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Vitamin A is a family of fat-soluble vitamins. Retinol is one of the most active, or usable, forms of vitamin A, and is found in animal foods such as liver and eggs and in some fortified food products.
Retinol is often called preformed vitamin A. It can be converted to retinal and retinoic acid, other active forms of the vitamin A family.
Some plant foods contain darkly colored pigments called provitamin A carotenoids that can be converted to vitamin A. In the U.S., approximately 26% and 34% of vitamin A consumed by men and women is provided by provitamin A carotenoids .
Beta-carotene is a provitamin A carotenoid that is more efficiently converted to retinol than other carotenoids .
For example, alpha-carotene and b-cryptoxanthin are also converted to vitamin A, but only half as efficiently as beta-carotene . Lycopene, lutein, and zeaxanthin are other carotenoids commonly found in food. They are not sources of vitamin A but may have other health promoting properties. The Institute of Medicine (IOM) encourages consumption of carotenoid-rich fruits and vegetables for their health-promoting benefits.
Vitamin A plays an important role in vision, bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become .
It helps maintain the surface linings of the eyes and the respiratory, urinary, and intestinal tracts . When those linings break down, bacteria can enter the body and cause infection . Vitamin A also helps maintain the integrity of skin and mucous membranes that function as a barrier to bacteria and viruses .
Vitamin A helps regulate the immune system . The immune system helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses. Vitamin A may help lymphocytes, a type of white blood cell that fights infections, function more effectively.
Some carotenoids, in addition to serving as a source of vitamin A, have been shown to function as antioxidants in laboratory tests. However, this role has not been consistently demonstrated in humans. Antioxidants protect cells from free radicals, which are potentially damaging by-products of oxygen metabolism that may contribute to the development of some chronic diseases.
Preformed vitamin A is found in animal foods such as whole eggs, whole milk and liver.
Fortified foods such as fortified breakfast cereals also provide vitamin A. Provitamin A carotenoids are abundant in darkly colored fruits and vegetables. Most fat free milk and dried nonfat milk solids sold in the US are fortified with vitamin A to replace the vitamin A lost when the fat is removed . Tables 4 and 5 at the end of this document list animal sources of vitamin A and a variety of plant sources of provitamin A carotenoids .
It is important for you to regularly eat foods that provide vitamin A or beta-carotene even though vitamin A is stored in the liver . Stored vitamin A will help meet needs when intake of provitamin A carotenoids or preformed vitamin A is low .
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