The first vitamin identified by scientists, vitamin A was discovered in 1913. However, its functions were gradually revealed during the 1930s.
Also known as retinol, vitamin A is a fat-soluble element, meaning it dissolves in fats. It is essential for visual function and skin cell renewal.
It is present in various forms: in animal-derived products, and as a precursor in plant-derived products. In the latter case, it is referred to as beta-carotene and provitamin A.
To ensure sufficient intake to our body, here is the top 5 of foods rich in vitamin A.
1. Cod Liver Oil
The famous cod liver oil cherished by our grandmothers contains a significant amount of vitamin A: 30,000 µg of retinol per 100 g.
Recipe idea: to consume as is, a teaspoon in the morning to start the day. Or creatively integrate into a recipe that covers its bitter taste.
2. Liver
Liver from calf, heifer, or lamb is meat with a significant retinol content. It is 10,500 µg/100 g for the first and 7,680 µg/100 g for the latter two. Foie gras, on the other hand, contains 1,430 µg/100 g.
Recipe idea: cooked in the oven, grilled in a pan, and served with small vegetables, it creates delicious dishes. As foie gras is high in calories, it is preferable to consume it in moderation, only during festive meals for example.
3. Cheese
Cheese and more specifically parmesan, roquefort, and emmental contain retinol in its primary form:
- Parmesan: 345 µg/100 g
- Roquefort: 295 µg/100 g
- Emmental: 265 µg/100 g
Cheeses are part of dairy products. Also interesting for their calcium content, it is advised to consume them daily.
Recipe idea: to easily include them in meals, consume before dessert. Parmesan can accompany your pasta dishes.
4. Fresh Cream
Often considered too rich, fresh cream can still be part of a balanced diet. Adding fresh cream to dishes helps meet the body’s retinol needs. Its vitamin A content is about 390 µg/100 g.
Recipe idea: By choosing a light cream, containing less than 12% fat, you can cook light dishes or sauces. However, be careful to consume it sparingly!
5. Eggs
Eggs are definitely foods with numerous nutritional qualities. Indeed, rich in proteins and folic acids, they also contain vitamin A (their content is 235 µg/100 g). However, their cholesterol content limits their consumption.
In addition to their nutritive virtues, eggs can be cooked in many ways and included in numerous recipes. Boiled, in an omelet, poached, scrambled, or hard-boiled, they can be consumed at all meals, accompanied by a salad. They prove to be indispensable culinary and health allies.
Fruits and Vegetables Rich in Carotenoids
Rich in carotenoid pigments, these fruits and vegetables contain a significant amount of beta-carotene, a precursor of retinol. These food sources should not be overlooked, in order to optimize potential intake and meet your daily needs.
- Carrots
- Salad
- Pumpkin
- Sweet potato
- Mango
- Apricots
- Melon
What is Vitamin A?
Retinol is found in animal-derived products, and in precursor forms like beta-carotene and provitamin A in plant-derived products. These precursors are also known as carotenoids (pigments).
The body can store vitamin A. It is stored in the retina as retinol, in bones and mucous membranes in the form of retinoic acid, or in the liver as retinyl palmitate.
A balanced diet can easily meet the daily requirements for vitamin A. Beta-carotene intake must be six times higher than retinol intake to ensure the same functions.
The benefits of vitamin A
Vitamin A is an active substance within the body. It plays a crucial role in the functioning of several organs:
- Affects vision
- Involved in cell renewal
- Influences bone growth (as it is involved in cell differentiation)
- Maintains healthy skin and mucous membranes
- Plays a role in the production and synthesis of proteins
- Involved in immune system functioning
- Enhances the absorption of iron by the body
- Limits cellular aging, thus reducing skin laxity, thanks to its antioxidant action
Did you know? Beta-carotene affects skin pigmentation. Its action promotes tanning.
Note: for vitamin A to effectively act on our body, it must be associated with proteins and zinc (their levels should meet the recommended daily intake).
Signs of vitamin A deficiency
Vitamin A deficiencies are generally rare in developed countries because diet usually covers individuals’ needs.
However, in some developing countries, lack of food and malnutrition can lead to retinol deficiencies, particularly in children. This phenomenon exposes them to childhood infectious diseases, blindness, and increased eye diseases.
To eradicate these issues, the administration of vitamin supplements has been implemented for children as part of public health prevention campaigns.
Vitamin A deficiencies can be due to digestive diseases, such as Crohn’s disease or liver diseases. Conditions that cause fat malabsorption also lead to poor retinol absorption.
Vitamin A deficiencies can also follow alcoholism or thyroid disease. Indeed, the thyroid is involved in converting precursors into retinol.
The different symptoms of vitamin A underdosing are:
- In children: growth delay
- Visual disorders
- Alteration of skin and mucous membranes
- Susceptibility to infectious diseases
Note: vitamin A deficiencies can be asymptomatic, making them more difficult to detect.
Depending on the observed disorders, it is imperative to consult a doctor to establish appropriate treatment. It is not recommended to take dietary supplements without medical advice.
Recommended daily intakes
Recommended nutritional needs for vitamin A vary according to the individual’s growth stages. They are higher in young children, pregnant women, and breastfeeding women.
- Babies aged 0 to 6 months: 400 µg/day
- Babies aged 7 months to one year: 500 µg/day
- Children aged 1 to 3 years: 300 to 400 µg/day
- Children aged 4 to 6 years: 400 to 450 µg/day
- Children aged 7 to 9 years: 500 µg/day
- Children aged 9 to 13 years: 600 µg/day
- Adolescents aged 14 to 18 years: 700 µg/day for girls, 900 µg/day for boys
- Women (> 18 years): 650 to 700 µg/day
- Men (> 18 years): 750 to 900 µg/day
- Pregnant women: 700 to 770 µg/day
- Breastfeeding women: 950 to 1,300 µg/day
During pregnancy, it’s important to consume more vitamin A-rich foods to meet daily needs.
Note: vitamin A and beta-carotene are better absorbed in the presence of fats. It’s a good idea to season vitamin A-rich foods with olive oil, for example.
Dangers, side effects, and overdoses of vitamin A
The body stores vitamin A reserves, which are stored in the liver. Therefore, overdosing is possible.
Excess vitamin A can occur as a result of kidney or liver disease, excessive dietary supplement intake, or simply excessive consumption of retinol-containing products. It manifests as:
- Digestive disorders such as diarrhea, nausea, or vomiting
- Skin alterations: dryness or irritations
- Liver impairment (liver enlargement or hepatomegaly)
In children and pregnant women, vitamin A overdoses can have disastrous consequences (thickening of bones in children and development of fetal malformations during pregnancy).
It is therefore important to be vigilant and attentive to warning signs to prevent this issue.
