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What you want to aim for daily: 3000micrograms or 3mg per day.
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From:
Animal based sources such as organ meats, small oily fish & eggs are already in the perfect form for our bodies to absorb, requiring no conversion work.
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Although vegetable sources like carrots, yellow peppers and kale technically do contain good levels of vitamin A, the conversion rate from beta carotene (the inactive form) to retinoid (the active form), is problematic for people who have gut health issues, nutrient absorption issues, and compromised health in general.
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How:
This is a fat soluble vitamin, which means you need to consume it with a source of fat in order to absorb the vitamin A. If you’re getting this from animal based food, the fat is already provided for you, so just eat already.
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Why:
Vitamin A is important for the immune system because it supports the functioning of our natural killer cells. These are the cells which actively seek to destroy pathogens, kind of like hitmen in gang films.
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Vitamin A is also very important for protecting respiratory health, and a deficiency in this nutrient can lead to a predisposition of respiratory infections.
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Aside from it’s direct benefits, vitamin A also helps with absorption of iron – which many people struggle to absorb, especially vegans and those with compromised gut health.
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As always, unless you are under the guidance of a clinician, please do not start supplementing without the supervision of a professional.
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Improper supplementation with vitamin A can be toxic in the wrong doses and dangerous for the wrong population groups (pregnant women, women trying to conceive and smokers).
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