Remember that gorgeous fall weather we had earlier this week? It has been replaced by gross, thick, humid summery air. The sweat puddles in my apartment after this morning’s 9 miler are no joke. Ew. Come back, fall!
I know I’ve been saying this in most of my posts lately, but this week has been nuts. We had a big program launch for work, and it was great to see months of planning pay off.
Celebration: ABC Kitchen
Summer berry trifle with angel food cake
I didn’t take pictures of every course (i.e., didn’t want to client to think I’m a nutjob), but it was all amazing per usual.
In the early morning hours before this delicious indulgence, I did some mile repeats.
- 2 miles warm up
- Mile 1 @ 7:45 (~3 minutes break in between sets)
- Mile 2 @ 7:33
- Mile 3 @ 7:35
- ~2.5 miles cooldown
Total: 8 miles. I felt pretty good on these repeats, though definitely still a little fatigued from Saturday’s 20 miler. The plan was to do four repeats, but I wanted to end strong and am pretty happy with the workout overall.
So, I’m wondering if you guys will like this. I’m thinking of posting about important vitamins and minerals as I learn about them in my vitamins and minerals class (minus the more scientific details). I’m hoping this will be a good study aid AND interesting to you…
First up is Vitamin A*
What it does (hint: a lot!)
- Plays an important role in vision
- Aids in bone growth
- Is key for cell differentiation and division (which is why too much or too little can cause birth defects)
- Helps regulate immune function
Where you get it
Vitamin A is available in foods in two different forms. The most absorbable form is found in animal products like:
- Liver
- Eggs
- Milk
- Cheese
Another form, called the carotenoids, is available in orange, yellow and green leafy produce:
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Apricots
- Mangoes
How much you need
Here’s where it gets a little confusing. Because Vitamin A is absorbed in different forms, the amount you need is defined in an amount called retinol activity equivalent (RAE). Retinol is the active form of Vitamin A once it gets absorbed into our bodies in either of these forms.
- Women 19+ need 700 micrograms/day
- Men 19+ need 900 micrograms/day
Umm, ok. Do I get enough?
Most Americans do get enough Vitamin A as long as they’re eating five servings of fruits and veggies (or close to that), and/or eggs, dairy and the occasional liver. Deficiency is more of a problem in developing countries, where they don’t have regular access to these types of foods.
It’s a fat soluble vitamin, which means it can only be absorbed in the presence of fat. Just one reason why it’s important to get some fat in your daily diet!
The body is great at storing Vitamin A, which is why it can be dangerous if you take supplements with high levels of vitamin A (and it’s not really recommended).
One thing I remember from when I was younger is being told to eat carrots because they were good for your eyes. It’s so true! Carrots contain a high amount of beta carotene, one type of carotenoid, and when converted to retinol they help keep your eye membranes healthy and regulate the conversion of light energy into nerve impulses, which allows us to see. That’s why people that are severely deficient in Vitamin A for a long period of time are at a very high risk for blindness.
The bottom line
Vitamin A is essential! But the good news is that you probably get enough if you eat a well-balanced diet. And what better time to enjoy the delicious, colorful flavors of fall – pumpkin, carrot, butternut squash, sweet potatoes, yum!
Question: Thoughts on posts like this? What’s your favorite Vitamin A-containing food? I heart sweet potatoes.
*Note: This post is based on my learnings from my graduate nutrition class on vitamins and minerals and/or reputable research. I’m not an expert/RD yet, but I will be soon 
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