Vitamin A: Importance and Benefits

What is Vitamin A?
Importance and Benefits of Vitamin A
Recommended Intake
Conclusion

What is Vitamin A?

Vitamin A is a fat-soluble vitamin that is essential for growth and development, immune function, and reproduction. Vitamin A may also reduce the risk of some cancers and support hair and skin. Vitamin A is important for normal vision; it also helps the heart, lungs, and other organs work properly.

There are two types of Vitamin A:

Preformed vitamin A (retinol and its esterified form, retinyl ester) is found in animal products such as dairy, meat, and fish.
Provitamin A carotenoids (such as beta-carotene) are found in plant-based food like fruits, vegetables, and oil. The most common provitamin A carotenoid is found in plants.

Importance and Benefits of Vitamin A

Vision

Vitamin A is essential for eyesight. One of the first deficiencies is night blindness, known as nyctalopia. Night blindness occurs in people with a deficiency of Vitamin A. Vitamins are a major component of the pigment called Rhodopsin. Rhodopsin is a protein in the eye that absorbs light in the retinal receptors, essential for night vision. People with this condition can see normally during the day, but they will have reduced vision at night and will struggle to pick light in lower levels.

Supports Immune System

Vitamin A plays an important role in maintaining your body’s natural defense. This includes the mucous barrier in the eyes, lungs, and guts, which helps to trap bacteria. A deficiency in Vitamin A can delay your recovery when you are sick.

Immune System Support

Vitamin A is also involved in the production of white blood cells, thereby supporting the immune system in fighting back infections.

Cell Growth

Vitamin A is involved in the regulation of gene expression. This is crucial for proper cell differentiation, growth, and development, particularly in the skin.

Promotes Healthy Growth and Reproduction

Vitamin A is important for maintaining a healthy reproductive system in both men and women and during the growth and development of embryos during pregnancy. In pregnant women, it is responsible for the development and growth of many organs and structures of the unborn child, such as the skeleton, lungs, kidney, liver, etc.

Skin Health

Vitamin A helps to maintain the integrity of skin tissue. It is also used in dermatology to treat conditions such as acne and psoriasis. It has been found that Vitamin A deficiency will increase your risk of developing acne, as it can cause the overproduction of the protein keratin in hair follicles.

Sources of Vitamin A

Animal Sources — Liver, fish oil, chicken, egg yolk, salmon, and dairy products are rich in preformed Vitamin A.

Plant Sources — Carrot, sweet potato, leafy vegetables, and spinach are all rich in beta-carotene and other provitamin A carotenoids.

Recommended Intake

Recommended intake varies according to age. Women during pregnancy and breastfeeding require more Vitamin A.

Recommended daily allowance of Vitamin A:

Up to 6 months — 400 mcg
7–12 months — 500 mcg
1- 3 years — 300 mcg
4–8 years — 400 mcg
9–13 years — 600 mcg
14+ years of age — 900 mcg for males and 700 mcg for females
During pregnancy — 770 mcg per day
While breastfeeding — 1,300 mcg per day

Vitamin A deficiency can lead to night blindness and, if the infection is increased, in severe cases, complete blindness.

Vitamin A Toxicity

Consuming too much preformed Vitamin A can lead to vitamin A toxicity or hypervitaminosis A.

Symptoms

Changes in skin color
Psoriasis
Cracked fingers
Dry lips, mouth

During pregnancy, consuming too much retinol can lead to problems in the unborn child such as:

Cleft palate
Heart problems
Microcephaly
Problems with thymus glands

Conclusion

Vitamin A is an essential nutrient for our body to function properly. In the U.S., deficiency is rare as most people meet their requirements through diet. In some cases, doctors will recommend supplements. We should ensure that we are getting enough Vitamin A from our diet as it is required for proper body function.