Vitamin A

Name: Damani Roberts, nyrobi Adams

Due Date: November 22, 2019
Form: 3a
Subject: Food, Nutrition and health
 Table of Contents
Definition
Water soluble
Fat soluble
Sources of Water soluble and Fat soluble
Deficiency
Functions
Food sources

What is Vitamin A and what do they do?

Vitamins are essential micronutrients required by the body in small amounts to support a
range of vital functions.  Vitamins are divided into two groups: water-soluble (B-complex
vitamins and C vitamins) and fat-soluble vitamins (A, D, E and K). Unlike water-soluble
vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver
and fatty tissues, and are eliminated much more slowly than water-soluble vitamins
Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A
also helps the heart, lungs, kidneys, and other organs work properly.
There are two different types of vitamin A. The first type, preformed vitamin A, is found in
meat, poultry, fish, and dairy products. The second type, provitamin A, is found in fruits,
vegetables, and other plant-based products. The most common type of provitamin A in foods
and dietary supplements is beta-carotene.

Sources of Fat and Water soluble

Beta- Carotene (Water soluble)
The human body converts beta carotene into vitamin A (retinol) - beta carotene is a precursor
of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune
system, and good eye health and vision.
Beta carotene is not an essential nutrient, but vitamin A is. Beta carotene's chemical formula -
C40H56 - was discovered in 1907
Vitamin A can be sourced from the food we eat, through beta carotene, for example, or in
supplement form. The advantage of dietary beta carotene is that the body only converts as
much as it needs.
Excess vitamin A is toxic. Toxic vitamin A levels can occur if you consume too many
supplements.
Retinol found in meat and dairy products, with liver and fish oils being the best sources..
Fat-soluble vitamins provide the most benefit when consumed alongside foods that
contain fat. Fat-soluble vitamins will not dissolve in water. Instead, fat-soluble vitamins
absorb best when taken with higher-fat foods. Once absorbed into the body, fat-
soluble vitamins are stored in fatty tissues and liver.

Function
Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes,
and skin. It is also known as retinol because it produces the pigments in the retina of the eye.
Vitamin A promotes good eyesight, especially in low light. It also has a role in healthy
pregnancy and breastfeeding.
Vitamin A is found in two forms:
 Retinol: Retinol is an active form of vitamin A. It is found in animal liver, whole
milk, and some fortified foods.
 Carotenoids: Carotenoids are dark-coloured dyes (pigments). They are found in plant
foods that can turn into active form of vitamin A. There are more than 500 known
carotenoids. One such carotenoid is beta-carotene.
Beta-carotene is an antioxidant. Antioxidants protect cells from damage caused by substances
called free radicals.
Free radicals are believed to:
 Contribute to certain long-term diseases
 Play a role in aging
Eating food sources of beta-carotene may reduce the risk for cancer.
Beta-carotene supplements do not seem to reduce cancer risk.

Difference between fat souble and water souble vitamins

A vitamin that can dissolve in fats and oils. Fat-soluble vitamins are absorbed along
with fats in the diet and can be stored in the body's fatty tissue. They come from plant and
animal foods or dietary supplements. Vitamins A, D, E, and K are fat-soluble.
Water soluble vitamins include Vitamin C and the vitamin B complex: thiamine (B1),
riboflavin (B2), niacin (B3), pantothenic acid (B5), Vitamin B6, biotin (B7), folic acid
(B9), Vitamin B12. Vitamin A in its Beta-Carotene form is also water-soluble. able to be
dissolved in water

Sources of Vitamin A
Preformed vitamin A is found in foods from animal sources, including dairy products, fish,
and meat (especially liver). By far the most important provitamin A carotenoid is beta-
carotene; other provitamin A carotenoids are alpha-carotene and beta-cryptoxanthin.
Fruits and vegetables. Dark green leafy vegetables, for example amaranth (red or green),
spinach and chard. Orange-fleshed sweet potatoes. Carrots. Squashes/pumpkins. Yellow
maize. Mangoes. Papayas.