By Anna Niec
Nutritionist

This is the first of a series of articles that will focus on nutrients.

Nutrients are naturally present in foods or synthetically produced in laboratories.

The best source of nutrients is fresh food.

Recommended Dietary Intakes Vitamin A Pro-vitamin A Men 19-64 750mcg Women 19-54 750mcg Best sources LIver, eggs, yellow fruit and mature cheese, and vegies butter, margarine, Intake one serve a day two serves

Scientists are not able to replicate the entire set of nutrients found in nature and many more may still be discovered.

Nutrients are essential to the maintenance of good health.

Lack of minerals and/or vitamins in our diet will eventually result in compromised health, for example, more frequent colds, lower energy levels and poor skin.

In Australia, we are able to eat a varied, nutritionally balanced diet which provides us with all the nutrients we need to remain in good shape.

Unfortunately, we are often relying on too many processed meals or snacks which are high in calories but nutritionally poor.

My aim in writing the nutrient files is to introduce each of the essential vitamins and minerals and explain how to make sure we eat each of the nutrients in sufficient amounts to ensure good health.

Vitamin A
Vitamin A is one of the four fat-soluble vitamins. It is essential for good eyesight and a robust immunity.

The human body can make vitamin A from a group of plant molecules called carotenoids.

These are turned into active vitamin A following their absorption.

Carotenoids are found in yellow/orange coloured fruits and vegetables as well as dark leafy vegetables.

Vitamin A deficiency is rare in Australia.

The amount of vitamin A can, however, be marginal in a very low fat diet.

Those of you who are serious about your physique and fitness level and follow a low fat diet, peruse the table shown to check whether or not you are consuming a sufficient amount of vitamin A.

If you smoke, your requirements for vitamin A rise.

Many of the toxic chemicals present in cigarette smoke, once inhaled, damage healthy cells in the lungs.

Vitamin A has been shown to help strengthen the epithelial cells that are the first point of contact with inhaled smoke inside the lungs.

The recommended amounts of vitamin A, together with its best food sources, including excellent food sources of pro-vitamin A, are listed in the table below.

To prevent losses of vitamin A in food preparation don’t fry foods too often – temperatures above 100 degrees celsius increase vitamin A loss.

Also avoid leaving foods exposed to air for long periods of time.

If you suspect that you may be eating too little vitamin A, don’t be tempted to reach out for a supplement.

Taking vitamin A in large doses or for a long period of time may result in vitamin A toxicity.

If you already take a vitamin supplement, please ensure that you are not taking vitamin A in amounts over the safe upper limit which is 3000 mcg daily.

Generally, vitamin A supplements should not exceed the daily RDI (Recommended Dietary Intake).

• Next in the nutrient files: Be in tune with the Bs