Benefits Of Vitamin A, Sources and Deficiency
Vitamin A plays an essential role in healthy skin, hair and mucous membrane vision, development and maintenance; immune function; and reproduction.
Vitamin A is also called retinol. It can be found in one of the following forms:
The animal form of vitamin A.
Retinol, Retina, Retinoic Acid and related compounds
Carotenoid organic pigments were naturally occurring in plants.
Daily Vitamin A
Vitamin A is measured in retinol activity equivalent. The daily dose for vitamin A is 700 RAE per day (retinol equivalent activity) for women and 900 RAE per day.
The requirements are different for growing children, puberty, and pregnant or breastfeeding women. Hence, consult your doctor to understand the difference.
Benefits of Vitamin A
“Vitamin A can promote a healthy surface of the eyes and airways, urinary tract, and intestines.
“Help the skin and mucous membranes act as a barrier against bacteria and viruses.
What’s a Good Source of Vitamin A?
Eating various foods containing vitamin A (and carotene) is the best way to get the right amount of food. Healthy people on a balanced diet rarely need supplements. Too much vitamin A can be toxic.
Alcohol, coffee, or excess iron affect the supply of this essential vitamin. The good news, however, is that vitamin A can be obtained from a variety of foods.
You can be obtained from food in two different forms:
- Pre-formed vitamin A (called retinol or retina) found in animals. Sources include liver, whole milk, and some fortified foods.
- Provitamin A (β-carotene) from vegetable sources. From colorful fruits and vegetables.
Top 10 Foods Rich in Vitamin A:
- Sweet potato
- Dried apricots
- Mozzarella cheese
Skim and low-fat dairy are usually fortified with vitamin A because it is removed from the milk and fat.
Vitamin A in animal food is well absorbed by the human body and used effectively. Vitamin A in plant foods is not absorbed as well as animal vitamin A.
Keep in mind that:
Too much vitamin A from animal sources or supplements can be toxic and especially dangerous during pregnancy. On the other hand, excessive β-carotene is not poisonous but can give it a distinct orange color.
What are the signs of vitamin A deficiency?
Zinc is needed to make retinol-binding protein (RBP), which transports vitamin A in the body. Therefore, the lack of zinc limits the body’s ability to transfer vitamin A from the liver to human tissues.
“Night blindness is the first signs of vitamin A deficiency.
“Vitamin A deficiency weakens the ability to fight infections (such as pneumonia).
Defective weakness can increase the risk of respiratory infections, diarrhea, retarded growth, and slow bone development in children and reduce the survival rate from severe disease.
Vegetarians who don’t eat eggs and dairy require vitamin A carotenoids to provide for their vitamin A needs. They should include at least five servings of fruits and vegetables in their daily diet and choose dark green leafy vegetables and fruits regularly to meet the recommended amount of vitamin A.
Vitamin A storage
During food preparation and storage, vitamins are easily destroyed and washed away.
- To get the maximum amount of vitamins from food, keep fresh produce in the refrigerator and keep milk and grains away from bright light.
- Vitamin A can be lost from food during preparation, cooking, or storage.
- Provide unprocessed fruit and vegetables where possible.
- During storage, fruit and vegetables must be covered and cooled.
- Steam, grill, or roast meat instead of deep-frying. Some vitamin A is lost from the fat during frying.
- If you are taking vitamin supplements, keep them at room temperature in a dry, moisture-free place.
What happens when I overdose on vitamin A?
Some studies have shown that an average daily intake of more than 1.5 mg of vitamin A over many years can affect bones and cause bones to break more quickly with age.
Women are already at risk for osteoporosis. Here bone density decreases, increasing the risk of fractures.
If you are pregnant, excessive amounts of vitamin A can harm your unborn baby. Therefore, when you are pregnant or planning to have children, you should avoid liver or liver products as they are high in vitamin A. Also, avoid taking supplements containing vitamin A.