Vitamin A and Its Importance in our Body


In this article, we will learn about the vitamin A, it types, what it does to our body. Also the some good sources of food, its deficiency and the risk factors.

Vitamin A and Its Importance in our Body
Vitamin A and Its Importance in our Body


What is Vitamin A?

Vitamin A is one of the most important vitamins for our bodies. It is 1 of the 4 fat-soluble vitamins. The scientific name of vitamin A is retinol. It promotes good eyesight because. It also produces pigments in the retina of the eyes. We will get vitamin A from foods, both from animals and plants.

In 1913, an American biochemists Elmer Verner McCollum and Marguerite Davis discovered the vitamin A .


There are two forms of vitamin A

  1. Preformed -  Retinol and retinyl esters are only find in animal sources such as dairy products, liver, egg and fish.
  2. Provitamins or Carotenoids are plant pigments. That find abundant in plant foods like fruits, vegetables, and oils.

To absorb, the body converts both Vitamins A into Retinal and retinoic acid as it is the active form of vitamin A.

Due to its fat-soluble, it can store in the tissue for a longer time for later use. Most of the vitamin A in our body is store in the liver in the form of retinyl esters.

Function of Vitamin A in Our Body

Vitamin A is essential for good health. Some of the functions such as;
  • One of the most popular functions of vitamin A is vision and eye health.
  • Support immune function, healthy vision, reproductive health, growth and development of our body.
  • Support hair and skin health.
  • It may reduce the risk of cancers too.
  • It also helps in the function of kidneys, hearts and lungs and other organs .

Food sources

There are lots of food sources of both preformed vitamin A and provitamin A carotenoids.

Foods which is richest in preformed vitamin A are:

  • Egg yolks
  • Liver of most of the animals like beef, chicken etc.
  • King Mackerel
  • Trout
  • Cod liver oil
  • Tuna
  • Salmon
  • Butter

Foods richest in provitamin A or carotenoids are;

  • Carrots
  • sweet potatoes
  • kale
  • Mango
  • pumpkin
  • Papaya
  • Apricot
  • Cantaloupe
  • spinach
  • Red papers
  • winter squash

Plant food which is rich in beta carotene such as dark green leafy vegetables are;

  • Spinach
  • Turnip
  • Broccoli

Deficiency

In developing countries, due to the excess population. They have limited excess of Vitamin A source food. Vitamin A deficiency is very common in developing countries than in developed countries.


Vitamin A deficiency or lack of it can cause serious health problems such as;
  • Cause blindness
  • Increases the risk of death due to infections from diarrhea and measles.
  • the risk of anaemia and death during pregnancy.
  • Cause slow growth and development in a fetus.
  • Can cause skin issues like acne and hyperkeratosis.

Who is at risk of deficiency?

Below are the people who are at the highest risk of this deficiency such as;

  • Premature infants
  • Most infants and children in developing countries
  • pregnant or lactating people
  • People who have cystic fibrosis
  • People who use weight loss drugs

Vitamin A supplements are available but it is always good if we get from food.


Risks of Vitamin A toxicity

Consuming excess Preformed vitamin A, either through diet or through supplements, can lead to toxicity or hypervitaminosis A.

Some of the Symptoms are;

  • Blurred Vision
  • Excess Urination
  • Kidney stones,
  • Constipation,
  • Drowsiness
  • peeling of skin from palms and soles
  • cracked fingers nails
  • allergic contact dermatitis
  • ectropion, which affects the skin around the eyes
  • dry lips, mouth, and nose, which can increase the risk of infection
  • change skin colour (yellow skin)
  • Bone pain
  • changes in bone formation
  • Cause liver damage
  • High cholesterol
  • Cause vomiting, nausea, headache

The use of retinol as a topical treatment may increase, the vitamin A to an unhealthy level. People use retinol as an anti aging skin cream. It has worse effects on the skin. But it is worse than Oral overconsumption. But, people should avoid using them during pregnancy.

The highest risk of overconsumption is with supplements.

A healthy, balanced diet is always recommended. It should also provide enough vitamin A without needing supplements. Because supplements can cause a risk of overconsumption of Vitamin A.


Supplements

Vitamin A comes in many forms as a dietary supplement. If a person has difficulty in getting enough vitamin A from their daily diet. Then Doctor may recommend taking a supplement. These supplements could be performed or provitamin A or a mixture of the two.


When to contact a doctor

Anyone who wants to check their vitamin A levels can contact their doctor. This can diagnose the underlying condition.

People who have underlying conditions should check in to keep an eye on their vitamin levels.

Vitamin A deficiency is very rare in developed nations. Where people have access to foods rich in vitamin A. But it may also occur in some people.

Anyone who has symptoms, such as nighttime blindness or blurred vision. Should immediately contact a doctor.

Though Vitamin A is fat-soluble, it can store in its tissues. Unless prescribed by a healthcare professional, avoid taking supplements. Otherwise can lead to serious side effects.

Conclusion

Vitamin A deficiency is very rare in places with access to Vitamin A-rich foods. Deficiency can occur in cases where vitamin A reach food is not accessible.

Children, pregnant or lactating mothers in developing countries are at higher risk of its complications.

If a person has symptoms or a condition that may disrupt their vitamin A intake. They can contact their health care provider.


You may also like to read;


FAQ

Que. 1 What are the 3 symptoms of vitamin A deficiency?

Ans. Three symptoms of vitamin A deficiency are;
  • Night blindness
  • Stunted Growth
  • Infection

Que. 2 Can I take Vitamin A without a doctor's prescription?

Ans. Yes, you can. But it is always recommend to consult with the doctor before taking any supplements. To avoid any side effects.


Que. 3 Is Vitamin A or C better for the skin?

Ans. Though both vitamins are food for the skin. As compared to vitamin c, vitamin A is best for healthy skin. It is anti-wrinkle and good for perfect complexion.
 

Que. 4 Which oils are high in Vitamin A?

Ans. Rose hip oil, Apricot kernel oil are high in Vitamin A.

Que. 5 Which dried fruits are high in vitamin A?

Ans. Dried apricots are high in vitamin A. Other dried fruits are also good antioxidants and high in fibre.


(This article is only meant for informational purposes. Must not be consider as a substitute for the advice provide by qualified medical professionals.)








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