Happy Friday! I hope that you week as been wonderful!
I don’t know about you, but I love a good carrot!! Not only is a carrot a great way to transport ranch into your belly, it is also a great source of beta-carotene, a form of vitamin A.
Vitamin A was the first vitamin discovered in 1913. Today, we are more familiar with the names retinol and carotenoids in reference to vitamin A. It is a fat-soluble, meaning that it is found in the lipid(fat) components of the food sources.
Vitamin A is absorbed mainly in the small intestine. Absorption in reduced by alcohol, vitamin E deficiency, cortisone medication, excessive iron and exercise. Now, don’t take that as a reason not to exercise!! Exercise has many beneficial effects on your body and mind, and it is pretty easy to replenish your vitamin A by consuming the proper foods…I’ll tell you about those later! 😉
Vitamin A can be stored by the body for futures use, 90% of it is stored in the liver. Your storage amount can be reduced by alcohol, stress and illness.
As with most nutrients, vitamins and minerals, vitamin A has many functions within the body.
Vitamin A helps your body to see the color purple, which aides in night vison and support the health of your cornea.
It also aides in proper growth as it is involved in creating new cells, including bones and teeth. After surgery or injury, vitamin A helps with tissue repair and protects the tissue from infection.
Interesting note on tissue repair: When I broke my color bone last year(my middle name is NOT Grace!), I went through a period of craving brussel sprout, kale and lettuce. Leafy and green veggie are a great source of beta-carotene! My body knew what it needed to heal and was making sure I ate it!
As for skin health, vitamin A aides in the turn over of skin cells and gives them structural strength. This applied to both our inner and outer skin cells. It also promotes moisture retention.
It also helps to fight free radicals with can contribute to premature aging and heart disease.
Vitamin A improve white blood cell function. This is one of the things that leads to a more robust immune system and the reduction of cancer.
So where can you get vitamin A in your diet??
It is packaged up in both animal and plants food source. As I mentioned before leafy and green veggies are a good source, this would include kale, broccoli, dandelion green, parsley, brussel sprouts, spinach and asparagus. You will also find it in the orange and yellow colored fruit and veggies. This would be things like carrots, bell peppers, pumpkin, peaches, sweet potato, cantaloupe, apricot. So eat a variety, but focus more on veggie.
As for the animal source, be sure to include egg yolks, whitefish, and beef liver….yes, I just said liver!! Liver is truly one of the most nutrient-dense foods available. And think about, if you store vitamin A in your liver, then the animal is too! And let’s be real, it is not my favorite food but I eat. Sometimes I hide it in taco meat or chili, sometimes my guy soaks it in lemon juice and fries it for us.
Signs of vitamin A deficiency include:
- Eye issues: night blindness, itchy eyes, other eye issues
- Skin Issues: psoriasis, boils, eczema, ance, dry and bumpy skin(especially on back of arms)
- Ongoing infection
- Dry skin
- Brittle nails
- Fatigue
- Periodontal disease
If you are experiencing any of these sings, drink alcohol regularly and experience stress or illness, add in some of the whole food sources I list above. Aim for at least 2 cups each day. But don’t be afraid to enjoy more!
What is your favorite vitamin A rich food?? Let me know in the comments. I don’t know if I could pick just one!!
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