Vitamin A is a fat-soluble vitamin. It can only be dissolved in fat, so the ingestion of fat is necessary for its absorption. Unlike water-soluble vitamins, which are dissolved in water and quickly excreted, fat-soluble vitamins can be stored in the liver and fat tissue of the body. While this allows the body to store a fat-soluble vitamin like vitamin A for later use, it also makes the vitamin toxic if ingested in large quantities, because the body has no way to get rid of it quickly. Vitamin A is important for healthy eyes, skin, bones, teeth and lungs. It also supports the immune system, assists in protein utilization and acts as an antioxidant. It is found in two forms in foods. In animal products, it is found preformed, ready for the body to use. In vegetables and fruits, it is found in the form of carotenoids, which can be turned into vitamin A by the body.
Animal Products
Because vitamin A is stored in the liver, it is found in large quantities in animal liver and fish liver oils. It is also found in egg yolks and some dairy products, such as goat cheese and whole milk.
Orange Fruits And Vegetables
Orange fruits are high in the carotenoid beta carotene, which is converted into vitamin A after it is ingested. These fruits include apricots, papaya, cantaloupe, peaches, and mango. Vegetables that are high in beta carotene are yellow and orange squash, sweet potatoes, pumpkin and carrots.
Red Fruits And Vegetables
Another carotenoid that can be converted to vitamin A in the body is lycopene. It is found in red fruits and vegetables such as red peppers, tomatoes, watermelon and guava.
Green Leafy Vegetables
Like lycopene and beta carotene, xanthophylls are also converted to vitamin A. These are present in large amounts in swiss chard, spinach, parsley, kale, collards, bok choy, green leaf lettuce, beet greens, mustard greens, dandelion greens and turnip greens. Asparagus and broccoli are also high in xanthophylls.
References
- Prescription for Nutritional Healing; Phyllis A. Balch, CNC; 2006
- The Power of Nutrient Dense Food; Patti Weller, C.C.N.; 2005
- Staying Healthy with Nutrition; Elson M. Haas, M.D.; 1992
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