Contents
1 What is vitamin A deficiency and how much vitamin A do you need every day?
2 Vitamin A deficiency symptoms
Vitamin A deficiency symptoms in women
3 Causes of vitamin A deficiency
4 Vitamin A in food
Vegan vitamin A sources Animal vitamin A sources Drinking meals against vitamin A deficiency

What is vitamin A deficiency and how much vitamin A do you need every day?

Vitamin A is a fat -soluble vitamin that plays a crucial role in vision, immune function, growth and development of the body. A Vitamin A deficiency occurs if the body does not absorb or save enough vitamin A to cover daily needs.

The recommended daily supply of vitamin A varies depending on age and gender. According to the German Nutrition Society (DGE), adults need between 0.8 and 1.1 milligrams of retinol activity equivalent (RAE) per day. Pregnant and breastfeeding women have a higher need of 1.1 to 1.5 milligrams of Rae a day.

Vitamin A deficiency symptoms

The symptoms of a vitamin A deficiency often develop gradually and can initially be unspecific. The most common signs include:

  • Night -blindness
  • Dry eyes and skin
  • Increased susceptibility to infections
  • Growth and developmental disorders
  • Cornea curvature

Vitamin A deficiency symptoms in women

Women of childbearing age are particularly susceptible to a vitamin A deficiency, since the need is increased during pregnancy and breastfeeding. In addition to the general symptoms, the following signs can occur:

  • Disorders of the menstrual cycle
  • Complications in pregnancy
  • Breastfeeding problems

Causes of vitamin A deficiency

There are various reasons why the body does not take up enough vitamin A or exploited:

  • Inadequate supply of food: A one-sided diet with little vitamin-rich foods is the most common cause of a deficiency.
  • Malabsorption: Diseases of gastrointestinal tract such as celiac disease, Crohn's disease or chronic pancreatitis can affect vitamin A.
  • Liver diseases: Since vitamin A is stored in the liver, liver diseases such as cirrhosis or hepatitis can lead to a deficiency.
  • Interactions with medication: Certain drugs such as cholestyramine or orlistat can hinder the absorption of fat -soluble vitamins.
  • Genetic factors: Rare genetic disorders such as the vitamin A transporter defect lead to an increased need or reduced storage.

Vitamin A in food

The best natural sources for vitamin A are animal products and certain types of fruit and vegetables. Here is an overview of the vitamin-rich foods (animal or herbal) with their average vitamin A content per 100 g:

Vegan vitamin A sources

Vegan vitamin A sources Vitamin A content per 100 g
1. Sweet potato (baked) 961 μg
2. Carrots (cooked) 852 μg
3. Apricotes (dried) 633 μg
4. Pak Choi (raw) 618 μg
5. Butternusskürbis (baked) 558 μg
6. Spinat (raw) 469 μg
7. Roman salad (raw) 436 μg
8. Kale (cooked) 380 μg
9. Garden cress (raw) 346 μg
10. Wances chard (cooked) 306 μg

Animal vitamin A sources

Animal vitamin A sources Vitamin A content per 100 g
1. Lamb liver (fried) 7782 μg
2. Cattle liver (fried) 7744 μg
3. Braunschweig Schweinelberwurst 4220 μg
4. EAL (cooked) 1137 μg
5. Thuna (cooked) 757 μg
6. Butter 684 μg
7. Hart (cheese cheese 486 μg
8. 411 μg
9. Egg yolk (raw) 381 μg
10. Cheddar 337 μg

Drinking meals against vitamin A deficiency

Drinking meals like that of Saturo Can also go to Vitamin A supply contribute. They contain a balanced combination of nutrients, including a defined amount Vitamin A. The regular consumption of such astronaut food can help the Vitamin A requirement to cover and one Shortage to prevent.

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Frequently asked questions

How is a vitamin A deficiency?

Frequent symptoms of vitamin A deficiency are night blindness, dry eyes, dry and scaly skin, increased susceptibility to infect, delayed growth in children and dryness. In severe cases, a vitamin A deficiency can even lead to blindness.

Where is there a lot of vitamin A?

You can find a lot of vitamin A in animal foods such as liver, egg yolk, butter and high -fat fish species such as salmon or mackerel. Provitamin A is also contained in vegetable foods such as carrots, kale, spinach, paprika and apricots in the form of beta-carotene that can convert your body into vitamin A.

What does vitamin A do on the face?

Vitamin A is a real beauty booster for your face! It stimulates collagen production, which ensures tighter and younger -looking skin. In addition, vitamin A promotes cell renewal, which makes your complexion more even and more radiant. Vitamin can also help with acne: it regulates sebum production and thus counteracts impurities and inflammation. Your complexion becomes clearer and pure.

What blocks vitamin A recording?

Above all, a lack of zinc, protein or fat in diet can block the absorption of vitamin A. Certain diseases such as cystic fibrosis, celiac disease or chronic diarrhea can also affect vitamin A. In addition, some medications such as laxatives or cholesterol can disrupt the absorption of vitamin A.

What happens if you take too much vitamin A?

A too high supply of vitamin A over a longer period of time can lead to hypervitaminosis A. Symptoms of vitamin A overdose are headache, nausea, vomiting, blurred seeing, coordination disorders and skin changes. In the case of pregnant women, there is also an increased risk of malformations in the unborn child.

What is the difference between vitamin A and retinol?

The main difference between vitamin A and retinol is that vitamin A is a generic term for a whole group of fat -soluble vitamins, while retinol is a special form of vitamin A. Retinol is the purest and most active form of the vitamin that can be used directly by the body. You can absorb vitamin A through animal foods and vegetable carotenoids, whereas retinol mainly occurs in animal sources such as liver, egg yolk and dairy products. In cosmetics, retinol is often used as an anti-aging active ingredient because it stimulates collagen production and renews the skin.

Is beta-carotene the same as vitamin A?

No, beta-carotene is not the same as vitamin A, but it is a preliminary stage of it. Beta-carotene belongs to the group of carotenoids that the body can convert into vitamin A. However, this conversion process is limited, so that you take less vitamin A from beta-carotene than from animal sources with pre-shaped retinol. While vitamin A is mainly responsible for vision, immune system and cell growth, beta-carotene as antioxidant has further positive effects. It protects your cells from harmful free radicals and strengthens your skin from the inside against UV radiation.

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