Vitamin A
Vitamin A is a powerful antioxidant and is responsible for the maintenance of healthy cells, vision and your immune system.
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Sweet potato and other brightly pigmented fruits and vegetables are a great source of Beta-Carotene (which is a precursor of Vitamin A).
Beta-Carotene as the precursor simply means that it is then transformed into Vitamin A in the body for use. This is determined and regulated by Vitamin A status in the body.
In all plant foods, Beta-carotene is the present compound and preformed Vitamin A is only found in animal products (as it’s transformed in the animal’s body from consumption of plant foods).
However, a preformed compound does not necessarily mean it is better.
An upper limit for Vitamin A is set in place but there is no set upper limit for Beta-Carotene.
An upper limit is set for some nutrients to determine a safe level of consumption, anything consumed above the designated safe level can induce toxicity and in turn bring about adverse side affects.
Although Beta-Carotene is a precursor for Vitamin A, there is not upper limit as it’s conversation rate is determined by Vitamin A levels in the body, therefore, if it is not needed it will not be converted into Vitamin A.
Symptoms of a toxicity can include liver damage and bone malformations.
Symptoms of a deficiency can include dry skin, headache, irritability, vomiting, bone pain, night blindness, increased risk of infection.
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Good food sources include dark green and brightly pigmented (red, orange, yellow) fruit and vegetables such as:
Carrots
Sweet potato
Spinach
Apricots
Cantalopoue
Tomatoes
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