Vitamin A is a fat-soluble vitamin that is also a powerful antioxidant. Benefits of Vitamin A plays a critical role in maintaining healthy vision, neurological function, skin health and more; The benefits of vitamin A, like all antioxidants, are involved in the reduction of inflammation by fighting the damage of free radicals; Consuming a diet rich in antioxidants is a way to naturally slow down aging. Antioxidants such as vitamin A are also responsible for building strong bones, regulating gene regulation, maintaining healthy and clear skin, facilitating cell differentiation and supporting immune function. Some of the best sources of vitamin A include eggs, milk, liver, carrots, yellow or orange vegetables such as squash, spinach and other green leafy vegetables.
5 Health Benefits of Vitamin A:
1. Protect Eye Health:
Vitamin A is a critical part of the rhodopsin molecule, which is activated when light shines on the retina and sends a signal to the brain, which results in vision. Beta carotene, the form of vitamin A found in plants, plays a role in preventing macular degeneration, the leading cause of age-related blindness. In a study sponsored by the National Eye Institute, as a study of age-related eye diseases, people at high risk for the disease who took a daily multiple vitamin that included the benefits of vitamin A, vitamin C, vitamin E , zinc and copper, had a 25 percent reduction in the risk of advanced macular degeneration over a period of six years. Studies also show that drops of vitamin A are effective for the treatment of dry eyes. One study found that over-the-counter lubricating drops that contain the benefits of vitamin A are as effective for the treatment of dry eye syndrome as more expensive prescription drops formulated for dry eye relief. Another study was conducted in early 2011 by researchers from the Columbia University Medical Center in New York; They discovered that a synthetic and altered form of the benefits of vitamin A could slow the progression of Stargardt disease, a hereditary eye disease that causes severe vision loss in young people.
2. Provides Immune Support:
Several functions of the immune system depend on enough vitamin A, so it is known as an important immune starting vitamin. The genes involved in immune responses are regulated by vitamin A, which means that it is essential to combat serious diseases such as cancer and autoimmune diseases, but also diseases such as the flu or common colds. Beta carotene is also a powerful antioxidant that can help boost the immune system and prevent a variety of chronic diseases. The benefits of vitamin A can especially help children’s immunity, a study in London found that vitamin A supplements reduced infant mortality by 24% in low and middle-income countries.
“The study also found that vitamin A deficiency in children increases their vulnerability to infections such as diarrhea and measles”.
Another study conducted by the Colombian health-related social security system provided 100,000 children with vitamin A supplements, which usually did not take any. They found that there was an estimated savings in medical costs of $ 340, 306,917 due to the number of events involving diarrhea (4,268) and malaria (76), and hospitalization, which were reduced due to the administration of supplements. This study concluded that it would be cost effective to use vitamin A supplements to treat these medical problems in children.
3. Fight Inflammation:
The benefits of vitamin A have antioxidant properties that neutralize free radicals in the body that cause cell and tissue damage. Vitamin A can prevent cells from becoming overactive. When the immune system overreacts to food proteins, this is what creates food allergies and ultimately inflammation . Vitamin A intake can help reduce the risk of certain types of food allergies, as it helps prevent this dangerous overreaction. Reducing inflammation levels also correlated with a lower risk of neurodegenerative diseases such as Alzheimer ‘s disease and disease Parkinson
4. Support Skin Health and Cell Growth:
The benefits of vitamin A are necessary for wound healing and skin regrowth. It is necessary to support all epithelial (skin) cells both internally and externally and is a powerful aid in the fight against skin cancer. Vitamin is necessary to form glycoproteins, a combination of sugar and proteins that help cells to join together forming soft tissues. A vitamin A deficiency can lead to poor complexion, as indicated by studies that show that vitamin A can fight acne and improve overall skin health. Vitamin A keeps the lines and wrinkles on your skin, producing more collagen, which is responsible for keeping the skin young. Vitamin A can also contribute to healthy hair.
5. It can Help Prevent Cancer:
According to a study conducted at the University of York, the intake of the benefits of vitamin A could help treat various forms of cancer thanks to the ability of the vitamin to control malignant cells in the body. It is now understood that retinoic acid plays an important role in cell development and differentiation, as well as in the treatment of cancer. It has been shown that lung, prostate, breast, ovarian, bladder, oral and skin cancers are suppressed by retinoic acid. Another study collected numerous references that demonstrate the findings of retinoic acid in melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. The researchers found new evidence indicating that the molecular mechanisms in retinoic acid can control the fates of cancer cells. Since high doses of retinoic acid can cause cytotoxicity, which means it can be toxic to cells, it is probably best used as a potential supplement in the daily diet to prevent or suppress cancer progression. Keep in mind that it is always better to get vitamin A from natural sources, such as food, and not overload vitamin A supplements in hopes of preventing disease, since more is not necessarily better.
Sources of Vitamin A:
The benefits of vitamin A are found in two primary forms: active vitamin A and beta carotene; This active vitamin comes from animal derived foods and is called retinol; This “preformed” vitamin A can be used directly by the body; You do not need to convert Vitamin first. The other type of vitamin A, which is obtained from colorful fruits and vegetables, is in the form of “pro Vitamin A” carotenoids, which the body transforms into retinol after ingesting food. Beta carotene, a type of carotenoid found mainly in plants, must first become active vitamin A for the body to use. Studies have repeatedly shown that antioxidants such as vitamin A are vital for good health and longevity; they benefit eye health, increase immunity and promote cell growth. Nutrition experts and doctors recommend getting antioxidants such as vitamin A primarily when eating a well-balanced diet high in fruits, vegetables and whole foods whenever possible, rather than supplements.
Symptoms of Vitamin A Deficiency:
The benefits of vitamin A is essential for normal vision, as well as for adequate bone growth, healthy skin and the protection of the mucous membranes of the digestive, respiratory and urinary tracts against infection. People with long-term fat malabsorption are very susceptible to developing a vitamin A deficiency. The most common health problems that will cause vitamin A malabsorption include gluten sensitivity problems, leaky gut syndrome and autoimmune responses, inflammatory bowel disease and pancreatic disorders; Alcoholics, whose excess toxicity creates low levels of vitamin A, also have a much higher risk of fra deficiency. Vitamin A deficiency has become a public health problem in more than half of all countries, especially in Africa and Southeast Asia, especially affecting young children and pregnant women in low-income countries.
This can be a serious problem for children because lack of vitamin A causes severe visual impairment and blindness; It also increases the risk of serious illness, and even death, significantly. Children may be in danger of childhood infections as common as diarrheal diseases and measles.
Poor Eye Health:
A deficiency of vitamin A can lead to a thickening of the cornea and, finally, even blindness. Keratomalacia, a condition that comes from a severe vitamin A deficiency, is a bilateral condition, which means that it usually affects both eyes. This type of deficiency can be dietary, that is, your daily intake of the vitamin or metabolic, that is, your body’s ability to absorb it. The first symptoms of keratomalacia may include night blindness and extreme dry eyes. Your vision may be followed by wrinkles, cloudiness and a softening of the corneas. If the corneas continue to soften, without proper care and treatment, this can cause infected corneas, a rupture or degenerative changes in the tissues; All this can cause blindness.
Premature Skin Damage:
Vitamin A deficiency will lead to drying, scaling and follicular thickening of the skin. Keratinization of the skin, when epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal and urinary tract.
Respiratory infections can occur because the body’s immunity is affected by the lack of vitamin A. The younger the patient is, the more severe the effects can be. Growth retardation and infections are common among children, and the mortality rate can exceed 50% in children with severe vitamin A deficiency.
In Risk of Pregnancy:
For pregnant women, the demand for vitamin A is the highest during the last trimester; Most of the time, women suffer from vitamin A deficiencies during this time. A pregnant woman may suffer night blindness if her vitamin A intake is not enough.
The Best Sources to Access the Benefits of Vitamin A
Here are some of the best sources of vitamin A. For more information on the source of vitamin A, check out my list of the best sources of the benefits of vitamin A.
- Beef liver: 3 ounces: 14,363 IU (almost 3 times the DV)
- Carrots: 1 cup raw slices: 21,384 IU (more than 100% DV)
- Sweetpotato : 1 whole: 18,443 IU (more than 100% DV)
- Kale : 1 cup chopped: 6,693 IU (more than 100% DV)
- Spinach : 1 raw cup: 2,813 IU (56% DV)
- Romaine lettuce : 1 crushed cup: 4,094 IU (82% DV)
- Apricots : 1 fruit: 674 IU (13% DV)
- Broccoli : 1 raw cup: 567 IU (11% DV)
- Butter : 1 tablespoon: 355 IU (7% DV)
- Eggs : 1 extra large: 302 IU (6% DV)
- Winter squash : 1 cup, cubes: 514 IU (10% SV)
- Cantaloupe Melon : 1 medium wedge: 2,334 IU (47% DV)
- Sweet red peppers : 1 cup chopped: 4,665 IU (93% DV)
- Tuna : 3 oz steak: 2,142 IU (43% DV)
- Handle : 1 cup in pieces: 1,785 IU (36% DV)
Recommended Daily Intake of Vitamin A:
Most people get enough vitamin A from their diet, but if they have a vitamin A deficiency, then their doctor may suggest vitamin A supplements. People with diseases, such as digestive disorders or very poor diets, may need a supplement to Get the recommended daily intake of vitamin A. By including the vitamin A you get from the food and supplements you are taking, the recommended dietary ration (or RDA) for vitamin A is as follows:
- 1-3 years: 300 mcg / day
- 4-8 years: 400 mcg / day
- 9-13 years: 600 mcg / day
- 14 years and older: 700 mcg / day
- When pregnant: 750-770 mcg / day
- When breastfeeding: 1,200-1,300 mcg / day
- 14 years of age and older: 900 mcg / day
Possible Side Effects of the Benefits of Vitamin A:
High doses of vitamin A can actually do more harm than good. Excessive consumption of vitamin A from supplementation alone, or in combination with other antioxidants, has been associated with congenital defects, lower bone density and liver problems.
- When the consumption of this vitamin is exceeded, it is possible for people to experience various symptoms such as: nausea, loss of appetite, irritability, vomiting and even hair loss. If you are going to consume vitamin A supplements, be sure to take lower doses, use supplements from food sources and consult your doctor. People who drink a lot or have kidney or liver disease should also not take vitamin A supplements without consulting a doctor.
- Symptoms of vitamin A toxicity include dry skin, joint pain, vomiting, headaches and confusion. Vitamin A supplements may interact with some birth control pills, blood thinners (such as Coumadin), acne medications (such as Accutane), cancer treatments and many other drugs.
- If you take any medications, be sure to ask your doctor if vitamin A supplements are safe. While the toxicity of vitamin A can be a problem for our health, it comes from the inappropriate use of supplements containing retinoids (vitamin A), not from our diet. Simply put, foods do not contain enough preformed vitamin A to expose us to amounts that produce toxicity, so you are using supplements that contain vitamin A, investigate the amount of vitamin A present and make sure it is appropriate for your sex and age.
Final Interactions on the Benefits of Vitamin A:
Vitamin A is a fat soluble vitamin and, therefore, must be consumed with fat to achieve optimal absorption; sufficient dietary protein intake is required for the manufacture of these binding proteins, so inadequate protein intake may result in a vitamin A deficiency. Studies have shown that absorption, metabolism, liver release, transport and tissue utilization of the benefits of vitamin A may depend, in part, on an adequate zinc status; An animal study found that a zinc deficiency could both precipitate the health consequences associated with zinc deficiency and, through its control functions, impose a secondary vitamin A deficiency. Zinc deficiency could also limit the Health and nutritional effect of vitamin A interventions in problems such as night blindness. Recent studies suggest that the results of a vitamin D deficiency may be worsened by the high supplemental intake of vitamin A. These studies reveal that when blood levels of vitamin D fall below 50 nanomoles per liter, a higher supplemental intake of vitamin A It can make problems related to this vitamin D deficiency worse, such as bone health. When vitamin A and D levels are sufficient, research has shown that they work together to help your body metabolize vitamins.