- What is vitamin A (beta-carotene)?
- Vitamin A: benefits and role in the body
- What nutritional intake is recommended?
- Food sources of vitamin A and beta-carotene
- Vitamin A supplementation: what indications?
- In what form can vitamin A be taken?
- What are the risks in case of overdose or deficiency?
What is vitamin A (beta-carotene)?
There vitamin Aalso known as retinol Or beta carotene, is an essential nutrient for the body. This fat-soluble vitamin is present in different forms in the diet.
THE foods of animal origin contain, for example, several forms of vitamin A such as retinol, retinal, retinoic acid or even retinyl phosphate. THE fruits and vegetables also contain vitamin A called beta-carotene or provitamin A. Once ingested, vitamin A is stored largely in the liver and is released gradually according to the body’s needs.
Vitamin A: benefits and role in the body
Just like vitamin E, vitamin A is an antioxidant, it also has many benefits for skin, vision and hair. Vitamin A plays an essential role for the health of the eyes since it allows in particular the transmission of the nervous message at the level of the optic nerves. A sufficient intake of vitamin A can thus reduce the risk of developing cataracts or macular degeneration.
Vitamin A is also involved in the development of the embryo, in iron metabolism, in cell growth, in the normal functioning of the immune system and in the renewal skin tissue and mucous membranes.
As an antioxidant, this vitamin protects cells against damage caused by free radicals, thus helping to prevent premature aging and reduce the risk of certain chronic diseases.
What nutritional intake is recommended?
According to the Dietary References for the Population (RNP), the recommended intake of vitamin A is:
- 750 mcg (microgram) per day for men;
- 650 mcg (microgram) per day for women.
In children, the recommended intake is between 450 and 550 µg depending on the age group. A balanced diet normally covers all of the body’s vitamin A needs. In some cases, however, it may be necessary to take vitamin A supplements under the advice of a doctor.
Food sources of vitamin A and beta-carotene
Food alone normally meets all the vitamin A needs of both a child and an adult. It is found in certain foods of animal origin, but also in certain fruits and vegetables. To be sure of do not develop a deficiencyit is therefore advisable to consume foods rich in vitamin A such as :
- poultry, beef or veal liver;
- sweet potato ;
- raw carrot;
- Cod liver oil ;
- the pumpkin ;
- the melon ;
- orange;
- papaya;
- the mango ;
- soft butter;
- the egg;
- spinach ;
- the cabbage.
Vitamin A supplementation: what indications?
THE vitamin A deficiencies usually appear in people with disorders that interfere with the intestinal absorption of fats. This is for example the case of chronic diarrhoea, cystic fibrosis or even celiac disease. Liver disorders can also interfere with the storage of vitamin A in the liver. Normally, a healthy adult with no specific dietary deficiencies or illnesses does not need vitamin A supplementation.
In pregnant women, vitamin A deficiency can occur, but it is rather the excess of vitamin A that is to be monitored. Indeed, excessive consumption of this vitamin during pregnancy can cause birth defects. It is therefore necessary that pregnant women do not eat poultry or beef liver very rich in vitamin A too regularly. On the other hand, fruits and vegetables containing provitamin A are safe, even during pregnancy. The advice of a doctor will therefore always be necessary before starting to take vitamin A food supplements. The same is true for infants who, if they have no particular pathology, do not require vitamin A supplementation. This is particularly the case if they consume infant milk offering all the nutrients necessary for their growth.
In what form can vitamin A be taken?
Vitamin A supplements can come in different forms. The food supplement in tablet, capsule or drinkable ampoule form is the most commonly used. Liquid vitamin A can also be purchased at pharmacies just like vitamin A ointment or vitamin A eye drops. There ophthalmic vitamin A such as Vitamin A Dulcis is generally prescribed to relieve dry eye or as an adjunctive treatment for corneal healing disorders. Some vitamin A creams are also offered in cosmetics. This vitamin is a recognized anti-aging agent that acts on the surface and in depth of the skin to limit skin aging.
What are the risks in case of overdose or deficiency?
Excess consumption of vitamin A (retinol) is possible especially when taking food supplements. This excess can then lead to a hair loss, dry skin or rashes, chapped skin, headaches, weakened bones or increased calcium levels in the blood. In the event of accidental ingestion of a large quantity of vitamin A, in children for example, drowsiness may appear within a few hours, but also headaches, vomiting, nausea and even skin desquamation. In the event of symptoms of this type, it is advisable to consult a doctor quickly and to stop taking vitamin A.
Conversely, it is also possible to suffer vitamin A deficiency. This type of deficiency is quite rare in industrialized countries, but can occur in the event of a liver disorder or disorders affecting the intestinal absorption of fats. In this case, vitamin A deficiency can lead to night blindness or even total blindness, dry eyes, skin and mucous membranes, impaired immune system, but also slowed growth in children. A blood test is needed to diagnose vitamin A deficiency and vitamin A supplements may then be offered.
Read also:
- Vitamin K: role and benefits
- Vitamin B12: benefits, needs, where to find it
- Vitamin D3: benefits, dosage, side effects
