Basic facts about vitamin A
This vitamin is particularly found in foods of animal origin and especially in liver or in honey. It has a high resistance to cooking.
It helps maintain the skin and eyesight.
|Vitamin A-rich foods, per 100 g*||Vitamin A or provitamin A content|
|Cooked poultry liver||12 mg|
|Cod liver oil||30 mg|
|Unsalted butter||0,708 mg|
|Raw carrots||7 mg<|
Find out more about vitamin A
The term vitamin A covers all substances or their derivatives having a similar chemical structure and biological effects. In the international chemical nomenclatures, the term retinoids is used. Of these retinoids, retinol is the most active form and can be directly absorbed by the body.
Carotenoids (the best-known being beta-carotene) are precursors of vitamin A, known as provitamin A. In the body (in the intestine), provitamins A are converted into vitamin A (retinol).
Vitamin A is fat-soluble, i.e. it is soluble in oil and insoluble in water. It is resistant to heat and acidity but sensitive to air (oxidation) and destroyed by light. Therefore, for maximum vitamin A retention in foods, it is best to store them away from light and air.
In the body, between 50 and 80% of vitamin A is stored in the liver and released according to the body’s requirements. These reserves can cover the body’s requirements for 1 to 2 years.
Roles of vitamin A
Vitamin A supports normal iron metabolism. It also helps maintain normal mucosa. This vitamin helps maintain normal skin and normal eyesight. Vitamin A supports normal immune system function. It is involved in the cell specialisation process.
|Age / Status||DRI for vitamin A|
|Children aged 1 to 3 years||400 µg|
|Children aged 4 to 12 years||450 à 550 µg|
|Teenagers aged 13 to 19 years||700 à 800 µg|
|Pregnant women (> 3rd trimester)||700 µg|
|Breastfeeding women||950 µg|
|Elderly people||600 à 700 µg|