Vitamin A is a fat-soluble ingredient that is essential for our body. It plays an important role in sustaining vision, body growth, immune system and reproductive system. In addition to being found naturally in food, it can also be taken as supplements.
The suggested daily amount of consumption is 300-600 mcg for children and adolescents, 700 mcg for women, and 900 mcg for men. Vitamin A is found in both vegetarian and non-vegetarian food.
Forms of vitamin A:
There are two forms of vitamin A.
- Preformed vitamin A (retinol and retinyl esters) - This form of vitamin A is found only in animal products such as dairy products, liver, eggs, and fish. These are absorbed and used by your body easily.
- Provitamin A (carotenoids) - This form of vitamin A is found in vegan food, i.e. fruits & vegetables. Carotenoids need to be converted into active Vitamin A, before utilization by body.
Functions and health benefits of vitamin A:
You need vitamin A for good health. It aids in cell development, immune system, pregnancy, and vision. Vision and eye health are definitely two of vitamin A's most well-known uses. Skin, intestines, lungs, bladder, and inner ear surface tissues are a few examples that vitamin A supports.
- Vision:
Retinal, the active form of vitamin A is necessary for color vision and low-light vision. Additionally, it aids in the retention of the conjunctiva, a thin membrane covering the surface of your eye and the inside of your eyelids, as well as the cornea, the outermost layer of your eye. - Immunity:
It promotes T cell development and circulation, a category of white blood cells that guards against infection and supports immunity. Also, vitamin A aids in embryonic growth, male and female reproductive health, and skin cell health. - Fertility:
Due to its role in sperm and egg development, vitamin A is necessary for both male and female reproductive system. Additionally, it's essential for maintaining and developing fetal tissue as well as for fetal growth and health of placenta. - Antioxidant Properties:
Provitamin A or carotenoids are rich in antioxidants. This lowers the risk of heart disease and diabetes by protecting your body from oxidative stress.
Deficiency:
Vitamin a deficiency can lead to some serious health complications, although vitamin deficiency is rare.People with risk of vitamin A deficiency are infants and young children, pregnant and breast feeding women.
The most common symptoms of vitamin A deficiency are:
- Dry skin
- Dry eyes
- Night blindness
- Infertility
- Hindered or slow growth in children
- Improper healing of wounds
- Acne
- Frequent throat infections
Overdose:
Vitamin A in too much can quantity can be toxic for your body, similar to it's deficiency. Since, vitamin A is fat soluble, it can reach unhealthy levels with time, if taken in high quantities.
It is possible to consume excessive vitamin A, through the non-vegetarian sources, overdose is more connected to the intake through supplements, and medications. If you consume exceedingly high dosages of vitamin A, it may be deadly or have major negative effects.
When a single extremely high dose of vitamin A is eaten, acute vitamin A toxicity develops over a short period of time. When doses more than 10 times higher than advised are taken over a longer period of time, chronic toxicity develops.
The most commons effects of vitamin A chronic overdose include:
- Eyesight problems
- Liver damage
- Jaundice
- Confusion
- Loss of appetite
- Headache
- Hair loss
Sources of Vitamin A:
Sources of Preformed Vitamin A:
- Egg yolk
- Beef and chicken liver
- Salmon
- Cheddar
- Trout
- Cream cheese
- Butter
- Lamb liver
Sources of Provitamin A:
- Sweet potatoes
- Pumpkin
- Carrots
- Spinach
- Mango
- Watermelon
- Papaya
- Apricot
- Guava
- Collard greens
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