Vitamin A Vegetables


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    Michael Anders
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    Vitamin A is a generic term which is used to describe various molecules which display the biological activity of retinol (precursor of retinoids).

    Documented Benefits:
    Vitamin A is an essential nutrient. It is required for healthy cellular growth and plays an important role in immune function, blood lipid regulation and maintenance of mucous secretion ["Vitamin A deficiency modifies lipid metabolism in rat liver." Liliana B Oliveros, Marueda A Domeniconi, Verufnica A Vega, Laura V Gatica, Ana M Brigada, Marueda S Gimenez (February 14, 2007)" rel="popover" data-placement="top" role="button" data-trigger="focus" data-html="true">1].

    Ideas for Easier Integration:
    Eating vegetables which are orange in color is an easy way to select vegetables high in Vitamin A.
    Some of the best sources include:

    • Carrots
    • Sweet potato
    • Squash (butternet or winter)
    • Kale
    • Brocolli

    Additional Notes:

    • Serum Vitamin A levels have one of the most clear cut impacts on sebum production ["Human skin condition and its associations with nutrient concentrations in serum and diet." Esther Boelsma, Lucy P L van de Vijver, R Alexandra Goldbohm, Ineke A A Klufpping-Ketelaars, Henk F J Hendriks, Len Roza (January 23, 2003)" rel="popover" data-placement="top" role="button" data-trigger="focus" data-html="true">2]
    • Obtaining Vitamin A from vegetables sources (as opposed to supplements and animal products) prevents the risk of over consumption
    • Fish and eggs are also high in Vitamin A, but this objective focuses on vegetable
    • Don’t spend too much time focusing on specific measurements and percentages (IU)
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