out certain functions. Although, it is a vitamin that we can find naturally in a wide variety of foods.
It should be noted that there are two different types of vitamin A. First we have preformed vitamin A, which is mainly found in beef, poultry, fish and dairy products.
And on the other hand we find provitamin A, the most common type, which we can incorporate into the body through the consumption of fruits, vegetables and other foods of plant origin.
Benefits of consuming vitamin A
In addition to food, vitamin A can also be incorporated through dietary supplements, although this route is recommended only to go to it in situations of high deficiency and always under medical supervision.
From the United States National Institute of Health highlight some of the benefits of having optimal levels of vitamin A in the body. This vitamin is good for vision, strengthens the immune system and is also beneficial for reproduction.
On the other hand, it helps the proper functioning of the most important organs that make up the human body, such as the heart, lungs or kidneys.
In addition, it supports the best development of the baby during pregnancy and contributes to the formation of the skeleton, organs and nervous system. Nor should we forget the effects of this vitamin to reduce the appearance of acne.
Foods with vitamin A and recommended dose
As we have discussed previously, vitamin A is found mainly in food. In addition, it is a vitamin that is found in its two main forms in foods of both plant and animal origin.
- These are some of the foods richest in vitamin A that we can find in any supermarket:
- Beef liver.
- Different types of fish, such as salmon.
- Fruit. Melon and mango stand out.
- Green leafy vegetables, green, orange and yellow vegetables. For example, carrots, broccoli, and zucchini.
- Fortified breakfast cereals.
- Dairy products.
Consuming a good variety of these foods will be difficult to develop vitamin A deficiency, this micronutrient being of vital importance for people’s health. Therefore, the National Institute of Health of the United States establishes a guide with the sufficient dose that a person needs a day of this vitamin:
|Stage of life||Recommended amount|
|From birth to 6 months of age||400 mcg RAE|
|Babies 7 to 12 months of age||500 mcg RAE|
|Children 1 to 3 years of age||300 mcg RAE|
|Children 4-8 years old||400 mcg RAE|
|Children 9 to 13 years old||600 mcg RAE|
|Teen boys ages 14 to 18||900 mcg RAE|
|Adolescent girls 14 to 18 years of age||700 mcg RAE|
|Adult men||900 mcg RAE|
|Adult women||700 mcg RAE|
|Pregnant teens||750 mcg RAE|
|Pregnant women||770 mcg RAE|
|Lactating adolescents||1,200 mcg RAE|
|Breastfeeding women||1,300 mcg RAE|
Although vitamin A deficiency is not common in society, it can occur in some underdeveloped countries due to malnutrition problems. Thus, one of the most serious effects of the lack of this vitamin is the appearance of xerophthalmia; which is the inability to see in low light, which can cause blindness.