Vitamin A Write For Us
It’s a myth that eating carrots will help you see in the dark. The primary nutrient in carrots, beta-carotene (responsible for the root’s distinctive orange colour), is a precursor to vitamin A and helps your eyes adapt to light in low-light conditions. Vitamin A can’t give you night vision superpowers or cure your contact lens addiction, but consuming adequate amounts of it will promote eye health.
Vitamin A also stimulates the manufacture and activity of white blood cells, is involved in bone remodelling, helps maintain healthy endothelial cells (those that line the body’s internal surfaces), and regulates cell growth and division, which are necessary for reproduction.
The two primary forms of vitamin A found in the humanoid diet are preformed vitamin A (retinol, retinyl esters) and then provitamin A carotenoids, such as alpha-carotene and beta-carotene, which are converted to retinol. Preformed vitamin A comes from animal foodstuffs, fortified foods, and vitamin supplements. Carotenoids are found naturally in plant foods. Other types of carotenoids are found in foods that are not rehabilitated to vitamin A but have health-promoting properties; these include lycopene, lutein, and zeaxanthin.
Recommended Amounts
Vitamin A appears on the nutrition facts label and is measured in international units (IU). However, the Organization of Medicine lists the Recommended Dietary Allowances (RDAs) for vitamin A in micrograms (mcg) of retinol activity counterparts (RAE) to account for the different interest rates of preformed vitamin A and provitamin A carotenoids. Under the Food and Drug Administration’s (FDA) new labelling rules for foods and dietary supplements, starting in July 2018, major companies will no longer list vitamin A in IUs but instead in “mcg RAE.”
RDA: The Optional Dietary Allowance for adults 19 years of age and older is 900 mcg RAE for men (equal to 3,000 IU) and 700 mcg RAE for females (equivalent to 2,333 IU).
UL: The bearable upper intake level is the supreme daily intake that is not likely to cause adverse health effects. The upper limit of the vitamin A dose from retinol is 3,000 micrograms of preformed vitamin A.
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