Vitamin A

 

Vitamin A

Pre-formed vitamin A exists only in animal products.  What does a plant-based eater need to do?  There are about 50 carotenoids from plants that the body can convert into Vitamin A, the most common being beta-carotene.  Beta-carotene is an anti-oxidant which fights free radicals, especially in the brain which is mostly fat.  Studies have shown that anti-oxidants through diet helps people's immune systems protect against free radicals and lowers the risk of chronic diseases like cancer and heart disease. Vitamin A deficiency begins with night blindness and can progress to more serious complications.  I guess that is why our parents wanted us to eat those carrots!   Also this deficiency reduces the ability to fight off infections and why it is important in building good red blood cell formation.   Animal products like beef, lamb and goose liver are very high in Vitamin A.  The problem is Vitamin A is fat-soluble and is stored in our liver which can be toxic.  The body limits the amount of beta-carotene converted to Vitamin A and only uses what is needed.  So, if  the body has too much beta-carotene in its system and doesn't need it as A, it will store it as beta-carotene until needed.  This will help keep the liver from becoming toxic.  Plants to the rescue!  Our body needs approximately 700-900 RAE(retinol activity equivalent) each day for optimal nutrition.  

Some Plants High in Beta-carotene:

Sweet potato...1/2 cup baked...961  RAE

Pumpkin...1/2 cup canned...953 RAE

Carrots...1/2 cup boiled...665 RAE

Butternut Squash...1/2 cup baked cubes...572 RAE

Carrot juice...1/4 cup...564 RAE

Spinach...1/2 cup cooked...472 RAE

Collard greens...1/2 cup cooked...386 RAE

Broccoli... 1/2 cup boiled...120 RAE

By adding a source of healthy fat such as avocados, olive oil, nuts and seeds with these foods help your body to absorb the beta-carotene.   Try blending carrot juice with full-fat coconut milk(canned) and ginger!

Have  great week.

Be kind.

WEAR YOUR MASK!

Judd