VITAMIN A IS THE GENERIC TERM FOR A GROUP OF WATER-SOLUBLE COMPOUNDS VERY IMPORTANT FOR HUMAN HEALTH.
They are essential to many processes in your body, including maintaining healthy vision, the normal functioning of your immune system and organs, and the healthy growth and development of babies in the womb.
Vitamin A has two types; Retinoid present in animal products and beta-carotene present in plants. It is rich in antioxidants, which can help treat various health problems such as the destruction of cancer cells and free radicals. Best known as an essential nutrient for eye health, vitamin A is also effective for your immune system.
You can give children an adequate dose of vitamin A as supplements, but it would be even better if you include foods rich in vitamin A in their daily diet. For adults, experts suggest taking supplements; however, avoid self-medication if you have chronic conditions such as hypertension or diabetes, etc.
Food Source of Vitamin A
There are many food sources of preformed carotenoids of vitamin A and provitamin A. Preformed vitamin A is more easily absorbed and used by your body than plant sources of carotenoids provitamin A.
Your body’s ability to efficiently convert carotenoids, such as beta-carotene, into active vitamin A depends on many factors, including genetics, diet, overall health, and medications.
For this reason, those on a plant-based diet – especially vegans – should be vigilant to get enough foods rich in carotenoids.
Spinach
There are two types of Vitamin A: Preformed Vitamin A – from meat, poultry, fish and dairy products – arrives in your body ready for use.
The second type, provitamin A, comes from certain fruits and vegetables, such as spinach. Your body must process it before it can work.
Beef Liver
It may not be the meal you dream of, but it is full of vitamin A, which boosts your immune system considerably – it keeps the cells protecting you from infection the way they should. It also helps to make antibodies that fight all threats that go beyond other defenses.
Sweet Potatoes
Here’s a good reason to load your plate with these versatile vegetables: they’re a great source of vitamin A. A cooked sweet potato gives you over 500% of the amount you need each day.
Ice Cream
What sounds best: a cup of ice cream or 20 cans of tuna? They both contains same amount of Vitamin A. Still, you would need more than 25 scoops of ice cream to match the vitamin A you get in a single cooked sweet potato.
Red Peppers
Vitamin A is the name of a group of substances called retinoids. Most Americans eat enough of their food, but moms-to-be may want to add extra help, as it helps the baby grow. Red peppers are a great source: half a cup gives you almost half of what you need for a single day.
Pumpkin Pie
Vitamin A helps your heart, lungs and kidneys do their job. So if you’re having dessert, consider a slice of pumpkin pie. It contains a lot of beta carotene, an antioxidant that your body converts into vitamin A.
Carrots
People who don’t have enough – this is mainly a problem in Africa and Southeast Asia – may suffer from night blindness. So keep an eye on the chances of getting your daily dose. Half a cup of raw carrots will give you more than enough.
Supplements
If it is difficult for you to get all of the A you need from food, you can try fortified foods. They have an extra portion of the vitamin. These foods include cereals, condiments, sugar, and milk. You will also find it in supplements. Talk to your doctor about the amount that’s right for you.
Health Benefits of Vitamin A
1. Essential for Good Eyesight
Your eyes are delicate and therefore require additional care and protection. Vitamin A is widely known to treat poor eyesight, keeping the eyes beautiful and moist. It is also obvious that regular consumption of vitamin A improves night vision and prevents night blindness. According to eye specialists, retinol is the only nutrient that helps the development of “visual purple” in your eyes. You will be delighted to know that vitamin A has the potential to reduce the risk of cataracts and macular degeneration, which are age-related eye problems.
2. It Prevents Urinary Stones
Urinary stones are a troublesome health problem. You should try all possible precautions to avoid it. However, an effective way to avoid health complications is to consume a diet rich in vitamin A. It is known to work as a shield against the factors that form urinary stones by producing calcium phosphate in your body. Vitamin A also keeps the urinary tract in shape, which minimizes the risk of recurring urinary stones.
3. For Healthy Bones
Dairy products and vitamin D are known to keep your bones and teeth stronger. That’s why experts recommend incorporating dairy products into your routine and regularly drinking a glass of milk to avoid bone problems. After extensive research and considerable time, scientists have found that regular consumption of vitamin A is also effective for your bones and teeth. Combined with other nutrients, vitamin A produces a solid layer called dentin beneath the surface of your teeth. This layer strengthens your teeth against various oral health problems.
4. May Lower Your Risk of Certain Cancers
Cancer occurs when abnormal cells begin to grow or divide uncontrollably.
Vitamin A plays an important role in the growth and development of your cells, its influence on the risk of cancer and its role in the prevention of cancer interest scientists.
In observational studies, consumption of higher amounts of vitamin A in the form of beta carotene has been associated with a reduced risk of certain types of cancer, including Hodgkin’s lymphoma, as well as cervical cancer , lung and bladder.
However, although high vitamin A intakes from plant foods have been associated with a reduced risk of cancer, animal foods that contain active forms of vitamin A are not linked in the same way. Likewise, vitamin A supplements have not shown the same beneficial effects.
In fact, in some studies, smokers taking beta carotene supplements have experienced an increased risk of lung cancer. At the moment, the relationship between vitamin A levels in your body and the risk of cancer is not yet fully understood.
Still, current evidence suggests that getting adequate vitamin A, especially from plants, is important for healthy cell division and may lower your risk for certain types of cancer.
5. It Promotes Muscle Growth
You might not pay attention to it, but muscle growth is essential specifically for growing children and teens. A precise diet ensures good muscle growth. Since vitamin A has many health benefits, promoting better muscle growth is another health benefit. For good muscle growth in growing children and adolescents, it is important to include foods in their diet that contain a lot of vitamin A, which will help prevent the development of muscular dystrophy in the muscles.
6. Vitamin A Repairs Tissue
Your body naturally reproduces tissues and cells, but it needs nutrients for the process. Without enough nutrients, this process cannot take place and your body remains unable to produce new tissue. Therefore, consume vitamin A in any form to allow this natural process as it effectively replaces old tissue with new one.
7. It Treats Measles
Measles is neither a rare nor frequent disease, but it is indeed draining. Child specialists suggest that vitamin A deficient children fall prey to measles. Therefore, the solution is to incorporate foods containing vitamin A into their diet. An adequate amount of this vitamin will relieve the diarrhea and fever that accompany measles.
8. Vitamin A Delays Aging
The appearance of fine lines and wrinkles is common with age. Although there are a number of treatments and products available to reduce these signs of aging, they cannot do what a nutrient can do. That’s why beauty experts trust Vitamin A. It is said to delay aging by reducing fine lines and wrinkles. When your skin absorbs this moisture, it becomes young again.
9. For Acne
Excessive sebum production causes acne, which is stressful, as healing can take months. Taking vitamin A supplements would treat acne by limiting the production of sebum on the skin. The antioxidants in the vitamin rejuvenate dead skin cells, leaving it soft and gentle for babies.
10. It Strengthens Immune system
Vitamin A works as an immunity booster. A strong immune system keeps infectious bacteria at bay, but you need to maintain its functionality. Daily consumption of vitamin A is said to increase the lymphocyte responses that fight pathogenic antigens. It has the properties necessary to keep the mucous membranes moist. This moist mucosa provides better immunity and promotes the activity of white blood cells. This process also prevents re-entry of germs and bacteria into your body.
11. For High Cholesterol
High cholesterol levels are discouraging due to their contribution to various cardio problems. There are many other serious health problems associated with high cholesterol. This is why nutritionists suggest diets rich in vitamin A because they help lower high cholesterol levels. It is also known to widen the arteries to ensure good blood circulation. Vitamin A can also reduce the risk of blood clotting.
12. For Skin
All vitamins are known to improve the condition of the skin, just like vitamin A. It has antioxidant and healing properties essential to the health of your skin. Eating a diet enriched with vitamin A improves skin discoloration by giving it a natural glow.
Risks
Preformed Vitamin A can be toxic if you take it in excessive amounts, whether through supplementation or diet. The maximum tolerable intake (UL) for vitamin A varies by age. UL is the amount above which vitamin A intake can be toxic.
The NIH has established the following ULs:
- up to 3 years: 600 mcg per day
- 4 to 8 years old: 900 mcg per day
- 9 to 13 years old: 1,700 mcg per day
- 14 to 18 years old: 2800 mcg per day
- 19 and over: 3000 mcg per day
Overconsumption of vitamin A can be toxic. It can lead to:
- skin changes, such as yellowing, cracking, itching and increased sensitivity to the sun
vision changes and, in young children, double vision - brittle nails
- changes in hair like hair loss and oily hair
- weak bones, bone pain or swelling
- vomiting, dizziness, headache and nausea
- difficulty gaining weight and decreased appetite
- gum disease
- irritability
- fatigue, drowsiness and changes in alertness
- a domed fontanel, or weak spot in the skull, in children
- liver disease, in case of extremely excessive ingestion
Pregnant women should not consume more than the recommended levels of vitamin A as retinol has been linked to fetal malformations.
Retinol is also available as an anti-aging skin cream. Pregnant women should not use this. Beta carotene and other carotenoids are not as toxic as retinol because they are only converted to vitamin A when needed. The highest risk relates to supplements.
Those taking isotretinoin or Roaccutane for the treatment of acne should be careful not to consume too much vitamin A and avoid vitamin A supplements, as this drug is a derivative of vitamin A.
Vitamin A and Pregnancy
Perhaps the most important time in a person’s life when sufficient levels of vitamin A are critical is during pregnancy and early childhood development. When a woman is pregnant, her vitamin A levels should be at sufficient levels, but not exceed the recommended standards.
The need for vitamin A in her body will be highest during her third trimester. Women who do not get enough vitamin A during their pregnancy may actually suffer from night blindness. Pregnancy is a time when you need to pay close attention to your vitamin A intake.
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