Get Your Daily Dose of Vitamin A and Enjoy Its Various Health Benefits
Vitamin A is a fat-soluble vitamin that is necessary for vision, bone formation, reproduction, immune system function, and skin integrity. Vitamin A is necessary for the normal growth and maintenance of skin, mucous membranes, bones, teeth, eyes, and reproductive organs. It also maintains proper cellular differentiation and regulates gene expression. It is also known as retinol, retinal, retinoic acid, and retinal ester.
There are two forms of Vitamin A: Retinol (vitamin A) and Carotenoids (beta-carotene). Both types of vitamin A are necessary for the proper functioning of the human body. However, only retinol is considered active and is converted to retinoic acid inside the cells. Beta carotene is inactive and does not have any direct effect on the human body.
Retinol is fat soluble while beta carotene is water soluble. Therefore, they need different methods of ingestion. Beta carotene can be ingested orally, however, it is recommended to take it with food since it may cause nausea. On the other hand, retinol should be taken on an empty stomach.
Quick takeaway: The recommended daily intake of Vit A ranges between 400 and 700 mcg per day depending on age. The World Health Organization recommends children under five years old receive no less than 300 mcg, adults over fifty should receive 600 mcg, pregnant women should get 800 mcg, and breastfeeding mothers should receive 900 mcg.
Why do we need vitamin A?
The human body requires vit A to maintain good vision, healthy bones, and strong immune systems. When we don’t get enough vit A, our eyesight may become weak, our teeth may decay, and our bodies may not produce enough antibodies to fight off infections. In addition, children who lack sufficient amounts of Vit A may have poor immunity, resulting in frequent colds and flu.
Vitamin A is an antioxidant that helps protect cells from free radicals. Free radicals are damaging molecules that are produced naturally in our bodies. Antioxidants help remove these harmful molecules before they cause any damage. It is particularly important for eye health and immune system function. The human body cannot produce Vit A, so it must be obtained from food. Dietary sources of vitamin A include carrots, sweet potatoes, spinach, squash, tomatoes, peas, liver, milk, eggs, fish oil, and dairy products.
Benefits of Consuming Vitamin A:
- Improves eyesight
- Promotes wound healing
- Helps fight off infection
- Boosts immune system
- Protects bones
- Reduces risk of certain cancers
- Increases fertility
- Prevents night blindness
- Lowers cholesterol levels
- Supports proper brain function
- Promotes healthy teeth and gums
- Promotes good digestion
How much vitamin A should I consume?
Because vitamin A is water-soluble, it cannot be stored in the body. Therefore, it must be consumed regularly throughout the day. However, the recommended daily allowance (RDA) varies depending on age and gender. Children ages 1–8 years old require 400 micrograms per day; 9–13 years old require 700 micrograms per day, 14–18-year-olds require 900 micrograms per day and pregnant women require 600 micrograms per day. Adults over 19 years old require 800 micrograms per day while breastfeeding mothers require 2,000 micrograms per day.
Where does vitamin A come from?
- Carrots: Carrots are rich in beta-carotene, which is convert Vitamin A into our bodies. Beta carotene is not only good for us but also helps to keep our eyesight sharp. In addition to carrots, spinach, and sweet potatoes are also great sources of Vitamin A.
- Spinach: Spinach contains high amounts of lutein, zeaxanthin, lycopene, and alpha-carotene. Lutein and zeaxanthin protect our vision from free radicals that cause damage to cells. Lycopene is to reduce breast cancer risk, while alpha-carotene may help to prevent lung disease.
- Sweet Potato: Sweet potato has a lot of antioxidants. Antioxidants fight off damaging free radicals in our bodies. Free radicals are linked to many degenerative diseases, including heart disease, diabetes, Alzheimer’s, Parkinson’s, and even some cancers.
- Eggs: Egg yolk has a lot of Vitamins A and D, along with choline, zinc, iron, copper, selenium, and iodine. Choline is necessary for proper brain function. Iron is an essential mineral for red blood cells. Selenium reduces the risk of certain types of cancer. Copper aids in hormone production. And iodine promotes thyroid gland activity.
- Milk: Milk has a lot of Vit A and B12. Vit A helps our skin stay young and supple, while vitamin B12 keeps our brains functioning properly. Dairy products are also full of saturated fat, which we know is bad for us, but milk is low in cholesterol and high in protein.
- Salmon: Salmon is a superfood due to its omega-3 fatty acid content. Omega-3s have anti-inflammatory effects and lower rates of cardiovascular disease and depression.
- Almonds: Almonds are a great source of monounsaturated fats, fiber, and vitamin E. Monounsaturated fats improve insulin sensitivity, which means they reduce the chance of developing type 2 diabetes. Fiber is necessary for digestive health, and vitamin E is a powerful antioxidant.
List of food items that give you vitamins:
Spinach, broccoli, cantaloupe, mangoes, apricots, peaches, papaya, carrots, kale, collard greens, turnip greens, squash, winter melon, cabbage, cauliflower, parsley, celery, pumpkin, avocado, kiwi fruit, oranges, grapefruit, strawberries, raspberries, blueberries, cranberries, honeydew melons, tomatoes, green beans, peas, cucumbers, lettuce, bell peppers, zucchini, yellow summer squash, red onions, mushrooms, garlic, leeks, shallots, chives, scallions, basil, oregano, thyme, rosemary, sage, marjoram, mint, cilantro, tarragon, bay leaf, cinnamon, cloves, nutmeg, ginger, cardamom, vanilla bean, cocoa, cacao, coffee, tea, chocolate, wine, beer, yogurt, cheese, eggs, meat, fish, poultry, shellfish, legumes, nuts, seeds, oils, butter, margarine, and whole grains are all rich sources of vitamin A.
How do I know if I am getting enough vitamin A?
To determine how much vitamin A you need each day, use the following formula: Retinol 2,000 IU + 0.8 x carotene intake
For example, if you eat 1 cup of raw carrot per day, you would consume about 6 mg of vitamin A. To get the recommended daily allowance (RDA), multiply the amount of retinol consumed by the number of days in the week. If you have no dietary carotenoid intake, you should take 10,000 IU/day of Vit A.
A quick tip: If you are pregnant or nursing, consult your doctor before taking any supplements. You may not want to exceed the RDA unless advised otherwise.
Are there any side effects of vitamin A?
There aren’t any negative side effects to taking vit A, however, excessive amounts may have some undesirable consequences. Vitamin A helps maintain healthy skin and eyesight, and it’s necessary for proper bone and tooth formation. In humans, high doses of Vit A (more than about 10,000 IU/day) can cause liver damage and even death. There isn’t enough evidence to suggest that lower levels of Vit A intake might lead to cancer, heart disease, diabetes, birth defects, etc., although studies are ongoing.
Many experts recommend that pregnant women limit their consumption of vitamin A supplements due to possible adverse reactions. Avoid high intakes of vitamin A if you’re trying to conceive or breastfeeding.
Final takeaway,
The human body requires vitamin A for proper functioning. However, if we do not get enough of it, then we may experience symptoms such as dry eyes, poor night vision, brittle nails, hair loss, and even scaly skin. It’s a chemical that stimulates cellular activity in various parts of our body. One such function is its role in the vision where it helps regulate how well we see at night. Vitamin A also aids in building bones and teeth, maintaining skin, boosting immunity, and ensuring proper reproductive function.
