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Home Wellness Nutrition

Vitamin A (beta-carotene): where to find it?

by Johnson Claudia
October 3, 2021
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Vitamin A, or retinol, is one of the fat-soluble vitamins essential for the body. It is found as retinol in mammals and pro-vitamin A (beta carotene) in plants. Its actions in the body allow, among other things, to preserve visual acuity and strengthen the immune system.

Characteristics of vitamin A:

  • Fat-soluble vitamins are essential for vision and the immune system
  • Found as pro-vitamin A (beta carotene) in certain plants
  • Presents as retinol in large quantities in organ meats
  • Beta carotene is a powerful antioxidant and promotes skin pigmentation
  • In excess, beta carotene could have harmful consequences on health

Vitamin A: benefits and roles in the body

Vitamin A, beta carotene, retinol, and pro-vitamin A: what are the differences?

In the body of humans and animals, vitamin A is found in the form of retinol, retinal or retinoic acid. Foods of animal origin, therefore, contain vitamin A in the form of retinol. In foods of plant origin, we find vitamin A in the form of carotenes, which are precursors of vitamin A, called pro-vitamin A. In this sense, have said that beta carotene is pro-vitamin A.

What is vitamin A used for?

Vitamin A and sight

Vitamin A plays an essential role in the quality of vision. It allows, in fact, the triggering of the nerve impulse at the level of the optic nerves. A sufficient intake of vitamin A thus reduces the risk of cataracts and macular degeneration.

Antioxidant

Carotenes, and beta-carotene, in particular, are molecules with strong antioxidant power. In the body, antioxidants make it possible to fight against cellular aging and oxidative stress. In other words, they neutralize the damage caused by free radicals and participate in maintaining a healthy organism and a robust immune system.

Vitamin A and skin

Retinol participates in the differentiation and renewal of the body’s cells, particularly the skin and mucous membranes. We also often stress the benefits of foods rich in carotene on the quality of the skin. Indeed, vitamin A is a precursor of melanin responsible for the pigmentation of the skin. Thus, a good supply of vitamin A and beta carotene makes it possible to prepare the skin for the sun, protect the skin cells against external aggressions, and promote their renewal.

Foods rich in vitamin A

In the diet, various foods are sources of retinol or carotenes. Carotenes are found mainly in orange fruits and vegetables and leafy green vegetables, while retinol is primarily found in organ meats.

20 foods that are sources of vitamin A

Food Portions    (µg)
Turkey offal, braised or simmered 100 g 10,737 µg
Beef liver, sautéed or braised 100 g 7 744-9 442 µg
Chicken offal, braised or simmered 100 g 1,753-3,984 µg
Carrot juice 125 ml (1/2 cup) 1 192 µg
Sweet potato (with the peel), baked 100 g (1 medium) 1,096 µg
Canned pumpkin 125 ml (1/2 cup) 1,007 µg
Cooked carrots 125 ml (1/2 cup) 653-702 µg
Boiled spinach 125 ml (1/2 cup) 498 µg
Cooked green kale 125 ml (1/2 cup) 468 µg
Cabbage, cooked 125 ml (1/2 cup) 408 µg
Boiled beet leaves 125 ml (1/2 cup) 291 µg
Boiled turnip greens 125 ml (1/2 cup) 290 µg
Cooked winter squash 125 ml (1/2 cup) 283 µg
Lettuce (romaine, mesclun, curly) 250 ml (1 cup) 219-266 µg
Atlantic herring, marinated 100 g 258 µg
Boiled dandelion leaves 125 ml (1/2 cup) 190 µg
Melon 1/4 of melon 143 µg
Cooked pakchoi or bok choy 125 ml (1/2 cup) 190 µg
Raw or cooked red pepper 125 ml (1/2 cup) 103-124 µg
Tomato or vegetable juice 125 ml (1/2 cup) 100 µg

* EAR: Equivalent of retinol activity

How to properly use vitamin A (beta carotene)?

Use of vitamin A

Daily Vitamin A Requirements

Recommended nutritional intake (ANC)
Babies 0-6 months 400 µg *
Babies 7-12 months 500 µg *
Infants 1-3 years 300 µg
Children 4-8 years old 400 µg
Boys 9-13 years old 600 µg
Girls 9-13 years 600 µg
Boys 14-18 years old 900 µg
Girls 14-18 years old 700 µg
Men 19-50 years old 900 µg
Women 19-50 years 700 µg
Men 50 years and over 900 µg
Women 50 years and over 700 µg
Pregnant women 770 µg
Breastfeeding women 1,300 µg
Beta carotene or vitamin A food supplements
Many food supplements are made from vitamin A or its precursors (including beta carotene). Vitamin A supplementation may be indicated to prevent or treat eye pathologies (retinitis, macular degeneration, cataracts, etc.). Also, these supplements are particularly appreciated for their antioxidant capacity, which helps support the immune system and prevent certain diseases. Finally, as summer approaches, beta carotene is widely used to activate melanin synthesis and promote tanning. Be careful; however, if taking vitamin A has few consequences, taking beta carotenes can be dangerous in the long term. Seek the advice of your doctor before considering supplementation.

Adverse effects of vitamin A

Consequences of vitamin A deficiency

Vitamin A deficiency is much more common than you might think, especially in disadvantaged populations. It mainly causes vision disorders that can range from a simple alteration of the cornea to total blindness. Vitamin A deficiency can also be responsible for decreased immune defenses and, therefore, greater susceptibility to infections.

Consequences of excess vitamin A

Vitamin A is stored in the liver; excess can lead to hepatomegaly (large liver) and various digestive disorders (nausea, diarrhea, etc.). On the skin, an overdose can cause irritation and itching. In children, there is a risk of over-thickening of the bone tissue. In pregnant women, too much vitamin A can cause fetal malformations. Fortunately, except in exceptional cases (liver pathologies, excessive intake of supplements, etc.), overconsumption is extremely rare.

Interactions with other nutrients

Lipids have a beneficial effect on the absorption of vitamin A regardless of its form (retinol or carotenes). It is therefore recommended to consume foods rich in vitamin A within a complete meal. In addition, the antioxidant action of beta carotene is increased in the presence of other antioxidant molecules such as vitamin C, vitamin E, selenium, or even zinc.

Please note that in smokers, taking beta-carotene-based food supplements is not recommended. Indeed, the association of pro-vitamin A and specific molecules contained in tobacco would multiply the risks of developing lung and stomach cancers.

Chemical properties

Vitamin A is one of the fat-soluble vitamins. In the body of mammals, it exists in different forms: retinol, retinal, retinoic acid, etc.

Plants contain carotenes, including beta carotene, precursors of vitamin A. One molecule of beta-carotene gives rise to two molecules of vitamin A. The crude formula of beta carotene is C40H56, its molar mass is 536.8726 g / mol. It is the most common form of carotene; it is also a powerful antioxidant and an additive widely used by the food industry to color and prevent oxidation.

Historical

Vitamin A is the very first to have been discovered in 1913, so it bears the first letter of the alphabet. It was identified for the first time after studying a cod liver.

In 1931, P. Karrer finally succeeded in isolating it and precisely defining its chemical structure. However, it was not until 1947 that scientists managed to synthesize it for the first time. Since that time, the importance of this vitamin and its precursors for the organism’s functioning has not ceased to be underlined and has been the subject of numerous investigations.
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Johnson Claudia

Johnson Claudia

Claudia Johnson is the Content Director at BeautybyBloom.com. While attending NYU, she held internships at Women’s Wear Daily and Allure, the latter of which she parlayed into her first job as the Beauty Assistant. She left Allure three years later as the Senior Beauty Editor before finally come to Beauty By Bloom to oversee all digital beauty content.

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