What is vitamin A?
Vitamin A, or retinol, is a fat-soluble vitamin. Because vitamin A increases your resistance, you sometimes come across the name ‘anti-infection vitamin’. So it ensures a good immune and immune system to prevent you from getting sick. Furthermore, vitamin A is important for the production of cells and the tissue structure of your skin; it ensures the growth of epithelial cells in your skin, windpipe, hair, gums and lung tissue. Vitamin A also ensures that you can see well during twilight and it plays an important role in the growth of children.
Proper amount of vitamin A
Vitamin A deficiency can result in dull hair, skin problems, night blindness or even complete blindness. A surplus of vitamin A, on the other hand, can cause poisoning that is accompanied by headache, nausea, fatigue, dizziness and abnormalities of the skin, eyes and bones.
How much should I get?
For vitamin A, the daily recommended amount depends on your age and gender. Women generally require a lower dose than men of the same age. The Health Council sets 3000 micrograms of vitamin A per day as a safe upper limit. For children between 1 and 3 years of age, this limit is 800 micrograms per day.
Which food contains vitamin A?
Animal products such as meat, meat products, dairy products, fish and egg yolks are sources of vitamin A. Fruits and vegetables are rich in beta-carotene, which is a precursor of vitamin A and can be converted by the body into vitamin A. Green leafy vegetables, such as spinach, endive, cabbages as well as carrots, mangoes, mandarins, pumpkin, melon, sweet potato and apricots contain beta-carotene. In the Netherlands, vitamin A is also often added extra to baking and roasting products, margarine and low-fat margarine. The exact amount of vitamin A differs per food.