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Vitamin A

Vitamin A serves as an antioxidant. It may come from sources of plants or of animals. Plant origins include fruits and vegetables that are colorful. Livestock products include whole milk and liver. Vitamin A is applied to foods such as cereals, too.

It acts as a hormone in the body that affects gene expression and thus influences the phenotype.

Vitamin A; contains retinol, retinal, retinyl esters, and retinoic acid and is often referred to as “preformed” vitamin A. Beta-carotene can easily be converted to vitamin A as needed.

Vegetarians, young children, and alcoholics may require extra vitamin A. If you have other diseases, such as heart disease, cystic fibrosis, and Crohn’s disease, you will also need more.


Benefits of Vitamin A

  • Lycopene is important for vision and can lower the risk of prostate cancer.
  • Keeps your skin and tissues clean.
  • Plays a significant role in the development of bones and in the immune system.
  • Diets high in alpha vitamin A tend to reduce the risk of lung cancer.
  • The antioxidants function as carotenoids.
  • Foods high in carotenoids can shield lutein and zeaxanthin from cataracts.
  • In reproduction.

Sources of Vitamin A

Balanced clean eating nutrition, food rich in vitamin a

Vitamin A1, also known as retinol, is present mainly in products of animal origin, such as fried fish, liver, milk, and butter.

  • Liver Sausage
  •  Cod Liver Oil
  •  Salmon
  • Bluefin Tuna
  • Butter
  • Hard-Boiled Egg
  • Cheese

Carotenoids present in plants can produce vitamin A in your body. Both carotenoids include beta-carotene and alpha-carotene, known together as provitamin A.

  • Sweet potatoes
  • Carrots
  • Squash
  • orange-colored vegetables

Beta-carotene rich plant foods include:

  • Broccoli
  • Spinach
  • Turnip greens and other green leaf vegetables
  • Zucchini, peppers


Vitamin A deficiency

vitamin a2vitamin a skin

  1. Not having enough vitamin A may be responsible for eczema and other skin problems. Eczema is a disease-causing the skin to feel swollen, itchy, and inflamed. Several clinical trials have shown that alitretinoin, a prescription medication with vitamin A activity, is effective in the treatment of eczema.
  2. Night blindness
  3. Children not obtaining enough vitamin A can experience stunted growth. This is because vitamin A is essential to help the human body grow properly.
  4. Less wound healing abilities.
  5. Vitamin A is important for male and female reproduction, as well as for the proper growth of babies. If you have problems getting pregnant, a deficiency of vitamin A may be one of the reasons for this.
  6. Eye conditions are among the most well-known vitamin A deficiency concerns. In severe cases, deficiency of vitamin A will result in complete blindness or dying corneas marked by markings called Bitot’s spots.


Daily Intake of Vitamin A

According to guidelines released by  National Center for Biotechnology Information (NCBI) :

  • Up to years: 600 mcg daily.
  • 4-8 years: 900 mcg daily.
  • 9 to 13 years: 1,700 mcg daily. 
  • For 14 years on, the minimum is 900 mcg per day for males and 700 mcg per day for females.
  • For women between the ages of 19 and 50, the minimum is 770 mcg daily during pregnancy and 1300 mcg daily during breastfeeding.


Risk of Overdose

Many people are having unnecessary preformed vitamin A from diet and supplements. Big amounts of extra vitamin A (but not beta-carotene) can be toxic to bones. Other minor problems are Skin defects, such as yellowing, scratching, burning, and heightened exposure to glare improvements of vision, hair loss and sticky hair fragile skin, bone discomfort or swelling and vomiting, dizziness.

Pregnant women do not eat higher than permissible vitamin A levels because retinol has been related to fetal deformities.