As a fat-soluble vitamin, vitamin Ais stored in the liver. The body obtains vitamin A partly from animal fats. It produces certain amounts itself in the intestine from beta-carotene and other carotenoids. Vitamin Ais present in the body in various chemical compounds, the so-called retinoids. This term is derived from the meaning of the vitamin, because it is found particularly frequently in the retina of the eye.
What are the functions of vitamin A?
This important vitamin ensures visual acuity, healthy skinand an intact immune system. Our body needs a sufficient amount of vitamin Ato prevent eye and skin problems as well as infections.
Use of vitamin A
Vitamin A supports the eyein adjusting from bright light to darkness. Night vision is thus maintained. In many developing countries with severe vitamin A deficiency, the common eye disease xerophthalmiacan be alleviated through the administration of vitamin A.
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Vitamin Ais also an important component of the immune system, including the countless immune cells that protect the respiratory tract and the digestive tract and form an important defense against diseases. Resistance to infections such as sore throats, colds, flu, and bronchitis can be increased with vitamin A supplementation.
Vitamin A maintains the skin and the mucous membranesthat line the respiratory tract and the gastrointestinal tract. Vitamin A also supports the formation of bones and teethand is essential for normal reproduction. Furthermore, vitamin Apromotes growth and development.
Which foods contain vitamin A?
Vitamin Ais primarily found in fish, egg yolk, butter, and offal such as liver (100 grams provide up to 40,000 micrograms). Yellow, orange, red, and dark green fruits and vegetables contain large amounts of beta-caroteneas well as many other carotenoids, which the body converts into vitamin A when needed.
Am I lacking vitamin A?
Even one applicable point could mean your intake of vitamin Amight be too low:
- You have an unbalanced diet.
- You have an increased requirement, e.g., because you are pregnant.
- You have a poor storage capacity, e.g., due to alcohol abuse.
- Your body cannot utilize vitamin A as well, e.g., due to a gastrointestinal disease.
How much vitamin A does the body need?
Daily dose of vitamin A in mg:
Source: DGE (simplified)
Infants
Male
Female
0 - 4 months
0.5 0.5
4 - 12 months
0.6 0.6
Children
1 - 4 years
0.6 0.6
4 - 7 years
0.7 0.7
7 - 10 years
0.8 0.8
10 - 13 years
0.9 0.9
13 - 15 years
1.1 1.1
Adolescents and adults
15 - 19 years
1.1 0.9
19 - 25 years
1.0 0.8
25 - 51 years
1.0 0.8
51 - 65 years
1.0 0.8
65 years and older
1.0 0.8
Pregnant women from 4th month
1.1
Breastfeeding women
1.5
