Vitamin A (Retinoids; β-Carotene precursor)
Overview
Vitamin A is a fat-soluble vitamin that exists in two main forms: preformed vitamin A (retinoids) from animal sources and provitamin A carotenoids (like β-carotene) from plant sources. Vitamin A is essential for vision, immune function, and neurodevelopment. Provitamin A carotenoids also function as antioxidants in neural tissue, contributing to the antioxidant network that protects brain cells from oxidative damage. The absorption of carotenoids is significantly enhanced when consumed with dietary fats, making food pairing important for maximizing bioavailability.
Recipes
3 recipes containing this substance
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Foods
10 foods containing this substance
Butter
See grass-fed butter for detailed information
Egg Yolks
Nutrient-dense part of eggs with choline, lutein, and fat-soluble vitamins
Eggs
Complete protein with choline, B vitamins, and phospholipids
Ghee
Heat-stable clarified butter with butyrate and fat-soluble vitamins
Grass-Fed Butter
Butyrate, CLA, vitamins A/D/K2, selenium, and C15:0
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Liver
Nutrient-dense organ meat with bioavailable B12, retinol, iron, and CoQ10
Organ Meats
Nutrient-dense offal including liver, heart, kidney
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Swiss Chard
Leafy green rich in iron, magnesium, folate, and carotenoids
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Oxidative Stress | Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network |
References
- Carotenoids, particularly lutein, zeaxanthin, and β-carotene, play a neuroprotective role through their antioxidant and anti-inflammatory properties Johnson 2014
- The bioaccessibility of carotenoids in vegetables is remarkably low—only 1-3% of the β-carotene in raw carrots is accessible for absorption Fielding et al. 2005
- Co-consuming a small amount of unsaturated fat with polyphenol-rich foods improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption Kindel et al. 2010 Brown et al. 2004