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Sources of Vitamin A

  1. Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. Vitamin A plays a vital role in maintaining healthy vision, proper neurological function, healthy skin and much more. Vitamin A - like all antioxidants - is involved in reducing inflammation because it can fight free radical damage. Consuming a diet high in antioxidants is one way to naturally slow aging.

  1. 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 the human body. immune function. Some of the best sources of vitamin A are eggs, milk, liver, carrots, and yellow or orange vegetables such as pumpkin, spinach, and other leafy green vegetables.

  1. Vitamin A is found in two primary forms: active vitamin A and beta-carotene. Active vitamin A comes from animals and is also called retinol. This 'preformed' vitamin A can be used directly by the body and does not need to convert the vitamin first.

  1. The other type of vitamin A, which is obtained from colorful fruits and vegetables, comes in the form of 'pro vitamin A' also called carotenoids, which after it is ingested by the body must be converted into retinol. Beta-carotene, a type of carotenoid found mainly in plants, must first be converted into active vitamin A in order for the body to use it.

  1. Studies have repeatedly shown that antioxidants such as vitamin A are vital for good health and longevity; they are good for eye health, boost immunity and promote cell growth. Nutritionists and doctors recommend getting antioxidants such as vitamin A through a balanced diet rich in fruits, vegetables and whole grains as much as possible, rather than by taking them in supplement form. [! 130966 => 1140 = 5!] Vitamin A is essential for normal vision, as well as for good bone growth, healthy skin and the protection of the mucous membranes of the digestive, respiratory and urinary tract against infection. People with long-term malabsorption of fats are very prone to developing vitamin A deficiency.

  1. The most common health problems causing vitamin A malabsorption are gluten sensitivity, leaky gut syndrome and autoimmune responses, inflammatory bowel disease and pancreatic disease. Alcoholics, whose over-toxicity has caused low vitamin A levels, are also at a much higher risk of deficiency.

  1. Vitamin A deficiency has become a public health problem in more than half of all countries, especially in Africa and Southeast Asia, especially for young children and pregnant women are affected by this.

  1. This can be a serious problem for children because the lack of vitamin A causes severe visual impairment and blindness and it also increases the risk of developing serious illnesses and even the risk of death increases significantly . Children can also be much more susceptible to common childhood infections such as diarrhea and measles.

Poor eye health

  1. A vitamin A deficiency can lead to thickening of the cornea and eventually even blindness. Keratomalacia, a condition resulting from severe vitamin A deficiency, is a condition that is bilateral, meaning it usually affects both eyes. Early symptoms of Keratomalacia can include night blindness and extreme dryness of the eyes.

  1. In addition to deteriorating your vision, you may also experience wrinkles, cloudiness and softening of the corneas. If the corneas continue to soften without adequate attention and treatment, it can lead to infected corneas, rupture or degenerative tissue changes, all of which can cause blindness.

Premature damage to the skin

  1. A vitamin A deficiency will lead to the thickening, scaling and follicular thickening of the skin. Keratinization of the skin, which occurs when epithelial cells lose their moisture and become hard and dry, can also occur in the mucous membranes of the respiratory tract, gastrointestinal tract and urinary tract.

Respiratory tract infections

  1. Because the lack of vitamin A affects the immunity of the body, respiratory infections can also occur. The younger the patient, the more severe the effects can be. Growth retardation and infections are common in children and the mortality rate can reportedly exceed 50% in children with severe vitamin A deficiency.

Causes problems during pregnancy

  1. For pregnant women, the vitamin A requirement is highest during the last trimester as women suffer most from vitamin A deficiencies during this period. A pregnant woman can, if her vitamin A intake is not enough, suffer from night blindness.

Protects your eyes

  1. 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, resulting in vision (allowing you to see). Beta carotene, the form of vitamin A found in plants, plays a role in preventing macular degeneration, which is the leading cause of age-related blindness.

  1. A study found that if people at high risk of the disease took a multitude of vitamins including vitamin A, vitamin C, vitamin E, zinc and copper daily for a period of six years, Have 25% less risk of advanced macular degeneration.

  1. Studies also show that eye drops with vitamin A are effective for the treatment of dry eyes. One study showed that vitamin A eye drops, which can be bought without a prescription, were just as effective in treating dry eye syndrome as more expensive prescription eye drops.

  1. In early 2011, another study was conducted and they found that a synthetic, altered form of vitamin A can increase the progression of Stargardt's disease, an inherited eye disease that causes severe vision loss in young people. can slow down.

Provides Immunological Support

  1. Several functions of the immune system also depend on sufficient vitamin A, and therefore it is known as an important vitamin for the maintenance and development of the immune system. The genes involved in immune responses are regulated by vitamin A, which means it is essential for fighting serious conditions such as cancer and autoimmune diseases, as well as illnesses such as the flu or the common cold.

  1. Beta carotene is also a powerful antioxidant, which can boost the immune system and prevent the development of a variety of chronic diseases. Vitamin A can especially benefit the immunity of children. A study conducted in London found that vitamin A supplements in low- and middle-income countries reduced infant mortality by 24%. The study also found that vitamin A deficiency in children increased their vulnerability to infections such as diarrhea and measles.

  1. In another (American) study conducted by the Colombian health-related social security system, 100,000 children were given vitamin A supplements. They found that because of the reduced incidence of diarrhea (4,268) and malaria (76) and hospital admissions, an estimated medical cost savings of $ 340,306,917 could be made. This study also concluded that it would be cost-effective to use vitamin A supplements to treat these medical problems in children.

Combats inflammation

  1. Vitamin A has antioxidant properties that neutralize free radicals that cause tissue and cell damage in the body. Vitamin A can prevent cells from becoming overactive. When the immune system overreacts to food proteins, it causes food allergies and eventually inflammation. Proper vitamin A intake, as it helps prevent this dangerous overreaction, can help reduce the risk of certain types of food allergies.

  1. Reduced levels of inflammation are also correlated with a lower risk of neurodegenerative conditions such as Alzheimer's and Parkinson's disease.

Supports skin health and cell growth

  1. Vitamin A is necessary for wound healing and the growth of new skin. It is necessary to support all epithelial cells (skin cells) both inside and out and it is a powerful tool in the fight against skin cancer. Vitamin A is also needed to make glycoproteins, a combination of sugar and protein that help cells bind together and form soft tissues.

  1. Vitamin A deficiency can lead to poor skin tone and there are several studies showing that vitamin A can fight acne and improve overall skin health. Vitamin A, by producing more collagen, keeps the lines and wrinkles in your skin away, which keeps the skin looking young. Vitamin A can also contribute to healthy hair.

May help prevent cancer

  1. According to a study conducted by the University of York, intake of vitamin A, due to the vitamin's ability to fight malignant cells in the body, may help to fight various cancers. to treat. It is now clear that retinoic acid plays an important role in cell development and differentiation, as well as in cancer treatment.

  1. It has also been shown that the development of lung, prostate, breast, ovarian, bladder, mouth and skin cancer can be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Researchers found new evidence indicating that the molecular mechanisms in retinoic acid may control the fate of cancer cells.

  1. As high doses of retinoic acid can lead to cytotoxicity, this means that it can be toxic to cells, so it is best used as a possible supplement in one's daily diet to enhance prevent or suppress cancer progression.

  1. Keep in mind that it is always best to get vitamin A from natural sources such as food and not overuse vitamin A supplements in the hope of preventing disease development because more is not necessarily better.

  1. Here are some of the best resources:

  1. Most people get enough vitamin A through their diet, but if you are vitamin A deficient, your doctor may also recommend vitamin A supplements. People with illnesses such as digestive disorders or very poor nutrition may need a supplement to get the recommended daily amount of vitamin A. If you add up the vitamin A you get from both the food and the supplements you take, the Recommended Dietary Allowance (or RDA) is as follows:


  1. 1-3 years old: 300 mg / day

  1. 4-8 years old: 400 mg / day

  1. 9-13 years old: 600 mg / day

Adult women:

  1. 14 years and older: 700 mg / day

  1. Pregnant women: 750-770 mg / day

  1. Breastfeeding: 1,200-1,300 mg / day

Adult men:

  1. 14 years and older: 900 mg / day

  1. High doses of vitamin A can actually do more harm than good. Consuming too much vitamin A through supplementation or through your diet and in combination with other antioxidants has been linked to birth defects, lower bone density and liver problems.

  1. Excessive consumption of vitamin A can also cause jaundice, nausea, loss of appetite, irritability, vomiting and even hair loss. If you are going to consume supplements containing vitamin A, make sure to use a lower dose and use diet-based supplements and always consult your doctor. Also, people who drink heavily or have kidney or liver disease should not take vitamin A supplements without first talking to a doctor.

  1. Symptoms of vitamin A toxicity include dry skin, joint pain, vomiting, headache, and confusion. Vitamin A supplements can interact with some birth control pills, blood thinners (such as Coumadin), acne medications (such as Accutane), cancer treatments, and many other medications.

  1. If you are on medication, ask your doctor if vitamin A supplements are safe for you. While vitamin A toxicity can be a problem for our health, it is usually due to the misuse of retinoid (vitamin A) -containing supplements and not our diet. Simply stated, foods do not contain enough preformed vitamin A to expose us to toxicity-producing amounts, so if you are taking supplements containing vitamin A, look at the amount of vitamin A present and make sure it is appropriate for your gender and your age.

Vitamin A: interactions

  1. This vitamin is a fat soluble vitamin and must therefore be consumed with fat in order to have optimal absorption. The production of these binding proteins requires an adequate intake of protein in the diet, so eating too little protein can lead to vitamin A deficiency.

  1. Studies have also shown that absorption, metabolism, distribution through the liver, transport and utilization by the tissues may also depend in part on good levels of zinc in the body . An animal study found that zinc deficiency could cause health effects associated with zinc deficiencies as well as other diseases. Zinc deficiency can also limit the health and nutritional effects of vitamin interventions on things like night blindness.

  1. Recent studies have also shown that the results of a vitamin D deficiency may be worsened by a high supplemental intake of vitamin A. These studies show that when the vitamin D levels in the blood fall below the 50 nanomoles per liter comes, a higher supplemental intake of vitamin A can improve problems related to vitamin D deficiency, such as bone health. When vitamin A and D levels are adequate, research has also shown that they work together to help your body absorb the vitamins better.

  1. Vitamin A has huge benefits for your health. That is of course no wonder, because your body simply needs this vitamin. Without this vitamin many processes stop.

  1. On the other hand, an overdose of vitamin A will definitely not do your body any good. There may also be interactions with other substances, including drugs.

  1. Always consult your doctor before taking extra vitamin A.





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