Vitamin A: The underestimated multitasker for eyes, skin and the immune system
It helps ensure that we can see at dusk, supports our immune defenses and keeps skin and mucous membranes healthy. Yet vitamin A is often overshadowed by more well-known vitamins like vitamin C or D. Why this nutrient is indispensable for our health and which foods are particularly rich in it.
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Without vitamin A, the world would quickly become blurry
When people think of vitamin A, they usually think of the eyes first. In fact, the nutrient plays a central role in vision. In the retina, vitamin A is needed for the formation of rhodopsin – a visual pigment that enables us to see, especially in poor lighting conditions.
An adequate supply of vitamin A helps maintain normal vision. A pronounced deficiency, however, can cause the eyes to adapt less well to darkness – a phenomenon known as night blindness.
Probably the biggest myth: Carrots give you eagle eyes
The myth persists stubbornly: Those who eat a lot of carrots will get exceptionally good eyesight. It's not that simple. Vitamin A helps to maintain normal vision. However, if you are already getting enough, additional carrots won't suddenly improve your vision. Still, the orange vegetable is worthwhile: In addition to beta-carotene, carrots provide fiber and numerous other phytochemicals.
But vitamin A can do much more than just support our vision.
Vitamin A: Protective shield for skin and mucous membranes
Our skin and mucous membranes form the first barrier against pathogens from the environment. To maintain this protective function, the body needs various nutrients – including vitamin A, which contributes to the maintenance of normal skin and mucous membranes and supports processes that are important for their renewal and function. In particular, the mucous membranes in the nose, airways and intestines play an important role in keeping unwanted intruders at bay.
Vitamin A is an important partner for the immune system
A functioning immune system depends on numerous micronutrients. Vitamin A is among the essential nutrients for the normal function of the immune system. It supports, among other things, the integrity of skin and mucous membranes as well as various processes of immune defense. An adequate supply of Vitamin A is therefore important for normal immune function.
Vitamin A or beta-carotene – what's the difference?
When vitamin A is mentioned, we actually encounter two forms:
Vitamin A (retinol) comes directly from animal foods and can be used by the body immediately.
Beta-carotene is found primarily in plant foods. It belongs to the group of carotenoids and serves as a precursor to vitamin A. The body converts it into vitamin A as needed.
This makes beta-carotene a valuable source for vitamin A supply. Factors such as individual predisposition, nutritional status or the composition of the meal can influence how much vitamin A is ultimately produced.
Daily requirement: How much vitamin A do we actually need?
The daily requirement is given in so-called retinol equivalents. The reference values for adults are approximately:
850 micrograms per day for men
700 micrograms per day for women
Vitamin A is found in numerous animal and plant foods.
The best sources of Vitamin A
If you want to take in Vitamin A, you should mainly focus on colorful foods. Many yellow, orange-colored, and dark green vegetables contain plenty of beta-carotene. The more colorful your vegetable intake, the better.
Especially good sources are:
Carrots
Sweet potatoes
Pumpkin
Kale
Spinach
Lamb's lettuce
Apricots
Mango
Animal foods also provide Vitamin A:
Liver
Egg yolk
Butter
Cheese
Dairy products
Absorb vitamin A better: A small trick improves absorption
Vitamin A belongs to the fat-soluble vitamins.
Carrot sticks alone are healthy – with a yogurt or hummus dip, the beta-carotene they contain is better utilized.
Too much of a good thing is not always better
While a deficiency is rare in Germany, the same is true for an excess from ordinary foods. It is different with high-dose dietary supplements.
Pregnant women in particular should take high-dose vitamin A preparations only after consulting a doctor. Large amounts of liver are also not recommended during pregnancy, as excessive intake of retinol can harm the unborn child. Beta-carotene from vegetables or supplements is considered harmless, as the body regulates the conversion to vitamin A itself.
Conclusion: A nutrient that can do more than just be good for the eyes
Vitamin A is one of the most versatile vitamins. It supports normal vision, helps maintain the skin and mucous membranes, and assists the immune system in performing its functions.
Anyone who regularly incorporates colorful vegetables and fruit into their diet can already do a lot to cover their needs. In particular, carrots, pumpkin, sweet potatoes, and green leafy vegetables provide plenty of beta-carotene – and thus the basis for a good supply of vitamin A.