Vitamin A

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See also: Vitamin A and Covid
Ball-and-stick chemical model for retinal, a type and/or precursor of Vitamin A.

Vitamin A, also known as retinol, is a fat-soluble[1][2] group of retinoids[3] that are necessary and beneficial for health. It is considered essential:[4]

“ for healthy vision, metabolism and cell development. It’s an important factor in keeping your immune system and reproductive system healthy. Your body can’t make vitamin A on its own, so you must get it through the foods you eat. ”

Eye problems, hair loss, and dry skin are associated with deficiencies in Vitamin A. Reproductive health has also been linked to Vitamin A. The CDC recommends, but downplays due to its bias for vaccination, Vitamin A to combat the measles.[5]

Recommended daily allowance

“ RDA: The Recommended Dietary Allowance for adults 19 years and older is 900 mcg RAE for men (equivalent to 3,000 IU) and 700 mcg RAE for women (equivalent to 2,333 IU). UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for vitamin A from retinol is 3,000 micrograms of preformed vitamin A.[6] ”

Walmart sells a Vitamin A supplement that is 2,400 mcg (μg) per dose, which is 267% of the daily Recommended Dietary Allowance (RDA). The government recommends an upper limit for male adults of 3,000 μg per day.

Sources of Vitamin A

Good specific sources of Vitamin A include:

  • carrots, a half-cup of which provides "73% of your daily requirement of vitamin A."[7]
  • spinach, which is rich in carotenoids that most bodies can convert into Vitamin A. One cup of raw spinach (30g) contains 2,813 IU of Vitamin A; one cup of brussels sprouts (88g) contains 664 IU of Vitamin A.

General sources of Vitamin A are:[4]

  • Green vegetables, particularly leafy greens and broccoli. Some sources say that one cup of brussels sprouts supplies 24% of the daily suggested amount of Vitamin A.[8] Green peas provide 34% of the Recommended Dietary/Daily Intake (RDI), per half cup (170 grams).[9] A cup of green beans provides less, only 15% of the RDI for Vitamin A.
  • Orange/yellow vegetables (e.g., carrots, pumpkin, sweet potatoes and squash). Merely 3.5 ounces (100 grams) of a sweet potato provides 100% of the daily suggested quantity of Vitamin A; "According to the Office of Dietary SupplementsTrusted Source (ODS), a baked sweet potato in its skin will provide around 1,403 mcg of vitamin A, or 561% of a person’s daily requirement."[10]
  • Tomatoes (1499 IUs of vitamin A)
  • Orange/yellow fruits (e.g., oranges, mangos, cantaloupe and papayas)
  • Yellow (not white) corn ("One cup of yellow corn supplies 13 percent of your RDA of vitamin A."[11])
  • Dairy, like milk (251 IU in a cup of 2% milk), cheese (1 slice of lowfat swiss cheese has 8% of the daily recommended amount), and eggs (1 large scrambled egg has an estimated 353 IU in Vitamin A)
  • Chicken, beef and liver
  • Salmon and some other types of fish; salmon has "3.5 oz (100 g) contains 69 mcg of retinol, or 8% of the DV."[12]
  • Some cereals if fortified with Vitamin A

It is commonly presumed that all cow's milk, including low-fat and skim varieties, are inherently abundant in Vitamin A. However, due to its fat-soluble chemical properties, the skimming process removes some,[13][14] if not almost all of the Vitamin A. Most of the Vitamin A in low-fat and fat-free milk is artificially fortified, which the Food and Drug Administration mandates.[15]

Deficiency Level

"Normal values range from 20 to 60 micrograms per deciliter (mcg/dL) or 0.69 to 2.09 micromoles per liter (micromol/L)," although the normal ranges may vary a bit depending on the laboratory used.[16]

History

“ In 1912, an English biochemist called Frederick Gowland Hopkins found unknown factors present in milk that were not fats, proteins or carbohydrates, but were required to aid growth in rats. Hopkins was later awarded the Nobel Prize (in 1929) for this discovery. In 1917, Elmer McCollum ... along with Lafayette Mendel and Thomas Burr Osborne ... discovered one of these substances while researching the role of dietary fats. In 1918, these “accessory factors” ... were referred to as vitamin A.[17] ”

In 2001, the US Institute of Medicine reviewed studies that showed an absorption rate by the body of only half the provitamin-A carotenoids previously thought to be absorbed, and on that basis recommended a new unit, named the retinol activity equivalent (RAE).[17]

Effectiveness against measles

While the vaccine police prefer to credit vaccines for reducing the incidence and harm caused by measles, other evidence suggests that Vitamin A played and continues to have a very beneficial role in combatting measles.[18]

See also

References

  1. ↑ Vitamin A. Harvard T.H. Chan School of Public Health. Retrieved June 7, 2023.
  2. ↑ Kubala, Jillian (April 24, 2023). Vitamin A: Benefits, Deficiency, Toxicity, and More. Heathline. Retrieved June 7, 2023.
  3. ↑ Arnarson, Atil (January 11, 2022). The Fat-Soluble Vitamins: A, D, E, and K. Heathline. Retrieved June 7, 2023.
  4. ↑ 4.0 4.1 https://my.clevelandclinic.org/health/diseases/23107-vitamin-a-deficiency
  5. ↑ https://wwwnc.cdc.gov/travel/yellowbook/2024/infections-diseases/rubeola-measles#:~:text=Administer%20vitamin%20A%20as%20follows,a%20day%20for%202%20days.
  6. ↑ https://www.hsph.harvard.edu/nutritionsource/vitamin-a/
  7. ↑ https://www.webmd.com/food-recipes/benefits-carrots
  8. ↑ https://www.verywellfit.com/brussels-sprouts-nutrition-facts-calories-and-health-benefits-4118297
  9. ↑ https://www.healthline.com/nutrition/green-peas-are-healthy#TOC_TITLE_HDR_4
  10. ↑ https://www.medicalnewstoday.com/articles/281438#benefits
  11. ↑ https://healthfully.com/what-vitamins-are-in-corn-5774066.html
  12. ↑ https://www.healthline.com/nutrition/foods-high-in-vitamin-a#vitamin-a-foods:~:text=3.5%20oz%20(100%20g)%20contains%2069%20mcg%20of%20retinol%2C%20or%208%25%20of%20the%20DV
  13. ↑ June 15, 2018. 1% Milk vs. Skim Milk. Cook'n. Retrieved June 7, 2023.
  14. ↑ Milk. Better Health Channel. Retrieved June 7, 2023.
  15. ↑ March 28, 2023. Code of Federal Regulations Title 21. Food and Drug Administration. Retrieved June 7, 2023.
  16. ↑ https://www.ucsfhealth.org/medical-tests/vitamin-a-blood-test#:~:text=Normal%20Results,vary%20slightly%20among%20different%20laboratories.
  17. ↑ 17.0 17.1 https://www.news-medical.net/health/Vitamin-A-History.aspx
  18. ↑ https://methods.cochrane.org/equity/vitamin-measles
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