Vitamin A (Retinol)

What is it?

Vitamin A is the first vitamin discovered.

Vitamin A is fat-soluble, which means that it is soluble in fats. It is therefore interesting to always consume foods that are sources of vitamin A with lipids such as olive oil.

Vitamin A exists either in free form (retinol) or in the form of provitamin A, the best known being ß-carotene. The unit of measurement is the retinol equivalent (6 µg ß-carotene = 1 µg retinol).

What are the health benefits?

  • Contributes to the maintenance of normal vision (retinal is a component of retinal pigments)
  • Contributes to the proper functioning of the immune system
  • Role in cell specialization and normal maintenance of mucous membranes and skin
  • Contributes to the normal metabolism of iron

In which foods?

Retinol (animal sources)

  • Cod liver oil (30000 µg/100g)
  • Turkey liver (10800 µg/100g)
  • Butter (675 µg/100g)

 ß-carotene (vegetable sources)

  • Carrot (3340 µg/100g)
  • Pumpkin (3100 µg/100g)
  • Apricot (2350 µg/100g)

Things to know!

A deficiency in vitamin A causes an increase in the sensitivity to infections, a disturbance in the production of mucus (dry skin, dry mucous membranes, dry eyes). It can also be associated with anemia due to a lack of hepatic iron mobilization. Be careful with the consumption of the liver of slaughtered animals, especially for pregnant women: these livers can contain very high concentrations of vitamin A which can be toxic. 

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