Sunday, 17 May 2015

Vitamin A & Beat-carotene

Hi healthy eaters!
So today let's talk about vitamin A and beta-carotene, which both are really important and may improve many things to function more properly in your body. Both have enormous influence on you wellbeing and mood. 


Vitamin A is an essential nutrient, also known as retinol, which have important functions:
  • It helps your immune system work against infections,
  • It plays an huge role in vision as an essential element of rhodopsin (a protein that absorbs light,
  • It keeps skin, hair and nails healthy.
  • It also exerts an impact on the normal formation and maintenance of lungs, heart, kidneys and other organs.

There are two forms of Vitamin A available:
  1. PREFORMED VITAMIN A --> It can be found in animal an diary products. 
  2. PROVITAMIN A CAROTENOIDS --> It can be found in plan-based products, such as fruit and veggies. By far the most important is BETA-CAROTENE (more about it later in the post). 

VITAMIN A exists in: 
  • carrots,
  • green, leafy veggies,
  • orange-coloured fruit,
  • spinach,
  • tomatoes,
  • pumpkins,
  • butter and margarine,
  • cheese,
  • milk,
  • yogurth,
  • eggs,
  • liver,
  • oily fish.

You may also contribute good sources of BETA-CAROTENE, because it can be converted into vitamin A by your body. Beta-carotene gives yellow and orange fruits and veggies their colour.

The main food sources of beta-carotene are:
  • yellow, green and red leafy veggies, such as carrots, spinach red peppers or sweet potatoes,
  • yellow fruit such as apricots or mango.


*Cooking foods, which contain vitamin A causes a 25% loss,
*Washing and draining make the vitamin A vanish by 35%,
*Drying causes the highest loss of vitmin A, up to 50%.

Remember to wash all fruit and veggies before cooking, so that you remove microorganisms on the surface of them. 

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