In this video I discuss Vitamin A. Some of its functions in the body, foods rich in Vitamin A, some of the effects of deficiency and daily recommendations.




Transcript

Vitamin A is a fat soluble vitamin that can be found in food in two forms; as retinol(animal based foods) or carotenes(plant based foods). Vitamin A is important for growth, vision, and development. Vitamin A is also important for the maintenance of bones, immune function, and reproduction.

The most common concern with Vitamin A deficiency is blindness. Excess consumption on the other hand can lead to headaches, nausea, dry and cracked skin, and liver disease.

Vitamin A can be found in meat and dairy products and in yellow or orange fruits and green leafy vegetables. Research suggests that vitamin A in fruits and vegetables may not be absorbed like the vitamin A found in animal based foods.

In fact for every microgram of retinol absorbed by the body only 4%-50% per microgram of vitamin A is absorbed from carotenes. To put in perspective you would have to eat over 4lbs of carrots to obtain that same amount of vitamin A in 3oz of beef liver.

The recommended amount of vitamin A to be consumed daily is 700 micrograms in women and 900 micrograms in men. The upper limits consumed daily should not exceed 3000 micrograms for both men and women.

With vitamin A you may see IU(International Units) listed vs micrograms. 1 IU is equivalent to .3mcg of retinol and approximately .6 mcg of beta-carotene.

If pregnant a women should not consume more than 10000 IU of vitamin A per day. Intake beyond 20,000IU is associated with fetal malformations.

Timestamps
0:00 What is vitamin A and benefits of vitamin A
0:18 Vitamin A deficiency and excess consumption
0:30 Foods high in vitamin A
0:40 Retinal and carotenes
1:01 Vitamin A recommendations

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