Vitamin A could be a fat-soluble vitamin that’s additionally a strong antioxidant. The Vitamin A plays a vital role in maintaining healthy vision, neurological perform healthy skin, and more. There are many Health Benefits of Vitamin A as other Vitamins. Vitamin A- like all antioxidants- is concerned with reducing inflammation through fighting free radical injury. Consuming a diet high in antioxidants could be a way to naturally slow aging. Antioxidants like vitamin A are responsible for building strong bones, regulation gene regulation, maintaining healthy clear skin, facilitating cell differentiation, and supporting immune perform. Some of the most useful sources of vitamin A embrace eggs, milk, liver, carrots, yellow or orange, vegetables like squash, spinach, and different leafy green vegetables.
Now as we talk about vitamin A, a query must have raised in your mind. How much vitamin A do you need? So, let’s take a close look, keep reading, and you’ll find out the facts.
How much vitamin A do you need?
The answer varies according to your age and reproductive status. Speaking technically, you don’t need to get vitamin A every day. Your body dives into vitamin A stores and keeps functioning. However, you should maintain your daily intake of the nutrients to avoid your resource. Most of the women need about 2,333 International Units (IU), or 700 micrograms of vitamin A every day. While men need about 3,000 IU or 900 micrograms, Vitamin A plays a very vital role in baby’s development, and so the pregnant and breastfeeding mothers need more vitamin A, 2,567 IU and 4,333 IU respectively.
Are you getting enough vitamin A? Because here’s the scary part; If you do not get enough amount of vitamin A, it leads to a deficiency of vitamin A, and you would want to avoid that. Why? Let me explain this to you.
Vitamin A deficiency
Think about it this way. Vitamin A is crucial to your body because several of your tissues need vitamin A to function. If your body fails to get enough vitamin A, you start to see some symptoms which are not good. The common sign of deficiency of vitamin A is commonly seen in young children and pregnant women. It leads to an eye condition called xerophthalmia, which is the inability to see correctly in low light, and it can even lead to blindness if isn’t treated. Vitamin A has a significant role in maintaining your immune system, so the deficiency makes you more vulnerable to infections and disease. Vitamin A is quite rare in developed countries but is still common in developing countries.
Before I share more about vitamin A with you, let me tell you something about Vitamin A palmitate.
What is vitamin A palmitate and how it differs with vitamin A?
Vitamin A palmitate is a form of vitamin A found in animal products such as liver, fish, milk products, eggs, chicken and beef. It is also called retinyl palmitate and preformed vitamin A. unlike some forms of vitamin A, it is retinol (retinoid), which is bioavailable substance. It implies that they are easily absorbed by the body and used efficiently — both types of vitamin A help to support the immune system, reproductive health, eye system, and skin health. Vitamin A palmitate is taken as a supplement, and it’s also available in the form of injection.
What are the foods that provide vitamin A to our body? Let’s get to it.
Sources of vitamin A
We can find Vitamin A in a pair of primary forms: active vitamin A and beta-carotene. Active Vitamin A comes from animal-derived foods and is termed retinol. Out body directly uses this “pre-formed” vitamin A; it does not have to be compelled to initial convert the vitamin.
The other type of vitamin A that we obtain from colorful fruits and vegetables is that the kind of “pro-Vitamin A,” carotenoid, one kind of pigment that’s found primarily in plants, should initial be regenerate to active vitamin A soon be utilized by the body. Studies have repeatedly shown that antioxidants like vitamin A are vital to physiological state and longevity; they help eye health, boost immunity, and foster cell growth. Nutrition specialists and physicians counsel obtaining antioxidants like vitamin A primarily by eating a well-balanced diet high in fruits, vegetables, and whole foods whenever potential, rather than from supplements.
Vitamin A Rich Foods
- Sweet potato: A medium size of baked sweet potato provides 122% DV of vitamin A. A cup of baked sweet potato contains 214% DV vitamin A.
- Carrots: A medium-sized carrot grants 44% DV vitamin A. Per cup cooked contains 148% DV.
- Tuna: A 6 oz of tuna fillet serves 143% DV vitamin A.
- Butternut squash: A cup of cooked butternut provides 127% DV vitamin A.
- Spinach: A cup of cooked spinach contains 105% DV vitamin A.
- Cantaloupe: A cup of cantaloupe provides 33% DV vitamin A.
- Lettuce: A cup of lettuce gives 23% DV vitamin A.
- Red Bell Peppers: A cup of cooked red bell peppers provides 22% DV vitamin A.
- Broccoli: A cup of cooked broccoli has 13% DV vitamin A.
- Grapefruit: A cup of grapefruit contains 12% DV vitamin A.
Health Benefits of Vitamin A
Protects Eye Sealth
Vitamin A protects your eyes from night blindness; hence, is crucial for your eyesight. Vitamin A may be a critical part of the rhodopsin molecule, that activates once light shines on the retina, and it sends a sign to the brain, which ends up in vision. Beta-carotene, the form of vitamin A found in plants, plays a task in preventing macular degeneration, the leading reason for age-related blindness. Individuals at high risk for the malady who took multiple daily vitamins that enclosed vitamin A, vitamin C, vitamin E, zinc, and copper, had a twenty-five % reduced risk of advanced macular degeneration throughout six years.
Provides Immune Support
Vitamin A has an important role in maintaining your body’s natural defenses including mucous barriers in your eyes, lungs, gut, and genitals that help to trap bacteria and other infectious agents. It is also involved in the production and functioning of WBC (White Blood Cells). Vitamin A helps to increase your perceptivity to infections and as improve your immune system.
Several immune system functions are obsessed with sufficient vitamin A that is why it’s called an essential immune-boosting vitamin. Genes involved in immune responses are regulated by vitamin A, which suggests it’s necessary for fighting severe conditions like cancer and autoimmune diseases, however additionally sicknesses just like the flu or common colds. Beta-carotene is moreover a strong antioxidant which will facilitate boost the immune system and prevent a variety of chronic illnesses. Vitamin A will particularly help the immunity of kids. Vitamin A supplements reduced kid mortality by twenty-four at some point of low and middle-income countries. The study additionally found that vitamin A deficiency in kids increased their vulnerability to infections like diarrhea and measles.
Vitamin A and beta-carotene have anti-inflammatory effects which aid in relieving the inflammations. Since inflammation is the root of chronic conditions such as heart diseases and diabetes, vitamin A and beta-carotene have a far-reaching effects on many aspects of health. Vitamin A reduces the level of inflammation.
Vitamin A has antioxidant properties that neutralize free radicals within the body that cause tissue and cellular injury. It will stop the cells from changing into overactive. Once the immune system overreacts to food proteins, this can be what creates food allergies and eventually inflammation. Vitamin A intake will facilitate to lower the chance of certain forms of food allergies as a result of it helps to prevent this dangerous reaction. Reduced levels of inflammation are related to with a lower risk for neurodegenerative unwellness like Alzheimer’s unwellness and Parkinson’s disease.
Support Skin Health and Cell Growth
Vitamin A is essential for wound healing and skin re-growth. It required to support all of the epithelial (skin) cells each internally and externally and could be a powerful aid in fighting skin cancer. The vitamin is necessary to make glycoproteins, a mixture of sugar and macromolecule that facilitate the cells bind to forming soft tissues.
A deficiency of vitamin A will cause a poor complexion, as indicated by studies that prove that vitamin A will fight acne and improve overall skin health. Vitamin A keeps the lines and wrinkles in your skin away by manufacturing additional collagen that is responsible for maintaining the skin to look younger. The intake of Vitamin A can even contribute to healthy hair.
Vitamin A Helps Prevent Cancer
The Vitamin A plays a vital role in the growth and development of your cells, and it is believed that it has an influence on cancer risk too. Vitamin A, intake might help treat many types of cancer due to the vitamin’s ability to manage malignant cells within the body. Retinoic acid plays vital roles in cell development and differentiation also as a cancer treatment. Lung, prostate, breast, ovarian, bladder, oral, and skin cancers are incontestable to be suppressed by retinoic acid. Another study collected various references demonstrating the findings of retinoic acid in skin cancer, hepatoma, lung cancer, breast cancer, and prostate cancer.
Researchers found new proof indicating that the molecular mechanisms in retinoic acid might manage cancer cells’ fates. Since high doses of retinoic acid might cause cytotoxicity, that means it will be toxic to cells. Thus it’s most likely best used as a possible supplement to one’s daily diet to prevent or suppress cancer progression. Keep in mind it’s continuously best to urge vitamin A from natural sources, like food, and to not overload on vitamin A supplements in hopes of preventing unwellness, as additionally isn’t necessarily better.
Vitamin A for Acne
Acne is a skin disorder, people with this condition develop spots and blackheads, commonly on the face, back and chest. The precise role of vitamin A on acne is still unclear. But the deficiency of vitamin A might increase the risk of developing acne. Deficiency of vitamin A causes overproduction of protein keratin, which makes it difficult for dead cells to be removed from hair follicles, leading to blockages. This increases the risk of acne.
Vitamin A to Prevent Urinary Stones
Consuming diets rich in vitamin A helps to prevent urinary stones. And also works as a shield against factors that form urinary calculi by producing calcium phosphate in your body. Vitamin A minimizes the chance of urinary stone recurrence by keeping urinary tract in shape.
Vitamin A to Treat Measles
Children who are deficient to vitamin A often fall prey to measles. So, consuming foods that have vitamin A can keep them safe. Good amount of vitamin A also helps to relieve diarrhea and fever which comes along with measles.
Vitamin A to Lower High Cholesterol
High cholesterol leads to several cardio problems and multiple health issues. Doctors suggest taking diets containing vitamin A as it helps to lower the high level of cholesterol. Vitamin A widens the arteries ensuring proper blood flows in your body. It also reduces the chances of blood clotting.
Vitamin A for Bone Health
Getting enough amount of Vitamin A is necessary for proper bone growth and development. The vitamin A deficiency leads to poor bone health. Though the exact connection between vitamin A and bone health is not fully justified, it is recommended to eat enough amount of vitamin A for protecting your bones, and reducing the risk of fractures.
Vitamin A for Reproduction
Vitamin A is necessary for the healthy reproductive system both in men and women. A study has shown that deficiency of vitamin A blocks the development of sperm cells. In pregnancy, vitamin A helps in the growth and development of organs and structures of the unborn child through an overdose of vitamin A during pregnancy can also be harmful, so experts and doctors suggest that women should avoid foods containing a high concentration of vitamin A.
Some popular Vitamin A products in Market
There are lots of popular products in the market containing vitamin A. Dermatologists suggest vitamin A creams containing retinol for anti-aging and reduce wrinkles. Also, there are lots of vitamin A supplements in the market in the form of pills or liquids. Just reach your drug store, beauty shops, and you will find lots of Vitamin A enriched products. It is better to consult a doctor or dermatologists first before prescribing to a product.
We know about the necessary amount of vitamin A. What happens if we take excess or high amount of vitamin A? Is it risky? Let’s discuss:
What happens if you take too much vitamin A?
We know that vitamin A is essential to your body, but consuming too much vitamin A may lead to decreased bone thickness, which results in weak bones highly prone to fractures. You must be cautious about the amount of vitamin A you consume.
But wait, it doesn’t just stop here. Consuming too much vitamin A in supplements can also raise the risks of liver damage, headaches, nausea, and skin irritations. Vitamin A can be toxic if you consume it in very high amount, a condition is also known as Hypervitaminosis. It leads to symptoms of changing visions, bone pains, and skin changes. The toxicity of vitamin A can also lead to liver damage and increased brain pressure. For pregnant women, it is suggested not to take a high concentration of vitamin A, as it can result in defects in the baby. The correct amount of vitamin A is important, but used excessively can inevitably affect you.
Side Effects of Vitamin A
We have known about the Health Benefits of Vitamin A. But do you know, instead of Health Benefits of Vitamin A, it has side effects in our health too? So let’s see what the side effects of Vitamin A have.
High doses of vitamin ‘A’ may very well do additional damage than sensible. Intense an excessive amount of vitamin A from supplementation alone, or together with different antioxidants, has been related to congenital disabilities, lower bone density, and liver issues. Overconsumption of Vitamin A will cause jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. If you’re planning to consume vitamin A supplements, confirm to require lower doses, use supplements from food-based mostly sources, and consult your doctor. People that drink heavily or have kidney or liver disease additionally shouldn’t take vitamin A supplements while not talking to a doctor.
Symptoms of vitamin A toxicity embrace dry skin, joint pain, vomiting, headaches, and confusion. Vitamin A supplements might move with some contraception pills, blood thinners, acne medicines, cancer treatments, and lots of different medication. If you are taking any medication, check that to ask your doctor if vitamin A supplements are safe. Whereas vitamin A toxicity are often a problem for our health, it comes from improper use of retinoid containing supplements, not from our diet. Merely stated, foods don’t provide enough preformed vitamin A to show us to toxicity-producing amounts, therefore if you’re using supplements that contain vitamin A, explore the quantity of vitamin A present and check that it’s appropriate for your gender and age.
Vitamin A is essential to the body and is available in lots of food products, supplements, and even creams. The right amount of vitamin A helps you to maintain yourself healthy, the excessive use of consumption can harm you. Take the right amount of vitamin A enriched foods. Good luck and let me know if you have any queries, I will be glad to answer you.