Our bodies need certain amounts of many different vitamins and nutrients in order to obtain or maintain optimum health. Some vitamins (B-complex and C) are water-soluble, meaning the vitamins are present in watery parts of food and are distributed through the body in fluid and excreted in urine. Other vitamins (A,D,E, and K) are fat-soluble and are found in fat and oily components of food and must be absorbed into the lymph with fat and transported via lipoproteins, not dissolved and absorbed in the blood stream. Fat-soluble vitamins, when consumed in excess, are stored in fat cells and in the liver instead of being used immediately or excreted. I will be discussing each of the vitamins and nutrients over time, however, today We will focus on Vitamin A: why it is important, how much do our bodies need, and in which foods it can be found.
Why do we need Vitamin A?
Health benefits from Vitamin A include: improved immune system and protection against infections, healthy skin and mucous membranes, improved night vision, and protection against free radicals from carotenoids.Vitamin A is also essential in normal formation and function of the heart, lungs, and kidneys. The table below shows the recommended dietary allowances for Vitamin A for normal people:
Age Male Female Pregnancy Lactation
0–6 months* 400 mcg RAE 400 mcg RAE
7–12 months* 500 mcg RAE 500 mcg RAE
1–3 years 300 mcg RAE 300 mcg RAE
4–8 years 400 mcg RAE 400 mcg RAE
9–13 years 600 mcg RAE 600 mcg RAE
14–18 years 900 mcg RAE 700 mcg RAE 750 mcg RAE 1,200 mcg RAE
19–50 years 900 mcg RAE 700 mcg RAE 770 mcg RAE 1,300 mcg RAE
51+ years 900 mcg RAE 700 mcg RAE
* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants. (Source)
What foods contain Vitamin A?
Foods that contain Vitamin A include: Liver. fish oils, leafy greens (kale, spinach, etc.), orange and yellow fruits and vegetables (bell peppers, corn, tomatoes, carrots), dairy products, and broccoli. Foods highest in Vitamin A include: carrots, broccoli, cantaloupe, and squash. (Source)
While incorporating more foods that contain Vitamin A is a good start to a healthier diet, it is important to include a variety of foods to ensure that you consume all the necessary nutrients your body needs. If you are craving more health information before the next post comes out, you can find 5 Ways to Stop Overeating here and read about Good Fats and Bad Fats here