Our vitamins Part 1: Vitamin A

Vitamin A is not actually a single vitamin, but a group of substances that act similarly in the body. The best known is retinol, which is often mistakenly equated with vitamin A. There are also precursors of vitamin A, so-called provitamins, which the body can convert into vitamin A. These include beta-carotene (provitamin A), for example.

What can it do?

Vitamin A is important for visual function. It helps to keep the skin and mucous membranes healthy. It also plays a role in controlling cell growth and hormone production. Our immune system also needs vitamin A.

How much do I need?

The German Nutrition Society (DGE) recommends a daily intake of 0.8 milligrams of retinol equivalent for women and 1 milligram per day for men. Smokers and people who consume a lot of alcohol have a higher requirement.

Where is it found?

Retinol is found in animal foods such as fish, liver, cod liver oil, egg yolk and dairy products. Beta-carotene and other carotenoids are found in plant sources (these are actually orange, yellow and red plant pigments). Good sources of provitamin A include carrots, pumpkin, red peppers, kale, savoy cabbage and chicory. In order for the body to absorb vitamin A, it needs some fat.

How do I cover my daily requirement?

Just a small piece of liver is enough to cover the daily requirement. Or you can eat a medium-sized carrot or 150 grams of spinach.

What happens if there is a deficiency?

If the body lacks vitamin A for a long time, it can lead to dry skin and visual impairment. A deficiency impairs light-dark vision and can therefore lead to night blindness. Susceptibility to colds can increase.