Vitamin A belongs to the fat soluble group of vitamins, togetherwith vitamins D, E and K. It is found in many foods, where it can be present asalcohol retinol, as acid – retinoic acid, but also as the aldehyde – retinal orester – retinyl palmitate.
For the proper usage of vitamin A, human body needs somezinc and iron.
Roles of Vitamin A in the Body
This is the vitamin necessary for many processes in thehuman body. We won’t be able to see if there weren’t some vitamin A, because itenables the healthy vision. It is also needed by our immune system, boosting itand aiding the production of lymphocytes and white blood cells. These immunesystem cells are responsible for protection of the body from all kinds ofinfections. Other functions of vitamin A include: cell division and differentiationand bone growth, because all these processes need sufficient amounts of vitaminA to be maintained properly.
Lining of the respiratory, urinary and intestinal tract ofthe human require vitamin A to be protected against infection. Also, healthy gumsand tooth enamel need vitamin A, as well as the spleen and thymus. Reparation ofthe damaged tissue in the body will be unthinkable without this vitamin.
Vitamin A is important part of the synthesis of proteins andits presence in the blood is proven to be associated with the lower level ofcholesterol.
At the certain part of the embryo development, there have toenough vitamin A, in order to ensure proper formation of the heart, limbs, eyesand ears of the embryo.
Deficiency of vitamin A can cause vision problems andtemporary or even permanent blindness and weaken immune system, exposingpeople, especially children to the increased risk of diarrhea and respiratoryinfections.
Where to Find Vitamin A
Many foods, both plant- and animal-derivates, can be valuablesources of vitamin A. One thing you should know is that raw fruits andvegetables contain much more vitamin A than cooked or fried food. Because ofthat it is advisable to eat as much raw food as you can, or at least steam andbake it rather than fry that food.
You can find vitamin A in many fruits, including: apricot, apple,blackberry, cantaloupe, kiwi, mango, orange, peach, plum and watermelon. Vegetablesthat contain plenty of vitamin A are: carrot, pumpkin, peas, broccoli, spinach,collards, dandelion green, mustard green, sweet potato, turnip, tomatoes, wheatgerm and escarole. In the fruits and vegetables vitamin A is usually present asprovitamin A also known as carotenoids, such as alpha and beta Carotenoids andcryptoxantin.
Vitamin A is also found in the animal sources, in most casesas retinol (alcohol) and then converted into retinoic acid and retinal. It canbe found in the seafood, fish, eggs, cheese, chicken and beef.
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