Vitamin A

Vitamin A is a fat-soluble vitamin & in its naturally occurring form it is known as retinol. Retinol is mainly found in animal products & it will be better metabolised by the body if taken with fat, oil or protein in the same meal. Vitamin A stores in your body can be depleted by infection so it is a good idea to boost your intake & assist your immune system during colds, flu & other viral or bacterial conditions.

Beta-carotene also called plant vitamin A (or provitamin A) is a carotenoid which is converted into vitamin A by our livers. Beta-carotene is found in all brightly coloured fruits & vegetables & is a particularly good ANTIOXIDANT.

What's good about vitamin A?

• Boosts immunity
• May help to prevent cancer
• Necessary for healthy eyesight, mucous membranes, synthesis of protein & tissue development

Deficiency symptoms:

Poor vision (night blindness), mouth ulcers, frequent infections, dandruff & acne.

Good sources:

1. Of retinol – liver, fish-liver oils, cheese, butter.
2. Of beta-carotene – carrots, apricots, cantaloupe melon, parsley, spinach, kale, sweet potatoes.

Easy healing food recipes to boost your immune system:

1. For immune booster: Blitz together quarter cup of oats, handful of blueberries & strawberries & small tub of natural yoghurt.
2. For colds: Blitz 2 onions, 1 red chilli, 4 handfuls watercress, quarter cup vegetable stock.
3. To soothe upset tummy: Mix 4 tinned prunes, 4 fine chopped brazil nuts, 1tbsp runny honey into a tub of probiotic yoghurt.
4. For energy: Mix a tin of sardines with 3 tbsp low fat cheese, squirt of lime juice & a pinch of pepper as pate with whole wheat crackers.
5. For aches & pains: Mix together chopped advocado, fine diced spring onions & handful of mushrooms, pinch of paprika & 2 tbsp pine nuts.

Try these recipes rich in vitamin A & beta-carotene from my Food blogs :

Liver & BeanCasserole

Roastedveg with rosemary
Turkish leeks withcarrots
Spaghetti Bolognese in rich tomatosauce

Essential Fatty Acids

Omega-3