Nutrition Recommendations: Vitamins A & E

We continue a multi-part series on nutrition this week, specifically regarding vitamins and minerals.  These dietary elements are a very important part of your child’s growth, and while a varied diet can be difficult to maintain with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child. 

Today we discuss Vitamins A and E. 

Vitamin A

Vitamin A is a fat-soluble vitamin, meaning that fat molecules are necessary for Vitamin A to be absorbed by the gut. It is found naturally in many foods and is added, or fortified, to others. There are two different forms of Vitamin A that are used by the body: Retinol (the active form) and Carotenoids. 

Functions of Vitamin A:

• It is necessary for normal vision and aids with vision in dim lighting. It is also known as retinol because it produces the pigments in the back of the eye (retina). 
• It helps the epidermis, cornea, and linings of the body function properly
• The carotenoid beta-carotene acts as an antioxidant, meaning that it helps protect the body from damage caused by compounds called “free radicals.” These are formed when our bodies convert food into energy, and are also present in the environment through exposure to cigarette smoke and pollution. 

Sources of Vitamin A: 

Retinol is found in

• Animal liver and other organ meats
• Poultry
• Fish, such as salmon
• Whole milk
• Some fortified foods such as breakfast cereals

Caretnoids are found in

• Fruits, including cantaloupe, mangos, and apricots
• Vegetables, such as leafy greens, broccoli carrots, and squash

Vitamin A is also available through dietary supplements.

Deficiency of Vitamin A:

Most children with healthy and balanced diets obtain enough Vitamin A through the foods they eat. Vitamin A deficiency is more common in developing countries. In the United States, however, certain groups of people are at higher risk of developing a Vitamin A deficiency, including premature infants and individuals with cystic fibrosis. Vitamin A deficient children who are infected with measles (non-vaccinated children) have poorer outcomes from the disease. 

Excess Vitamin A: 

Too much Vitamin A can certainly be harmful. This usually occurs through supplement intake rather than from foods. Excess Vitamin A can cause dizziness, nausea, headaches, and even death. Excess Vitamin A during pregnancy causes birth defects and liver damage. 

Infants who consume larger amounts of beta-carotene will develop an orange tint to the skin, but this is harmless. This usually occurs when they start on a limited variety of pureed foods and only take in yellow or orange foods, such as carrots, squash, and sweet potatoes. Giving infants a variety of colors will prevent this phenomenon.

Vitamin E

Vitamin E is naturally found in many foods and fortified in others. Vitamin E is another fat-soluble vitamin. 

Functions of Vitamin E:

• It is an antioxidant 
• It helps the immune system to fight off infection
• It helps prevent blood clotting by widening blood vessels
• It helps cells within the body to function properly and interact with each other. 

Sources of Vitamin E: 

• Vegetable oils
• Nuts and seeds
• Green vegetables
• Fortified foods, such as breakfast cereals, fruit juices, and margarine.
• Dietary supplements

Deficiency of Vitamin E: 

Vitamin E deficiency causes nerve and muscle damage, vision problems, and a weakened immune system. This deficiency is actually very rare in healthy people. Most of what we need can be obtained through diet or supplements. However, there are particular diseases that are associated with Vitamin E deficiency through disruption of the normal absorption of fat, since it is a fat-soluble vitamin. Diseases that interfere with this process include Crohn’s disease, cystic fibrosis, and  abetalipoproteinemia. Individuals with these diseases must take care to avoid becoming Vitamin E deficient. 

Excess Vitamin E:

Too much Vitamin E, through mega-dose supplements or multiple supplemental sources, can be dangerous. It can lead to bleeding issues because it affects the body’s ability to clot after a cut or injury, or even lead to bleeding in the brain (a condition called hemorrhagic stroke). 

Final thoughts

Hopefully you are beginning to see a theme in our nutrition series: it is best to obtain adequate amounts of vitamins and minerals naturally through the foods in our diet. Sometimes this is difficult to accomplish, either due to very picky eaters, developmental disabilities, or lack of access to good foods. In these cases it is reasonable to use supplements to fill in the gaps, but it is very important to stick to recommended amounts of each vitamin and mineral. “Mega” doses do not give added benefit, and in some cases – such as with Vitamin A and E – can be very harmful. Keep working on giving your child a balanced diet as much as possible. Remember – healthy habits start early!