What if the key to your well-being was vitamin A?
Often relegated to second place behind more high-profile nutrients such as vitamin C or collagen, vitamin A is nonetheless essential to the body's proper functioning. Essential for vision, the immune system, skin health and cell development, it plays a key role in many biological processes. Present in various forms in the diet, it can be obtained from foods of both animal and plant origin. We tell you more about its benefits, food sources and recommendations for making the most of it ;).
A key nutrient for the body
This fat-soluble vitamin is essential for vision, immune system support, reproduction and cellular communication. It also supports the development and maintenance of vital organs such as the heart and lungs. Two main forms of vitamin A exist: preformed vitamin A (found in whole milk, animal liver and certain fortified foods) and provitamin carotenoids, derived from colorful plants such as carrots and sweet potatoes, which the body converts into active vitamin A.
A boon for vision, immunity and skin
Vitamin A is particularly well known for its benefits to vision, especially in preventing night blindness, since it is a key component of rhodopsin, a protein essential to the retina. It also plays a crucial role in maintaining the immune system, promoting the production of protective mucus and the development of epithelial cells that form a barrier against pathogens. What's more, thanks to its antioxidant properties, it helps reduce the risk of chronic diseases such as type 2 diabetes and certain forms of cancer. Finally, its beneficial action on skin and hair, particularly in the form of retinol and retinoic acid, makes it a precious ally for hair follicle growth and skin elasticity.
Recommended intakes and food sources
The recommended daily intake of vitamin A varies according to age and sex: 900 mg for adult men, 700 mg for women, and up to 1,300 mg for nursing mothers. Although supplements are available, a balanced diet is generally sufficient to cover these needs. Main sources include colorful vegetables such as sweet potatoes, spinach and carrots, as well as animal products such as liver, eggs and ricotta cheese. For optimal absorption, these foods should be eaten with healthy fat sources, such as olive oil or nuts. Excessive consumption of vitamin A, particularly in the form of supplements, can however lead to undesirable effects such as an increased risk of fractures or hair loss, so it's important to find the right balance.
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