Vitamin A

Retinoids and carotenoids are the two different types of vitamin A. Retinoids are found in animal sources such as meat (especially animal liver), poultry, fish and dairy products and provides us with the active form of vitamin A (preformed retinol). On the other hand, carotenoids are derived from plant sources and responsible for the vibrant pigments seen in our green peppers and carrots! Provitamin A carotenoids such as beta-carotene are converted into preformed vitamin A (active vitamin A) by the intestines and liver as the body requires it. Carotenoids are powerful antioxidants that protect us from disease by neutralizing free radicals, molecules that can be damaging to our bodies. Filling you diet with rainbow-colored vegetables and fruits are the best ways to ensure you are meeting your provitamin A carotenoid requirements!

 **If taken an excess, preformed vitamin A can be toxic to the body given that this vitamin is stored rather than excreted from our bodies. However, since provitamin A carotenoids are only converted to its active form when needed, this type is often not associated with toxicity.

 Importance of Vitamin A:

Enhance and regulates immune function, cellular communication, gene expression

Protection of eye health by preventing oxidative stress to the retina

Necessary for bone, teeth, and skin growth and development

Aids in detoxification of highly toxic compounds

Reduces risk of cancers including cervical, esophageal, bladder, stomach, skin, leukemia, and lymphoma

Vitamin A Food Sources (just to list a few):

Animal liver

Carrots

Kale

Sweet potatoes

Spinach

Butternut squash/pumpkins

Mangos

Cantaloupe

Apricots

Green onions

Romaine lettuce

Papayas

Nectarines/ Peaches

Egg yolks

Watermelon

Peaches

Green peas

Okra

References:

Smith, P. W. (2020). What You Must Know About Vitamins Mineral Herbs and So Much More (2nd ed.). Square One Publishers.