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            Where is Vitamin A found?

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            28/04/2021
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            Where is Vitamin A found?

            Published by Dr Josรฉ Costa at 22/05/2021

            There are two primary sources of ๐•๐ข๐ญ๐š๐ฆ๐ข๐ง ๐€.โฃ

            ๐๐ฅ๐š๐ง๐ญ ๐ฌ๐จ๐ฎ๐ซ๐œ๐ž, or ๐˜ฑ๐˜ณ๐˜ฐ๐˜ท๐˜ช๐˜ต๐˜ข๐˜ฎ๐˜ช๐˜ฏ ๐˜ˆ:โฃ

            • All mammals get two-thirds of carotenoids from beta carotenes.โฃ
            • Yellow, red and green (leafy) vegetables (spinach, carrots, sweet potatoes and red peppers)โฃ
            • Yellow fruit (mango, papaya and apricots)โฃ

            ๐€๐ง๐ข๐ฆ๐š๐ฅ ๐ฌ๐จ๐ฎ๐ซ๐œ๐ž, or ๐˜ฑ๐˜ณ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ฆ๐˜ฅ ๐˜๐˜ช๐˜ต ๐˜ˆ:โฃ

            • Cheeseโฃ
            • Fortified low-fat spreadsโฃ
            • Milk and yoghurtโฃ
            • Eggsโฃ
            • Oily fishโฃ
            • Liver and liver products such as liver pรขtรฉ (donโ€™t eat more than once a week, and pregnant women should avoid them altogether)โฃ

            Examples of low concentration of Vit A (๐˜ช๐˜ฏ ๐˜ฎ๐˜ช๐˜ค๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ข๐˜ฎ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ % ๐˜ฐ๐˜ง ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ท๐˜ข๐˜ญ๐˜ถ๐˜ฆ).โฃ

            ๐๐ฅ๐š๐ง๐ญ๐ฌ:โฃ

            • Peppers, sweet, red, raw, ยฝ cup (117/13)โฃ
            • Mangos, raw, 1 whole (112/12)โฃ
            • Black-eyed peas, boiled, 1 cup (66/7)โฃ
            • Apricots, dried, 10 halves (63/7)โฃ
            • Broccoli, boiled, ยฝ cup (60/7)โฃ
            • Pistachio nuts, dry roasted, 1 ounce (4/0)โฃ

            ๐€๐ง๐ข๐ฆ๐š๐ฅ๐ฌ:โฃ

            • Egg, hard-boiled, 1 large (75/8)โฃ
            • Salmon, sockeye, cooked, 3 ounces (59/7)โฃ
            • Yoghurt, plain, low fat, 1 cup (32/4)โฃ
            • Tuna, light, canned in oil, drained solids, 3 ounces (20/2)โฃ
            • Chicken, breast meat and skin, roasted, ยฝ breast (5/1)โฃ

            Though most get their Vit A from plant sources, in reality, its absorption is not great.โฃ

            • When we eat beta carotenes, only ๐Ÿบ๐Ÿถ ๐˜ต๐˜ฐ ๐Ÿผ๐Ÿถ% ๐˜ข๐˜ณ๐˜ฆ ๐˜ข๐˜ฃ๐˜ด๐˜ฐ๐˜ณ๐˜ฃ๐˜ฆ๐˜ฅ.โฃ
            • In contrast, between ๐Ÿพ๐Ÿถ ๐˜ต๐˜ฐ ๐Ÿฟ๐Ÿถ% of retinol from animal proteins will be absorbed.โฃ

            To make the matter a bit more complicated, ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜บ ๐˜ช๐˜ฏ ๐˜ป๐˜ช๐˜ฏ๐˜ค, ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ต ๐˜ข๐˜ฃ๐˜ด๐˜ฐ๐˜ณ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ (conditions like abetalipoproteinemia) affect carotenoid absorption.โฃ

            ๐‚๐š๐ซ๐จ๐ญ๐ž๐ง๐จ๐ข๐๐ฌ are ๐˜ฑ๐˜ช๐˜จ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ง๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ฑ๐˜ญ๐˜ข๐˜ฏ๐˜ต๐˜ด.โฃ

            • They are the reason for the bright red, yellow and orange colours you see in plenty of fruits, vegetables, algae and bacteria.โฃ
            • Their importance is related to their ability to help absorb light so that photosynthesis can be done.โฃ
            • They are also antioxidants.โฃ

            You can take supplements, if you can’t eat any of the above.

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