Are you sick all the time? Look no further than vitamin A. It is needed for childhood bone growth, reproduction, epithelial cells, vision, and immune support. The latter function may be very important for heart disease prevention, as the immune system contributes to inflammation and cell proliferation, thus leading to coronary artery disease.

Explorers and sailors developed vitamin A deficiency while at sea, leading to night blindness. The ship doctors eventually realized that organ meats were the immediate remedy.

Proof that Vitamin A Works:

1) People with the highest levels of vitamin A had the lowest risk of CAD.
2) Low vitamin A predicts heart disease.
3) Low vitamin A is associated with carotid disease.
4) Low vitamin A triples the risk of dying.
5) Vitamin A is a potent mediator of T helper cells and lowers inflammation.

Two Kinds of Vitamin A

There are two categories that make-up vitamin A, retinoids and carotenoids. The retinoids come directly from animal sources, as opposed to the carotenoids (think carrots), which come from plant sources.

Retinoids are fat-soluble and absorbed by the body during an animal meal, which by definition, contains some fat. This is also dependent on appropriate bile acids (made from cholesterol) and a healthy gall bladder.

The carotenoids must be converted into active vitamin A. This requires proper absorption and enzymatic conversion to vitamin A. Dietary fat is necessary to aid with absorption of carotenoids.

Eat Fat

Although carotenoids are abundantly found in many plants such as carrots and dandelion greens, the body does not absorb them well and needs plenty of other vitamins, minerals, and co-factors to convert to active vitamin A. There are hundred of carotenoids, but only a small percentage are converted into vitamin A.

Here is a very important point: Our bodies rely on the delicate balance of foods. We must follow Paleo nutrition to digest our food and reap the benefits of the nutrients involved.

Vitamins, minerals, fats, proteins, carbs, and other health molecules need Paleo to achieve their ultimate productivity.

Broccoli leaf is a fantastic source of carotenoids and other nutrients. For some reason, the grocery store rarely sells broccoli greens. I am not sure why the broccoli greens don’t make it to market, but the leaf is huge and delicious. Ask at your local farmers market for broccoli greens.

But ultimately, true vitamin A (as retinol) only comes from animal foods such as eggs, liver, other organ meats, and shellfish.

• Vegetarian children have lower levels of vitamin A (and other nutrients such as vitamin B-12, riboflavin, calcium, iron and zinc).
• Vegetarian adults have lower levels of vitamin A.
• A low fat diet will leave the follower deficient in vitamin A. You must eat fat!

Too much vitamin A can be a problem. Check with your natural doctor to see what the correct dose is for you.

Summary:

• Eat fat.
• Get your vitamin A from animal sources.
• Eat plenty of vegetables for beta-carotene, hundreds of other carotenoids, and thousands of other nutrients.
• Take supplements including beta-carotene, but only 10,000 IU daily, at most.
• If you need an immune boost, add short term vitamin A as retinyl palmitate. I usually recommend 25,000 IU daily for 2-3 weeks, along with a MULTI and other immune support nutrients.

Sources:
Nutr Metab Cardiovasc Dis. 2012 Oct;22(10):914-20.
Atherosclerosis. 2010 Jan;208(1):270-4
Eur J Cardiovasc Prev Rehabil. 2009 Jun;16(3):351-7.
Nutr Metab Cardiovasc Dis. 2014 Nov;24(11):1197-203.
Scand J Immunol. 2014 Aug;80(2):151-7.