Vision, immunity ... which are the best sources of vitamin A?

Quick recap of the vitamin’s benefits

Vitamin A is ubiquitous in human health.

It plays a role in:

• eye health (1) ;
• iron metabolism (2) ;
• skin health (3) ;
• immune system efficacy (4), etc.

It is present in several forms in the body - retinol, retinal, retinoic acid and retinyl phosphate.

Which foods are rich in vitamin A ?

Many animal-source foods

Directly-available vitamin A is actually found in animal-source products (5). These vitamin A-rich foods include:

• meat and offal - poultry, beef, lamb and veal;
• cod liver oil, mackerel, salmon and oily fish in general;
• butter, cheese (such as feta made from sheep’s milk, etc (6).

Vitamin A and plant foods

Plant-source foods primarily contain beta-carotene, a provitamin which the body easily converts into vitamin A.

So if you don’t eat animal products, there is an alternative source of vitamin A. It’s best to choose highly-coloured fruits and vegetable - in fact, beta-carotene is none other than a red-orange pigment (7).

Focus on:

• sweet potatoes, pumpkin, carrots;
• peppers, turnip greens, Swiss chard;
• cabbage, spinach, lettuce;
• mango, melon, papaya;
• grapefruit, nectarines, apricots, etc (8).

Which supplements can you take to prevent vitamin A deficiency?

Microalgae are rich in vitamins

Microalgae are important allies:

• chlorella is a single-celled algae that grows in fresh water. It is rich not only in vitamin A but in iron, proteins and other vitamins too, and so provides a significant boost to the immune system as well as support for the body’s detox mechanisms (Chlorella);
• spirulina is a tiny blue-green algae which is exceptionally rich in proteins, beta-carotene and other carotenoids. A perfect choice if you’re lacking in energy (Spirulina).

Carotenoid complexes

You could also try a carotenoid complex. The formulation Carottol™, for example, combines beta-carotene, lutein, lycopene, astaxanthin and zeaxanthin. All these compounds are particularly helpful in protecting against problems with vision or the immune system.

Don’t forget multivitamins

Last but not least, taking a multivitamin complex (such as Daily 3) is always a good idea. If you need to, be sure to seek advice from a health professional to identify your particular requirements.

The consequences of a lack of vitamin A can be serious. A diet with plenty of brightly-coloured fruit and vegetables, along with some carefully-chosen supplements, will provide you with sufficient vitamin A to ensure you stay in the best of health!