Discover the role of Vitamin A in the body and where to find it

Vitamin A or Retinol is a liposoluble vitamin, in other words it dissolves in fats and oils.
In the same way as all vitamins, our bodies are unable to synthesise it, which is why we need to ingest it in food. Ninety per cent is stored in the liver and the remainder in the lungs, kidneys and body fat. There are two types of vitamin A in food:

• Preformed vitamin A is found in foods of animal origin such as meat, dairy, eggs and fish.
• Provitamin A, such as beta carotine, is a precursor that needs to be transformed once ingested. This is found in plant foods such as fruit and vegetables.

What are the health benefits of vitamin A?

• It is cares for the retina (which is why it is called retinol) and is good for the vision, particularly in dim light.
• It improves the appearance of the skin and reduces skin hypersensitivity, improving acne lesions.
• It is an effective antioxidant, particularly in the beta carotine form, protecting from premature tissue ageing and protecting the body from degenerative diseases.
• It encourages the formation of new soft tissues, mucous membranes, bones, teeth, hair and skin regeneration, hence its importance during pregnancy and breast feeding.
• It prevents certain infections, particularly of the respiratory tract.
• It protects DNA from mutations that lead to cancer.
• When combined with vitamin C it promotes wound healing.

Which foods contain vitamin A or its precursor?

Foods of animal origin:

• Particularly turkey, which also contains large amounts of minerals such as potassium.
• Cod liver oil, with Omega 3 acid, which cares for the cardiovascular system.
• Egg yolk, which is rich in proteins and group B vitamins.
• Blue fish, with healthy fatty acids, such as sardines, tuna, anchovies, mackerel.
• Cow’s milk and dairy products that contain animal proteins such as yoghurt, fatty cheeses, butter, cream… etc.

Foods of plant origin:

• Brightly coloured vegetables which are also rich in fibre and vitamin C, such as carrots, peppers, tomatoes, pumpkin, potatoes, sweet potato and courgette…
• Dark green leafy vegetables, that also contain calcium and potassium, such as spinach, chard, broccoli, cabbage, green beans, artichokes, watercress, lamb’s lettuce, asparagus, parsley, borage…
• Orange, red and yellow fruits, that also contain water and fibre, such as plums, oranges, blackcurrants, raspberries, mangos, bananas, melon, watercress, peach, apricot, papaya…

Remember that a varied, balanced diet contains enough vitamin A to protect your skin, mucous membrane, tissues and eyes.

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