Vitamin A- Sources, Benefits, and Effects
What is vitamin A?
Vitamin A is a nutrient that the body needs in small amounts to function and stay healthy. It helps in maintaining vision, bone growth, reproduction, growth of epithelium (cells that line the internal and external surfaces of the body), and fighting infections.
The other name of vitamin A is retinol. It is a fat-soluble vitamin and is found in liver, egg yolks, and whole milk dairy products. Furthermore, it can also be made in the body from a substance found in some fruits and vegetables, such as cantaloupes, carrots, spinach, and sweet potatoes.
Sources of vitamin A
Eating a diet that includes a wide range of foods high in vitamin A is a good way to support skin health.
Retinoids can be found in animal products, such as:
- beef liver
- dairy products, such as milk, butter, and cheddar cheese
- cod liver oil
Carotenoids can be found in plant products, such as:
- sweet potatoes
- leafy green vegetables
- Fruits, such as mangoes, apricots, and plums
Benefits of vitamin A
Vitamin A is a nutrient that is most beneficial for the skin. We know this vitamin by many names such as retinoic acid, retinol, antixerophthalmic vitamin, biosterol, or beta-carotene. However, vitamin A is an isoprenoid polyene alcohol and these names all have different functions.
Some major health benefits of consuming vitamin A are:
- Protect the eyes from night blindness
- Maintain healthy vision
- Reduces Your Risk of Acne
- Boost the immune health
- Lower down the risk of several cancer types
- Maintain bone health
- Promotes healthy growth and reproduction
Deficiency of vitamin A
The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women. While the deficiency of vitamin A may result in:
- Dryness of skin
- Dryness of eyes
- Weak eyesight or night blindness
- Infertility & trouble in conceiving
- Throat and chest infections
- Retarded growth