Vitamin A is an essential nutrient that plays a fundamental role in the proper functioning of the body. It is particularly recognized for its beneficial effects on vision, the immune system, reproduction, and especially skin health. A diet rich in vitamin A helps maintain radiant skin and a healthy body.
What is vitamin A?
Vitamin A actually refers to a group of fat-soluble compounds, the two main forms of which are:
-
Retinol (active form of vitamin A ), found in animal products.
-
Carotenoids (such as beta-carotene), which the body converts to retinol. They are found in plant foods.
Foods rich in vitamin A
1. For animal products (preformed vitamin A)
-
Beef or chicken liver : one of the foods richest in vitamin A.
-
Eggs : especially the yolk, rich in retinol.
-
Whole dairy products : milk, butter, cheese.
-
Oily fish : such as salmon or mackerel.
2. For plant-based foods (beta-carotene)
-
Carrots : very rich in beta-carotene, a powerful antioxidant.
-
Sweet potatoes : an excellent plant-based source of vitamin A.
-
Spinach and other green leafy vegetables : rich in carotenoids.
-
Mangoes, apricots, melons : orange fruits that contain beta-carotene.
-
Squash : especially butternut squash or pumpkin.
The benefits of vitamin A for the skin
-
Promotes Cell Renewal
Vitamin A helps skin regenerate by accelerating skin cell turnover. It is often used in anti-acne and anti-aging treatments. -
Improves elasticity and firmness
It stimulates collagen production, helping to maintain supple and toned skin. -
Reduces Acne
Vitamin A derivatives, such as retinoids, are frequently prescribed to treat moderate to severe acne. -
Protects against oxidative damage
Beta-carotene acts as an antioxidant and protects the skin against free radicals responsible for premature aging.
The benefits of vitamin A for the body
-
Strengthening the immune system
Vitamin A plays a role in defense against infections. -
Improved night vision
It is essential for the formation of visual pigments in the retina. -
Growth and development
It is essential during childhood and pregnancy. -
Mucosal health
It maintains the integrity of internal tissues, particularly those of the respiratory and digestive tracts.