What Is Vitamin A And Why Do We Need It?

Vitamin A is a fat soluble vitamin and a powerful antioxidant that is essential for a range of bodily functions, such as vision and the maintenance of healthy skin. Vitamin A in its active form is referred to as retinol - retinol is found naturally in animal foods, and it can be found in supplements such as cod liver oil and in skincare products. Beta carotene is also considered a source of vitamin A - it's found in fruits and vegetables and it can be converted to vitamin A in the body.

What Is The Difference Between Vitamin A And Beta Carotene

Beta carotene can be converted into vitamin A in the body. It’s the carotenoid that gives vegetables such as bell peppers and carrots their orange and yellow colours!  As vitamin A is only found in animal foods, individuals who follow plant based diets must obtain their vitamin A from beta carotene. Beta carotene is water soluble and any excess will be excreted by the body, so there is no risk of toxicity - vitamin A is fat soluble and stored in the body, and there is a risk of toxicity if taking too much. Beta carotene can therefore be considered a "safer" alternative to vitamin A, especially if supplementing.

What Are The Benefits Of Vitamin A?

Vitamin A is an essential vitamin, and a deficiency can have a detrimental effect on eyesight - it can lead to dry eyes, damage to the retina, and ultimately blindness. Vitamin A and beta carotene also helps protect your eyes from age-related macular degeneration.

Vitamin A is also an essential nutrient in supporting immune function; it is needed for the production and function of immune cells, and to maintain mucous barriers that help trap and clear bacteria and other pathogens preventing them from causing any harm. Deficiency can therefore make us more susceptible to illness!

Vitamin A is also important in maintaining healthy skin, and deficiency is linked to increased risk of acne. Vitamin A supplementation or using skin care products that contain retinol may therefore improve skin health and help to reduce the risk of developing acne.

Vitamin A promotes healthy growth and reproduction, and plays a crucial role in maintaining a healthy reproductive system in both men and women. In pregnant women, vitamin A is important in the development of the foetuses organs - however excessive intakes of vitamin A may be harmful to a growing baby and can lead to birth defects, so it is not recommended to supplement through pregnancy! 

How To Get Enough Vitamin A In Your Diet

Vitamin A is found in dairy products such as milk and cheese, eggs, and meats such as beef, liver and cod. Beta carotene can be found in vegetables such as bell peppers, carrots, leafy greens and peas, and fruits such as mangoes and apricots.

The recommended intake of vitamin A is 700µg per day for men and 600µg for women, it is not recommended to have more than 1.5mg per day. A varied, balanced diet should contain enough vitamin A and beta carotene to meet dietary needs, however this can also be supplemented if needed!

What’s your favourite vitamin A or beta carotene rich food? Let us know in the comments below!