In this video I discuss Vitamin A. Some of its functions in the body, foods rich in Vitamin A, some of the effects of deficiency and daily recommendations.
Transcript
Vitamin A is a fat soluble vitamin that can be found in food in two forms; as retinol(animal based foods) or carotenes(plant based foods). Vitamin A is important for growth, vision, and development. Vitamin A is also important for the maintenance of bones, immune function, and reproduction.
The most common concern with Vitamin A deficiency is blindness. Excess consumption on the other hand can lead to headaches, nausea, dry and cracked skin, and liver disease.
Vitamin A can be found in meat and dairy products and in yellow or orange fruits and green leafy vegetables. Research suggests that vitamin A in fruits and vegetables may not be absorbed like the vitamin A found in animal based foods.
In fact for every microgram of retinol absorbed by the body only 4%-50% per microgram of vitamin A is absorbed from carotenes. To put in perspective you would have to eat over 4lbs of carrots to obtain that same amount of vitamin A in 3oz of beef liver.
The recommended amount of vitamin A to be consumed daily is 700 micrograms in women and 900 micrograms in men. The upper limits consumed daily should not exceed 3000 micrograms for both men and women.
With vitamin A you may see IU(International Units) listed vs micrograms. 1 IU is equivalent to .3mcg of retinol and approximately .6 mcg of beta-carotene.
If pregnant a women should not consume more than 10000 IU of vitamin A per day. Intake beyond 20,000IU is associated with fetal malformations.
