A Vitamina A é um importante nutriente para nossa saúde e consumir quantidades suficientes é mais do que recomendado. Neste artigo, vamos te falar tudo o que você precisa saber sobre essa vitamina também chamada de retinol:

O que é e para que serve?

Quais os benefícios que ela proporciona à minha saúde e quais os limites seguros de consumo?

Quais são os alimentos mais ricos em retinol?

Para saber as respostas destes questionamentos continue lendo. Se ficar alguma dúvida sobre o que foi falado neste post, por favor, comente e deixe-nos ficar sabendo qual é a sua dúvida.

O que é e para que serve

A Vitamina A é uma vitamina solúvel em gordura que também é um poderoso antioxidante. A vitamina A desempenha um papel crítico em manter nossa visão, função neurológica e pele saudáveis.

Assim como outros antioxidantes, a vitamina A está envolvida na redução da inflamação combatendo os danos causados por radicais livres. Ter uma dieta rica em alimentos ricos em antioxidantes é uma forma natural de retardar o envelhecimento.

Retinol e betacaroteno

Ela é encontrada em duas formas primárias: a vitamina A “pré-formada” e o betacaroteno. A A “pré-formada” é obtida em alimentos derivados de animais e é chamada de retinol. O retinol pode ser usado diretamente pelo corpo; não precisa primeiro ser convertido para depois ser usado como é o caso dos carotenoides.

O outro tipo de vitamina A, que é obtido a partir de frutas e vegetais coloridos, é na forma de carotenoides “pró-vitamina A”, que são convertidos em retinol pelo organismo após a ingestão do alimento. O betacaroteno, um tipo de carotenoide* que é encontrado principalmente em plantas, precisa primeiro ser convertido em vitamina A ativa para depois ser utilizado pelo organismo.

Estudos têm mostrado repetidamente que antioxidantes são vitais para a boa saúde e longevidade. Eles beneficiam a saúde dos olhos, aumentam a imunidade e promovem o crescimento celular. Nutricionistas e médicos recomendam a obtenção de antioxidantes como a vitamina A, principalmente através de uma dieta equilibrada, rica em frutas, legumes e alimentos integrais.

cenoura vitamina A
A cenoura é rica em Vitamina A, incluindo o carotenóide betacaroteno.
*Outros tipos de carotenóides: licopeno, criptoxantina, luteína e zeaxantina.

Benefícios

  • Protege a saúde os olhos: estudos mostraram que ela é essencial para manter os nossos olhos saudáveis.
  • Beneficia o sistema imunológico: o nosso sistema imunológico necessita de quantidades adequadas de vitamina A para funcionar corretamente. Ela é essencial para ajudar o nosso corpo a combater desde resfriados e gripes a até doenças seríssimas como câncer.
  • Combate inflamação e alergias: graças a sua ação antioxidante, ela ajuda o nosso corpo a combater radicais livres. Atacando os radicais livres, diminuem as chances de você sofrer com alergias causadas por alimentos e eventualmente, inflamações.
  • Essencial para a saúde da pele: essa vitamina é muito importante para a saúde na nossa pele, ajudando na cicatrização e combatendo a acne.

Deficiência de Vitamina A

A deficiência dessa vitamina costuma afetar principalmente a população mais pobre do mundo, inclusive no Brasil. Essas pessoas não têm condições financeiras de ter uma dieta variada rica em alimentos fontes de vitamina A, por isso acabam com essa deficiência. Além da população pobre, outros 3 grupos de pessoas podem sofrer com deficiência:

  • Bebês prematuros
  • Pessoas com fibrose cística

O sintoma mais comum da deficiência de vitamina A em crianças e mulheres grávidas é uma condição ocular chamada xeroftalmia. A xeroftalmia é a uma doença onde a pessoa é incapaz de produzir e tem dificuldade de enxergar com pouca luz, principalmente à noite. A xeroftalmia pode levar à cegueira se não for tratada.

Quem toma o Orlistat, um medicamento para perda de peso, deve ficar atento. O Orlistat pode diminuir a absorção de vitamina A, causando deficiência desta vitamina em algumas pessoas.

Procure um médico e faze exames para verificar se fosse tem essa deficiência. Se você está grávida ou tem filho pequeno, consulte um médico para evitar complicações.

Efeitos colaterais

Assim como consumir pouca Vitamina A faz mal saúde, comer demais também causar problemas.

Exagerar no consumo de retinol (através de suplementos ou medicamento) pode causar tontura, náusea, dores de cabeça, coma e até a morte. Alta ingestão de retinol em mulheres grávidas também pode causar defeitos congênitos no bebê. As mulheres que podem estar grávidas não devem tomar altas doses de suplementos de vitamina A.

O consumo de quantidades elevadas de beta-caroteno ou outros carotenoides pode tornar a pele amarelo-laranja, mas esta condição é inofensiva. A alta ingestão de beta-caroteno não causa defeitos congênitos ou outros efeitos mais sérios causados pela ingestão excessiva de vitamina A.

figado bovino
Fígados de animais são riquíssimos em Vitamina A. Na foto, um fígado de boi.

Dosagem

Na lista, você pode consultar qual o limite máximo de Vitamina A que uma pessoa pode tomar, dividido em faixas etárias. Esse limite é para o retinol, mais comum em suplementos:

  • Bebês com até 12 meses – 2.000 IU
  • Crianças com 1 a 3 anos – 2.000 IU
  • Crianças de 4 a 8 anos – 3.000 IU
  • Crianças de 9 a 13 anos – 5.667 IU
  • Adolescentes de 14 a 18 anos – 9,333 IU
  • Adultos com 19 anos ou mais de – 10.000 IU

Fonte: NIH

 

Lembrando, esse é o LIMITE MÁXIMO, SEGURO. Não são os valores recomendados! 

O valor recomendado de Vitamina A (retinol) para adultos é de 5000 UI por dia. Não há valores diários recomendados para o betacaroteno e outros carotenóides.


Alguns medicamentos, como a acitretina e o bexaroteno, utilizam Vitamina A sintética em sua fórmula. Tomar esses medicamentos junto com suplementação pode elevar os níveis de Vitamina A em seu corpo de forma perigosa.

Se você toma alguma medicação e planeja tomar um suplemento desta vitamina, fale com o seu médico perguntando sobre a existência de Vitamina A sintética nestes remédios para evitar uma overdose.

Alimentos ricos em Vitamina A

Abaixo, apresentamos um lista com vários alimentos que são ricos nessa vitamina essecial para a nossa saúde:

  • 100g de goji berry – 26.822 IU
  • 100g de fígado bovino – 26.088 IU
  • 100g de batata-doce – 19.218 IU
  • 100g de cenoura – 16.706 IU
  • 100g de espinafre – 12.061 IU
  • 100g de cebola – 4.000 IU
  • 100g de melão – 1.082 IU
  • 100g de queijo ricota – 445 IU

Fonte: USDA

Observação: IU é uma sigla em inglês de International Units. Unidades Internacionais é um sistema de medidas da química e na farmacêutica para quantificar algumas vitaminas.

Fígados de animais (frango, boi, pato, etc) quase sempre serão riquíssimos em vitamina A. Entre os vegetais, os campeões são o goji berry, a batata-doce e a cenoura. Se você já come diariamente algum dos alimentos que apareceram nesta lista ou segue uma dieta saudável, é provável que você não precise de suplementação de vitamina A.


Esperamos que vocês tenham gostado das informações contidas neste artigo. Caso seja necessário, no futuro este post poderá atualizado para incluir novas informações.

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