Dietary tips for best vitamin A absorption

Among the essential micronutrients, vitamin A plays an important role in promoting the health and overall development of children. Vitamin A is not only known for its ability to protect the eyes and help children have good vision, but is also an essential factor for:

- Strengthen the immune system: This helps the child's body fight infectious diseases, especially pneumonia, diarrhea and measles.

- Prevent blindness: Vitamin A deficiency is the leading cause of preventable blindness in children.

- Supports development: Vitamin A participates in the process of cell formation and regeneration, helping children grow healthily.

Vitamin A plays an important role in enhancing the immune system through several biological mechanisms.

Here are some dietary tips to help increase vitamin A absorption:

Combined with healthy fats

Vitamin A (retinol and beta-carotene) requires fat to be absorbed effectively in the small intestine, so you need to include a small amount of fat in your diet, such as:

- Olive oil, soybean oil, palm oil.

- Butter, fish fat or animal fat.

- Nuts such as almonds, walnuts, peanuts.

For example, we can eat raw carrots with a little olive oil, or cook green vegetables with vegetable oil rich in vitamin A.

Eat foods rich in vitamin A along with foods rich in zinc

Zinc aids in the metabolism and transport of vitamin A from the liver to body tissues. Foods rich in zinc include:

- Beef, seafood (like oysters, crab).

- Beans, whole grains.

- Seeds such as chia seeds, pumpkin seeds.

For example, fish cooked with spinach or pumpkin is a dish rich in both vitamin A and zinc.

Consume foods rich in vitamin A along with foods containing vitamin E.

Vitamin E protects vitamin A from oxidation, helping to increase its effectiveness in the body.

Foods rich in vitamin E are vegetable oils, avocados, sunflower seeds, and nuts.

Suggestion: Combine a slice of avocado with bread containing animal liver or green vegetables.

Cook properly to preserve vitamin A

Vitamin A is relatively heat-stable, but the precursor vitamin A (beta-carotene) in vegetables can be lost when cooked for too long or at high temperatures. Therefore, steaming or quick stir-frying is the best way to preserve nutrients.

Chopping foods rich in beta-carotene (such as carrots, pumpkin) before cooking helps release nutrients more easily.

Foods and habits to avoid when taking vitamin A

Vitamin A does not have many incompatible foods, but there are some factors that can reduce absorption or cause unwanted effects:

Limit foods that contain vitamin A absorption inhibitors.

- Too much fiber: Large amounts of fiber (for example from bran or whole grains) can combine with vitamin A and prevent absorption. However, it is not necessary to avoid it completely, but should balance the amount consumed in accordance with the recommendations of the Institute of Nutrition.

- Industrially processed foods: Fried foods and fast foods often contain trans fats, which reduce the ability to absorb vitamin A.

Caution when combined with other drugs or supplements

- Excess vitamin A: Taking high doses of vitamin A supplements without prescription can easily lead to poisoning.

- High doses of calcium and iron: Taking excessive iron or calcium supplements can affect vitamin A absorption in some cases.

In addition to diet, in Vietnam, the Ministry of Health organizes free vitamin A supplementation campaigns for children from 6 months to under 5 years old in June and December every year. Parents should take their children to take vitamin A supplements according to the instructions of the health agency. Do not let vitamin A deficiency rob children of their future./.