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Vitamin A | Sources | Health Benefits

What are the sources of vitamin A?


Vitamin A can reasonably be called the queen of vitamins as taking part in all physiologic and metabolic processes in the body.

Vitamin A can be found in foods of animal and vegetable origin, where in the form of carotenes found in plants, while in the animal food stands as provitamin A - retinol. Both pro-vitamins in the body are metabolized in the main form, and this is vitamin A.

Plant sources of vitamin A are:

Vitamin A will be found in foods and animal and vegetable origin, where in the form of provitamin A call carotenes found in plants, while in the animal food stands as provitamin A - retinol. Both pro-vitamins in the body are metabolized in the main form, and this is vitamin A.

- Carrot
- Spinach
- Lettuce
- Dandelion
- Swiss chard, kale
- Pumpkin
- Apricots, peaches
- Melon

Animal sources of vitamin A are:

- Offal (chicken liver)
- Eggs
- Tuna
- Butter and cream
- Meat, milk and dairy products contain vitamin A in small quantities

What are the functions of vitamin A in the body?


1. The impact on vision


Vitamin A, also called vision vitamin, participating in the creation of rhodopsin, a pigment that is created in retina and it certain kinds for normal vision. 

Any deficiency of vitamin A in the body can also cause night blindness, which can be passed down to total blindness.

2. The impact on cellular function


The growth of cells and tissues, especially the growth of mucous membranes is controlled by vitamin A. 

It prevents mutation of cells, tissue proliferation, the spread of infection, and is considered to be anticancer vitamin

Vitamin A acts as an antioxidant and is also an excellent immuno stimulant, which prevents the passage of microorganisms into the body and causing infection.

3. The positive effects on the skin


Vitamin A, and its pro-vitamin form - beta carotene are extremely important in maintaining skin health, especially during exposure to sunlight. 

Also, the positive effect, vitamin A has in the treatment of acne and skin changes. 

Vitamin A also helps in the healing of wounds. 

The cosmetic industry used vitamin A to reduce wrinkles and to protect skin against UV radiation.


4. The impact on growth and bone development


Together with calcium, phosphorus and vitamin D, vitamin A is a builder of bones and teeth in children, which is why it is understandable requires of large quantities of vitamin A in  childhood diet, in the stage of growth and development.

  • Deficiency of vitamin A 


- Dry and tired skin with the changes and wrinkles
- Hyperkeratosis and susceptibility to infection
- Disturbance of vision (glaucoma, keratosis, blindness)
- Caries, gingivitis
- Disruptions in the hormonal status
- Reduced growth and development

  •  Excessive intake of vitamin A


- Anorexia, weight loss
- Dry skin, dry hair, nails that crack and the list
- Gastritis, disturbed digestion
- Rapid growth and lengthening bones
- Enlargement of the spleen and liver
- Hypoplastic anemia, leucopenia
- Changes in the eyes, eyesight


Physiological change of skin color to orange color, is caused by prolonged consumption of foods rich in vitamin A (carrots). 

It is sufficient to reduce or temporarily expel the concerned food and the orange color will fade.

How vitamin A acts during cooking ?


Vitamin A is well tolerated cooking, and some sources of beta carotene like carrots have even better access to nutrients after cooking because heat treatment softens the hard fibers.

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