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NEWS: VITAMIN A-FRIEND OR FOE?
October 2004
Vitamin A is a fat-soluble vitamin that is essential for good health.
This vitamin keeps our eyesight keen, skin smooth and immune system strong.
It is found naturally in both plant and animal products. Recently scientists
have studied this vitamin and have linked excessive intake to contributing
to weak bones. Let's take a closer look at the latest facts and see if
Vitamin A is a friend or a foe.
FORMS
OF VITAMIN A
There are two forms of vitamin A: retinol and carotenoids. Retinol, the
active form of vitamin A, is found in animal products, fortified cereals
and dietary supplements. The other form, carotenoids, includes beta-carotene,
is derived from plants and is abundant in fruits and vegetables.
ACCUMULATING
VITAMIN A
Excess intake
of vitamin A from retinol is stored in the body and can build up to toxic
levels. This may cause liver problems, dry itchy skin, hair loss, fatigue
or loss of appetite. Most recently it was noted to contribute to weak
bones. Carotenoids do not contribute to vitamin A toxicity, since the
body converts only what is needed. Too much may cause the skin to have
an orange tint, which is reversible.
WHAT IS YOUR VITAMIN A IQ?
1. Excessive Vitamin A from retinol will promote strong bones.
True or False?
2. The more
Vitamin A consumed, the better.
True or False?
3. Beta-carotene from plants cannot be converted to Vitamin A.
True or False?
4. Consume Vitamin A more from animal than plant sources. True
or False?
5. Carotenoids pose the same toxic risks associated with excessive retinol
intake.
True or False?
6. Dark green leafy and bright orange produce is not a good source of
beta-carotene.
True or False?
7. Too much retinol may cause a yellow discoloration of the skin.
True or False?
8. Fortified cereals generally contain the beta-carotene vs. the retinol
form of Vitamin A.
True or False?
9. Everyone
should take a supplement of beta-carotene.
True or False?
10. Vitamin
A is water soluble and not stored in the body.
True or False?
See answers
at the end of this column.
FRIEND OR FOE?
Friend - Vitamin A is an antioxidant, helps to prevent
cell damage and disease. It can boost the immune system, building resistance
to infections. Vitamin A is vital to eye health and maintaining smooth
skin.
Foe - Excess not only can damage the liver but may cause
the bones to be brittle. Vitamin A is necessary for bone growth; however,
too much may make the bones brittle and weak, especially as we get older.
HOW
MUCH VITAMIN A EACH DAY?
The Daily Value for vitamin A is 5000 IU, listed on food and supplement
labels and is based on an old requirement. The latest recommendations
are 2,333 IU for women and 3,000 IU for men. Limit retinol to 3,000 IU
daily, do not take separate supplements of vitamin A or beta-carotene,
limit liver to once a month.
VITAMIN A IQ ANSWERS:
All
of the answers are false!
9-10 correct answers = Congratulations, you’re tuned into food and
nutrition.
6-8 correct = you need a bit of fine-tuning.
5 or less correct = don’t give up, just get a tune up! Good job!
NOURISHING
NEWS ARCHIVES
August
2004 Newsletter
©CNS/RQA/CA, INC. 2/04
Carotenoids--Have
More Retinol--Have
Less .
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