Speaker #0Hello and welcome to the Blueness Guide, the ideal nutrition guide for humankind. Today, we're going to talk about vitamin A. It's the first vitamin to have been discovered, back in 1913, which is why it carries that letter. It's a fat-soluble vitamin, meaning it's soluble in fats and therefore stored in them, as we learned in the previous podcast about vitamins in general. It is stored in large quantities by the body. and can be found either in its natural form or as provitamin A. Pro means precursor to vitamin A. The main provitamin A is beta-carotene, which is found especially in carrots, but also in certain other fruits and vegetables. So, what is vitamin A used for? What are its benefits? First of all, it plays an essential role in the quality of vision. by enabling the triggering of nerve impulses in the optic nerves. An insufficient intake of vitamin A can therefore increase the risk of cataracts and macular degeneration. Next, vitamin A, more specifically, beta-carotene, which is the precursor to vitamin A, has important antioxidant properties. And just as a reminder, antioxidants help fight against cellular aging and oxidative stress. Next, regarding the skin, vitamin A is a precursor to melanin, which is responsible for skin pigmentation. A good intake of vitamin A and beta-carotene helps prepare the skin for sun exposure, protects skin cells from external aggressions, and promotes their renewal. Finally, vitamin A is believed to have beneficial properties for bone growth, as well as for the health of mucous membranes and hair. Vitamin A deficiencies are virtually non-existent in developed countries. They are mainly found in disadvantaged populations and mostly lead to vision problems and a decrease in immune defenses. So, in principle, there is no reason to take vitamin A supplements. At high doses, beta-carotene intake can cause. Can cause the skin to take on an orange tint. And finally, in pregnant women. an excess of vitamin A can cause fetal malformations. As a result, the amount of vitamin A provided by food is more than enough to meet our needs. In fact, the recommended dietary intake of vitamin A is about 700 to 900 micrograms per day, or 0.8 milligrams per day. Vitamin A is found in animal-based foods, such as butter, eggs, milk, cheese, organ meats, and especially liver. Provitamin A, especially beta-carotene, is found in fruits and vegetables like carrots, apricots, mint, red peppers, lettuce, parsley, spinach, dark green leafy vegetables, cruciferous vegetables, sweet potatoes, and so on. It's worth noting that lipids have a beneficial effect on the absorption of vitamin A. In conclusion, vitamin A is naturally found in the foods recommended in the Blueness Guide, whether it's eggs, butter, organ meats, or green vegetables. It is also easily synthesized from provitamin A, which is found abundantly in fruits and especially in vegetables in general. So, in principle, there is no reason to take supplements, regardless of the type of diet you choose, whether it's a healthy diet or a standard one, all the more so because overdosing is strongly discouraged. So remember to check the vitamin A content. for example in any multivitamins you might buy. That's all for vitamin A. See you soon in the Blueness Guide.
