Vitamins are an enigma! We know that we need them. We know that our foods contain them. But keeping track of what a vitamin does is overwhelming. Most of the time, we just eat our fruits and vegetables and pray for the best, right?!
I find myself relieved to read an article or synopsis of what foods contain what vitamins, it takes the work out of guessing (one less thing for me to ponder). So, let me break down what I know about vitamins (provide a cheat sheet of sorts), specifically Vitamin A for this article.
The word vitamin is Latin. Specifically, vita means "essence of life." Which makes sense because vitamins are molecules that the body needs to function and grow properly. So basically, vitamins are life, literally! There are two types of vitamins: Fat-soluble and water-soluble. Fat-soluble vitamins are found in fatty foods and water-soluble vitamins are bundled in proteins and carbs. (Ballantyne, 2017)
Vitamin A is a fat-soluble vitamin that helps with vision, nerve function, healthy skin, roles in reproduction, immunity, and antioxidant function. Vitamin A comes in three forms: Retinal, Retinoic Acid, and Carotenoids (precursor). Retinal plays a huge role in our vision. Nine times out of ten, if we are experiencing certain eye issues, we are lacking Vitamin A. Many are familiar with Retinoic Acid (Retinol) in skin products and its contribution to skin cell turnover in age renewal. Retinol keeps the wrinkles at bay and gives your skin that snapback-supple glow we all want (Amen!). Carotenoids are vibrantly colored pigmented antioxidants. We are familiar with Carotenoids in bell peppers, carrots, and sweet potatoes, and many other colorful fruits and veggies. Carotenoids protect against oxidative stress and have cancer-protective properties. (Ballantyne, 2017)
By now you are wondering if you get enough Vitamin A in your diet (lord knows we don't need any unexpected vision problems because we didn't eat enough carrots #NearSightedGang). Check out my cheat sheet below.
Noire Nutrition
by Aziza Lucas, NTP
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