You all may have heard that vitamin A is necessary for your eyesight; but did you know it is equally essential for other organs as well? Scroll down for further information.
What Is Vitamin A?
Vitamin A is called as a fat-soluble vitamin, so it dissolves best in lipids. It is stored in the liver, and can be found in two different forms: preformed vitamin A(retinoid), found in animal products such as meat, poultry, fish, and dairy products; and provitamin A(beta-carotene), found in plant-based foods (beta-carotene is the most common type of provitamin A). It is also available in dietary supplements.
Types Of Vitamin A And Benefits Of Vitamins
Vitamin A is found in dissimilar forms.
- Preformed vitamin A found in meat, fish, and dairy produce.
- Provitamin A is packed in fruits, vegetables, and also in other plant-based products.
- Retinol is the principal active form of vitamin A found in the blood. Retinyl palmitate is the storage form of the vitamin.
- Beta-carotene is an antecedent of vitamin A and is found in a number of plants.
This “pro-vitamin,” in itself an antioxidant, is converted into vitamin A as required by the body, so there is no probability of overdose or toxicity.
What Are The Causes Of A Vitamin Deficiency?
The best way to eliminate a difficulty is to discover what is causing it. Vitamin A deficiency, as is apparent from above-state information can lead to some severe health issues.
It is essential that everyone and especially pregnant mothers know about this as their vitamin A insufficiency affects two people, mom and child.
Following is a top list of some direct and indirect reasons of Vitamin A insufficiency.
- Of course, the biggest cause behind Vitamin A insufficiency is malnutrition. People who have a low intake of meat foods usually are at risk of this Vitamin deficiency. Animal food products and a few vegetables are rich in Vitamin A.
- Breast milk incorporates a good amount of Vitamin A for newborns. The mothers who don’t feed their children by mother’s breasts put them at risk of evolving Vitamin A deficiency.
- If a pregnant or lactating mother is suffering from Vitamin A deficiency, then the newborn baby is very likely going to be vitamin A deficient as well.
- Malabsorption of vitamin A by the body can also guide to its deficiency. It can be due to sprue, celiac disease, obstructive jaundice, giardiasis, cirrhosis, cystic fibrosis or an overuse of mineral oil as a laxative.
- Over excretion of urine is also called to cause Vitamin A deficiency. Massive excretion can be caused by tuberculosis, UTI, cancer, pneumonia and also nephritis.
- Deficiency of storage ability of Vitamin A by the body resulting from hepatic disease also causes vitamin A deficiency.
What Are The Symptoms Of Vitamin A Deficiency?
There are a number of signs and symptoms of Vitamin A lack through which one can detect low levels of Vitamin A in the body. These signs and symptoms are as follows.
- Decreased vision in the night or dim light;.
- Dry eyes
- Eye inflammation
- The child or adult may experience vulnerability towards respiratory infection and also urinary infections.
- Growth can be stopped in children due to vitamin A deficiency.
- The skin might also show symptoms of Vitamin A deficiency. For example, it may get rough and dry.
Who Is At Risk Of Deficiency?
The highest risk of deficiency is among:
- Preterm infants
- Infants and children in developing countries
- Pregnant and lactating women in developing countries
- People with cystic fibrosis
What Is The Recommended Intake?
The recommended intake of vitamin A differs according to age and sex.
The recommended intakes of vitamin A are as follows:
- 0 to 6 months, an adequate intake (Vitamin A) is 400 micrograms (mcg) per day,
- For 7 to 12 months, it is 500 mcg per day.
- These numbers represent the mean intake of vitamin A in healthy, breastfed infants.
- From the age of 1 to 3 years, the necessity is 300 mcg per day
- From 4 to 8 years, it is recommended to take 400 mcg per day
- From 9 to 13 years, it is 600 mcg daily
- For 14 years, the requirement for males is 900 mcg per day, and for females, 700 mcg per day
- For women from the age of 19 to 50 years, the requirement is 770 mcg daily during pregnancy and 1,300 mcg per day while breastfeeding.
Food Source of Vitamin A
| Egg yolk |
3 mg |
| Cheddar cheese |
5 g |
| Milk |
4-8 g |
| Butter |
3 g |
| Citrus Fruits |
2-4 mg |
| Oatmeal |
6 g |
| Mango |
3 mg |
| Potato |
4 mg |
| Apricot |
2 mg |
| Carrot |
4 mg |
What Are The Vitamin A Benefits?
1. Important For Good Eyesight
Your eyes are generally considered as delicate part and hence need extra care and protection. Vitamin A is widely familiar to treat weak eyesight, retaining the eyes nice and moist.
It is also apparent that daily consumption of vitamin A enhances night vision preventing you from night blindness.
According to a few eye specialists, retinol is the only nutrient that helps the evolution of ‘visual purple’ in your eyes.
You will be glad to know that vitamin A has a potential to decrease risks of cataracts and macular degeneration, which are age-related eye issues.
2. It Prevents Kidney Stones
Kidney stones are an annoying health problem. You should try every feasible precaution to avoid it. However, an effective way of directing clear of the health difficulty is to consume a diet that is rich in vitamin A.
It is known to work as a shield against factors that form urinary calculi by producing calcium phosphate in your body. Vitamin A also keeps the urinary tract in shape that minimises the chance of urinary stone recurrence.
3. For Healthy Bones
Dairy products and vitamin D are well known to keep your bones and teeth stronger. This is why doctors recommend absorbing dairy products into your regular diet and drinking a glass of milk daily to avoid bone problems.
After a thorough examination and spending considerable time, scientists have found that regular consumption of vitamin A is effective for your bones and teeth as well.
Combined with other nutrients, vitamin A produces a solid layer called dentin below the surface of your teeth. This layer strengthens your teeth against various oral health problems.
4. Vitamin A Repairs Tissue
Your body reproduces tissues and cells naturally, but it needs nutrients for the process. Without enough nutrients, this process can’t take place, and your body remains unable to produce new tissues.
Therefore, consume vitamin A in any form to enable this natural process as it replaces old tissues with the new ones effectively.
5. Vitamin A Delays Your Aging
Vitamin A is also called as beauty vitamin. An occurrence of fine lines and wrinkles on your skin are common as you age.
Although there are number of treatments and products available to decrease these signs of aging, they cannot do what a nutrient can do. This is why beauty specialists trust vitamin A most. You can use vitamin a tablets for skin.
It is said to delay aging by reducing fine lines and wrinkles. Since it naturally consists moisture, it keeps your skin moist. When your skin assimilates this moisture, it becomes youthful again.
6. For Acne
Which vitamin is good for skin? Vitamin a is answer. An excessive sebum production cause acne, which is stressing as it might take months to heal.
Consuming vitamin A supplements in the form of capsules or creams are said to treat acne from the inner layer by limiting sebum production on the skin.
The antioxidants in the vitamin rejuvenate dead skin cells leaving in smooth and baby soft.
7. It Strengthens Immune system
Vit A works as an immunity booster. A powerful immune system endures infectious bacteria at bay, but you need to retain its functionality.
By taking vitamin A on a daily basis is said to increase lymphocytic acknowledgements that fight disease-causing antigens. Along with this there are number of vitamin a uses.
It has features that are necessary to keep mucous membranes moist. This moist mucus membrane ensures better immunity and promotes the activity of white blood cells. This process also inhibits the reentrance of germs and bacteria in your body.
8. For High Cholesterol Issue
High cholesterol levels are daunting due to their contribution to various cardio issues. There are a number of other severe health issues related to high cholesterol.
This is why nutritionists or experts suggest diets loaded with vitamin A because it aids lower high levels of cholesterol. It is also called to widen arteries to safeguard proper blood flow. Vitamin A can lessen the chances of blood clotting as well.
Just imagine how a small thing is very beneficial? Vitamin A is indeed a miraculous vitamin, which has the potential to enhance your overall health. So you don’t need to delay incorporating any long, start eating healthy.
