Vitamin a and the 13 health benefits

Vitamin A (Retinol)

This article will present all the information about vitamin A, its benefits, recommended daily dose, prospectus, overdose, foods we can buy and many others.

Vitamin A was discovered in 1913, but only in 1947 did doctors manage to reproduce it in the laboratory.

What is vitamin A?

It is one of the vitamins that play an essential role in vision, especially in low light conditions, and for healthy skin, and it is a fat-soluble vitamin, that is, soluble in fats, it dissolves in fats, not in water like most of the micronutrients: vitamins and mineral salts.

It is also known as retinol because it produces pigments in the eye’s retina. It is also a great aid in the growth of bones and teeth and the maintenance of a healthy immune system; It is a powerful antioxidant that fights diseases and maintains the health of the reproductive system.

Retinol is an active form of this vitamin found in the liver of animals and dairy products. Carotenoids are pigments that colour egg yolks, tomatoes, mushrooms, all green leaves, fruits and flowers.

Beta-carotene is one of the more than 600 carotenoids found in nature. It is a powerful antioxidant that protects against free radicals (they contribute to the amplification of cornice diseases and have a significant role in the aging process).

Beta-carotene can also reduce the risk of developing cancer. For the first time in 1913, two biochemists from the University of Wisconsin discovered vitamin A, and two other researchers from Yale University were able to synthesize it in 1947.

Benefits of Vitamin A in the body. What is it for?

A sufficient amount of vitamin A ensures the proper functioning of the whole body. It is necessary to produce rhodopsin – a pigment responsible for twilight and night – and supports healthy skin, nails and teeth.

Vitamin A has an antioxidant effect, keeps cholesterol levels under control and helps us store fat. At the same time, it protects the oral and digestive mucosa and takes care of the respiratory system.

It contributes to the development of bones, supports the immune system and helps us heal more in case of infections or inflammations.

That is why doctors prescribe it in cases of measles, for a faster recovery and to reduce the risk of complications.

Benefits and bodily functions of vitamin A we mention:

• Strong antioxidant effect;
• Protects against infections;
• Essential for good eye health;
• Protects the skin while maintaining its elasticity;
• It helps us assimilate calcium;
• Supports vision, especially night vision;
• Take care of the health of the nails and the dermis;
• Supports the formation of white blood cells;
• Supports the digestive system;
• Supports the reproductive system;
• It helps in the shape of antibodies and supports the immune system;
• Prevents anemia and favours the growth of children;
• Supports the development of strong bones, healthy hair, teeth and gums.

Good sources are carrots and carrot juice which contains 1,692 mg of vitamin A, and 71 calories, while half a cup of cooked carrots contains 671 milligrams and just 27 calories). Cream of spinach (contains 573 mg of vitamin A and only 30 calories) and a salad bar.

Necessary daily intake of vitamin A

The required daily intake is calculated according to the age group:

• The necessary daily information of babies needs, daily 350 micrograms of vitamin A.

• The intake increases to 400 micrograms for children between 1 and 3 years old. Four hundred fifty micrograms are the daily requirement for a 4-6-year-old child. For the age group from 7 to 9 years, the intake increases to 500 micrograms, and for the group from 10 to 12 years to 550 micrograms;

• Necessary daily intake for adolescent girls – 13 to 19 years of age need to eat 600 micrograms of vitamin A per day;

• Daily intake of necessary for adolescents-children – from 13 to 15 years of age need 700 micrograms a day, while for children from 15 to 19 years of age, 800 micrograms;

• Necessary daily intake for adults-women s-600 micrograms;

• Daily intake of for adults-men -800 micrograms;

• Necessary daily intake for older people (over 75 years) – women -600 micrograms;

• Daily intake for older people (over 75 years) – men -700 micrograms;
• Daily Intake Needed for Pregnant or Lactating Women – Pregnant women should take 700 micrograms of vitamin A from their daily diet while lactating mothers need 950 micrograms.

Foods with vitamin A for Vegetarians and Vegans

Vitamin A is found naturally in foods of animal origin, such as eggs, liver, fish (anchovies, mackerel), milk, and dairy products, such as sour cream or butter.

A vegan diet does not provide the body with adequate vitamin A for optimal health.

A vegan diet also reduces thyroid function and bile release, drastically compromising the poor conversion of carotene to carotenoid.

A vegetarian may be able to meet daily vitamin A requirements by emphasizing egg yolks and dairy products. If I could suggest a meat-based product for a vegetarian, it would be dried liver capsules.

Vitamin A is found primarily in green vegetables and fruits – spinach, lettuce, lemon, grapefruit – or orange, mango or carrots.

The liver is the best source of vitamin A and the most nutrient-dense food.

Effects of vitamin A on the body:

Besides the apparent benefit of vision, it has many other properties that benefit the human body. This is necessary for children’s nutrition, as it helps them develop their bones and teeth.

Vitamin A is also needed in reproductive function, maintaining healthy skin, gums and mucous membranes, and protecting the body against infection.

Diseases that can occur due to vitamin A deficiency:

Vitamin A deficiency is a real problem in developing countries. Some 500,000 children up to 5 years of age end up losing their sight or even their lives due to a lack of vitamin A or fat in which it is soluble.

Other effects in children: include respiratory infections, diarrhea and retardation, and even stopped growth due to the cumbersome development of the bones.

Lack of vitamin A, or its deficiency, makes our body much more vulnerable to infection, which is why many microbes or viruses in a body deficient in vitamin A are more substantial.

Recommended daily dose and excess Vitamin A

What is the average daily minimum requirement for vitamin A, and when can an overdose occur?

Recommended daily dose:

• Children over ten years of age and people under the age of 18: 0.8 mg
• Adolescent girls: 1 mg
• Women: 0.8 mg
• Pregnant women: 1 mg
• Women during lactation: 1.3 mg
• Men: 1 mg

As can be seen, vitamin A is very important for each age group, but more importantly, for pregnant women and women who breastfeed, the daily need for vitamin A is higher.

Overdose or excess of vitamin A

It may be harmful if exceeded for several months (recommended daily dose). Therefore, in men, 1.5 mg administered for several months can produce toxic effects, while in children, during a similar period, the daily administration of 0.55 mg can have adverse effects.

Adverse effects, vitamin A overdose, symptoms

Among the symptoms of administration, for a few months, at a daily dose higher than the recommended daily dose are: hair loss, nausea, vomiting, acne, impaired vision, irregular periods, fatigue, liver enlargement, or pain in the head.

Foods rich in vitamin A

In its natural state, it is found in various foods such as carrots, Kapia peppers, bell peppers, red beets, tomatoes, lettuce, butter, cheese, etc.

Do not forget that this vitamin is fat soluble, so if you eat a diet where it is not found, vitamin A will not be able to be absorbed by the body.

In some countries where rice consumption is very high due to vitamin A deficiency, scientists have started to work on genetically modified rice, rich in beta-carotene, 20 times more than regular rice.

The Rockefeller Foundation initially funded this project, the Swiss Federal Institute, and the European Union, one of the leading testing centers in the Philippines.

Vitamin A is found in most multivitamin compounds, but it can be found separately in ampoules, tablets (pills), oil, drops etc.

We recommend that each of you take the necessary intake, respect a healthy lifestyle and eat foods rich in vitamin A.

Vitamin A deficiency in the body

Vitamin A deficiency is one of the leading causes of vision loss: reduced visual acuity in the dark. Other signs may include slowed growth in children or reproductive problems in adults.

Dry skin, frequent infections, and gingivitis can be related to a vitamin A deficiency. Severe vitamin A lack can cause severe anemia or even death.

Symptoms of a lack of vitamin A

The most severe signs of a lack of vitamin A are:

Decreased visual acuity: If diopters vary significantly from year to year, your body may have a vitamin A deficiency. This vitamin is essential for all the functions of the eye. Also, in his absence, we could not see.

Among the first symptoms of eye problems caused by a lack of vitamin A are the sensation of itching in the eyes, burning sensation and swelling of the eyelids.

● Problems with the digestive system in the absence of optimal amounts of vitamin A, your digestive tract is dry, and the secretion of digestive juices is significantly reduced. Therefore, it increases the risk of intestinal infections and diarrhea;

● Appearance of Aged Skin – Vitamin A deficiency causes dry skin, which becomes rough and flaky. Furthermore, the lack of optimal vitamin A intake causes the thickening of the keratin layers on the palms of the hands and soles, and the skin on the arms, thighs and buttocks has the appearance of “chicken skin”;

● Respiratory tract infections in the absence of a sufficient amount of vitamin A in the body, nose, throat, or bronchial tubes become dry and complex, and breathing undergoes a severe infection;

● Diseases of the reproductive system, a low intake of vitamin A can lead to metaplasia (the transformation of morphological and functional tissue) at sexual splendour, bladder, pelvis, etc. In women, it can cause vaginitis;

Vitamin A deficiency during pregnancy – A severe vitamin A deficiency during pregnancy can lead to miscarriage.

Risk factors for vitamin A deficiency

Among the risk factors that can lead to a deficiency in vitamin A in the body:

Alcohol use – we are talking about the abuse of alcohol, which leads to deficiencies of vitamin A and zinc, and cause several disorders in the body, including loss of sense of smell and smell, sexual dysfunction, or nyctalopia (blindness at night, in Japanese terms, or dazzling at night).

Fighting the deficit will alleviate these symptoms; Poor nutrition- the most common cause of vitamin A deficiency- malnutrition. Vegetarians or people who eat little meat and animal products are most at risk;

Lack of breastfeeding: breast milk is the most important source of vitamin A for infants. Children who are not breastfed are at greater risk of developing a vitamin A deficiency;

Pregnancy-a deficiency can occur during pregnancy, due to which the body of a pregnant woman consumes more vitamins and minerals. A diet rich in vegetables and fruits is recommended.

Dietary supplements are taken during this period only on the doctor’s recommendation since vitamin A can cause congenital malformations in the fetus.

Prevention of vitamin A deficiency

A balanced diet is the best way to prevent a vitamin A deficiency, from which liver, dairy, green, yellow and orange fruits and vegetables are not lost.