Spotlight on Vitamin A!

• It is a fat-soluble vitamin (meaning it needs fat to help the body absorb it) stored in the liver.
• It is an essential micronutrient which the body cannot make, so we need to get it from our diet.
• It has an essential role in eye/vision health, body growth, immune function, and reproductive health.
• It is a key part of our immune system, stimulating production and activity of white blood cells.
• Deficiency causes increased chance of infections, hair loss, skin problems, and night blindness.
• There are 2 forms of Vitamin A we can get in our diet:
  • Preformed (retinol)
  • Pro-vitamin A carotenoids (alpha-carotene & beta-carotene which body turns into retinol)
• Retinol is found in:
  • Animal-sourced foods (e.g. fish, liver, eggs, cheese, and butter)
  • Fortified foods (e.g. cereals and milk)
  • Supplements (NOTE: Upper limit to avoid toxicity is 3,000 iu)
• Carotenoids are found naturally in plant foods (e.g. fruits, vegetables, beans, and whole grains). Naturally RED and ORANGE foods are sources of beta-carotene!