Vitamin A is an essential vitamin needed for growth, development, vision, immunity, and reproduction. It is a strong antioxidant and also acts as a hormone in the body. It helps the heart, lungs, kidneys, and other organs function well.
- Sources of vitamin A
- The active form of vitamin A is called retinol and it only comes from animal sources. The best sources are butter, milk, cheese, eggs, liver, and fatty fish like herring, salmon, and fish oil.
- Another form of vitamin A is found in plants and it’s an antioxidant called carotene. The body converts this into retinol. Carotenoids are the orange pigments that give some fruits and veggies their color. Vegetables and fruits rich in carotene are orange ones like pumpkin, carrot, squash, cantaloupe, papaya, mango, and sweet potatoes.
- There’s also beta carotene, a type of vitamin A found in broccoli, spinach, kale, and other dark green leafy veggies like zucchini and peppers.
- Benefits of eating the right amount of vitamin A:
1- Lowers the risk of cancer
Eating carotenoids from plant sources is linked to lower lung cancer risk but this isn't true if you take beta carotene or vitamin A supplements. Some studies showed vitamin A might lower the risk of prostate and colon cancer too.
2- Diabetes treatment
Retinoic acid, a vitamin A derivative, was used to bring blood sugar levels back to normal in diabetic mice.
3- Skin and hair health
Vitamin A is important for growing all body tissues including skin and hair. It helps make sebum, the oil that keeps skin and hair moist enough.
- Risks of vitamin A deficiency
1- Night blindness.
2- Higher chances of infections especially in the throat, chest, and belly area.
3 - Skin swelling and dryness.
4- Fertility problems.
5- Delayed growth in children.
-The daily recommended dose of vitamin A
The daily dose of vitamin A varies by age. Below are the amounts you should take based on age.
Kids under 6 months (400 micrograms)
Kids from 7 months to 12 months (500 micrograms)
Kids aged 1 to 3 years (300 micrograms)
Children from four to nine years old (400 micrograms)
From nine to thirteen years old (600 micrograms)
From fourteen years and up (900 micrograms) for men and (700 micrograms) for women. During pregnancy the daily dose is (770 micrograms). During breastfeeding it is (1300 micrograms)
Women should not take more than the dose mentioned above during pregnancy because too much vitamin A during pregnancy is linked to birth defects
- Risks of taking too much vitamin A:
Skin changes like yellowing, cracking, and sensitivity to sunlight.
Changes in vision and often double vision in children.
Cracking and breaking of the nails
Hair loss
Bone pain, weakness, and swelling
Nausea, dizziness, and headache
Difficulty gaining weight and loss of appetite
Some gum diseases
Nervous irritation
Constant fatigue and drowsiness
Some liver diseases in cases of excessive consumption.
