那么什么是维生素A?/ So what is vitamin A?

那么什么是维生素A?

它是脂溶性维生素之一。 这意味着需要摄入脂肪才能吸收它。 维生素A的两种主要形式是β-胡萝卜素和视黄醇。 还有其他形式。 β-胡萝卜素需要被身体转化为视黄醇才可以使用。 另一方面,视黄醇可以让身体立即使用。


哪种维生素A最好?

所以,现在你知道维生素A的两种主要形式β-胡萝卜素和视黄醇。 β-胡萝卜素来源于水果和蔬菜等植物。

So what is vitamin A?

It is one of the fat soluble vitamins.  This means one needs to consume fat in order to absorb it.  Two main forms of Vitamin A are beta-carotene and retinol.  There are other forms as well.  Beta-carotene needs to be converted by the body to retinol before it can be used.  On the other hand, retinol can be immediately used.

Which is the best form of Vitamin A?

So, now you know there are two main forms of Vitamin A beta-carotene and retinol.  Beta carotene comes from plant sources such as fruits and vegetables.

含β-胡萝卜素高的食物

•烤红薯
•萝卜
•深绿叶蔬菜(菠菜,芜菁叶,甜菜)
•生菜
•甜瓜
•胡桃南瓜
•甜椒
•干杏
•熟豌豆
•熟西兰花



相反,视黄醇来自动物来源,如肝,卵和鱼。

Foods high in beta-carotene

  • Bake sweet potato
  • Carrots
  • Dark Green Leafy Vegetables (Spinach, Turnip greens, Beet greens)
  • Lettuce
  • Cantaloupe Melon
  • Butternut Squash
  • Sweet Peppers
  • Dried Apricots
  • Cooked Peas
  • Cooked Broccoli

Conversely, retinol comes from animal sources like liver, eggs, and fish.

含视黄醇高的食物


•发酵鳕鱼肝油
•鱼肝油
•动物肝脏(牛,鸭,鹅,羊)
•来自草食喂养的动物的全脂奶
•草食喂养的动物的黄油
•自由放养鸡的鸡蛋(蛋黄)

•草食喂养的动物的奶油
•虾


所有β-胡萝卜素需要被身体转化才能成为功能性视黄醇。 在至少6单位的β胡萝卜素中,将需要一个完美健康的人才能将其转化为1单位的视黄醇。 这意味着,你必须吃超过2000克(2公斤)的胡萝卜才能获得相同量的维生素A,就好像你吃了85克牛肝一样。 我们大多数人的健康都不完美,更不用说有那么的爱胡萝卜了。


喂喂,哪里有兔子呢?

Foods high in retinol

  • Fermented cod liver oil
  • Cod liver oil
  • Animal Live (beef, duck, goose, lamb)
  • Whole milk from grassfed animals
  • Butter from grassfed animals
  • Eggs (yolks) from free range chickens, ducks, goose
  • Cream from grassfed animals
  • Shrimp

All beta-carotene needs to be converted by the body in order to be functional retinol. It would take someone with perfect health at the very least 6 units of beta carotene in order to convert to 1 unit of retinol.  This would mean, you would have to eat over 2000 grams (2 kilograms) of cooked carrots to get the same amount of vitamin A as if you ate 85 grams of beef liver. Most of us are not in perfect health let alone love carrots that much.

Are there any rabbits out there?

那些不能正常转换的人有或很可能有存在缺陷



•糖尿病患者
•甲状腺功能障碍
•酒精使用者
•肝病患者
•胰酶缺乏症(消化酶缺乏症)
•暴露于毒素(农药,加工食品和快餐)
•某些处方药
•压力(身体和心理)
•低脂肪饮食或曾经低脂肪饮食
•消化问题(很多人现在有消化不良的问题)
•胆囊问题
•婴儿(胡萝卜不会为婴儿提供足够的维生素A)
•素食或素食饮食

Some of those not able to convert properly are or likely to have a deficiency

  • Diabetics
  • Those with thyroid disorders
  • Alcohol users
  • Those with liver diseases
  • Pancreatic enzyme deficiency (Digestive enzyme deficiency)
  • Exposure to toxins (Pesticides, Processed and fast foods)
  • Certain prescription medications
  • Stress (Physical and Mental)
  • Those who have low fat diets or have been on low fat diets
  • Digestive problems (Many people have poor digestion nowadays)
  • Gallbladder problems
  • Infants (carrots aren’t going to provide sufficient vitamin A for a baby)
  • Vegan or Vegetarian diet

那么如果我缺乏维生素A可能会发生什么?

•视力障碍如夜盲
•甲状腺功能障碍
•免疫系统差
•情绪障碍
•皮肤病(痤疮,湿疹)
•不孕不育
•内分泌不平衡

So, if I lack vitamin A what could happen?

  • Vision disorders such as night blindness
  • Thyroid disorders
  • Poor Immune system
  • Mood disorders
  • Skin disorders (Acne, eczema)
  • Infertility
  • Hormone Imbalances

所以,我听说维生素A太多是有毒的。




如果是一种合成形式的维生素A,是有可能的。另外,总是要注意你的饮食和补充剂的摄入量。维生素A最安全的形式来自于您的饮食和来自全食物提取的维生素A,而不是合成的维生素A或β-胡萝卜素。合成维生素A(常见的便宜维生素)是非常有毒的,而合成的β-胡萝卜素已经与吸烟和饮酒的人增加了癌症和心脏病风险有关




维生素A毒性迹象包括:


•骨损失
•浑噩
•脱发
•肝损害



为了正确使用维生素A,您需要牢记以下几点

•需要锌来帮助您的视觉
•需要脂肪来吸收
•需要维生素D
•需要维生素K2
•需要镁


总之,维生素A对身体正常运作非常重要。首先,确保您从您的饮食中获得维生素A(最好是动物来源),如果需要额外的维生素A,最好是从全食物提取出来的。确保您获得足够的锌,脂肪,维生素D,维生素K2和镁,这一点很重要,因此您的身体可以充分利用您的饮食中的维生素A。避免所有合成形式的维生素A,并留意您的膳食维生素A的 摄入量和补充剂维生素A的摄入量。


那么你得到足够的维生素A了吗?

 

(执笔者背景:美国高级医药师高级顾问。美国本土白人。持美国医师执照。译者为www.eliaus.com 的博主Elia,两个孩子的妈妈,也是执笔者的妻子。)

 

So, I have heard that too much vitamin A can be toxic.

Well it can be if you a synthetic form of vitamin A.   Additionally, always be mindful of your dietary and supplemental intake as well.  The safest forms of vitamin A are from your diet and from whole food sources which are vitamins made from foods rather than vitamin A or beta-carotene made in some laboratory.  Synthetic vitamin A (common in cheap vitamins) is quite toxic as synthetic beta-carotene has been linked to an increased cancer and heart disease risk in those who smoke and drink alcohol

Signs of vitamin A toxicity include:

  • Bone loss
  • Confusion
  • Hair loss
  • Liver damage

In order for vitamin A to be used properly you need to keep in mind the following

  • Needs zinc to help your vision
  • Needs fat to be absorbed
  • Needs vitamin D
  • Needs vitamin K2
  • Needs magnesium

In conclusion, vitamin A is very important for the body to function normally. First and foremost, make sure you get your vitamin A from your diet (preferably animal sources) and if you need additional vitamin A it is best to get it from whole food supplements. It is important to make sure you get sufficient zinc, fat, vitamin D, vitamin K2, and magnesium, so you your body can fully make use of the vitamin A in your diet. Avoid all synthetic forms of vitamin A and watch your dietary and supplemental intake of vitamin A.

So are you getting enough vitamin A?

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