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An excess of vitamin A? You don’t hear it often. But even vitamins should not be consumed too much. Vitamin A ensures proper functioning of the eyes and the immune system, normal growth and keeping the skin healthy. A deficiency of vitamin A can cause skin problems, dull hair and even (night) blindness. So very important. But why shouldn’t you be able to get unlimited amounts of vitamin A?
What is vitamin A all in?
First of all, it is useful to know in which products vitamin A can be found. Indeed, there are many. Vitamin A is mainly found in animal products, but can certainly also be found in various fruits and vegetables. Consider the following products:
- Meat
- Vis
- Dairy products (such as milk)
- Eggs
- Dark fruits
- Leafy vegetables
- Green vegetables
- Orange and yellow vegetables (sweet potato, carrot)
- tomatoes
- Some vegetable oils
- Fortified foods (like breakfast cereals)
What does too much vitamin A do?
Vitamin A is necessary for the proper functioning of the body, but too much can have nasty consequences. It could even lead to poisoning. Certain symptoms may appear, such as headache, nausea, dizziness, fatigue and eye, skin and skeletal abnormalities. In addition to the annoying complaints, it could eventually cause liver damage, excessive calcium accumulation, kidney damage and possibly even increase the risk of lung cancer.
This concerns vitamin A from animal products and not carotenoids (provitamin A) from fruit and vegetables. You cannot get vitamin A poisoning in plant form. Pregnant women should generally receive more vitamin A for the development of the child, but an excess of vitamin A on the other hand can increase the risk of congenital abnormalities.
How much vitamin A can you take per day?
According to it Nutrition Center a man from the age of 18 should receive 800 micrograms (0.8 milligrams) of vitamin A per day. For women, it is 680 micrograms. These are guidelines for what is needed for adults and for your diet. Liver contains the most vitamin A in proportion. With one sandwich with spread liver sausage or pâté, for example, you already get between 800 and 1200 micrograms of vitamin A. That is already an excess of vitamin A and more than enough for a day.
Compared to other vegetables, carrots also contain a relatively large amount of vitamin A – although you do not have to worry about a surplus with fruit and vegetables. For example, with 70 grams of carrots per day, you already have the necessary vitamins. For health reasons, the European Food Safety Authority (EFSA) has set an upper limit for vitamin A. For everyone from the age of 18, 3000 micrograms per day is the maximum. Above this you would really have too much vitamin A and it may even become dangerous.
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