Vitamin A is an important fat-soluble vitamin that plays vital roles in your body. Even though taking too much can be harmful. It exists naturally in foods and can also be consumed through supplements.

In this article, we will uncover vitamin A, including its roles, food sources, and the effects of deficiency and toxicity.

What is Vitamin A?

Vitamin A is one of the micro nutrients. It plays important roles in overall health. It supports vision, the immune system, reproductive health, and fetal growth. It is a fat-soluble vitamin. It dissolves and is stored for longer in fats or fatty tissues and the liver.

That is why vitamin A affects the body more than water-soluble vitamins. It goes to the deep of cells. Cell walls of the body are made of fat lipid layers or fat layers. It does not just cross the cell walls. Along with this, it affects the internal parts of cells including DNA.

Roles Of Vitamin A

It is a very important nutrient. It plays different vital roles in the body. The roles of vitamin A are the following:

Eye Health

Vitamin A is vital for overall eye health. It helps produce pigments in the retina, which supports good eyesight, especially at low light. It also supports the eyeball movement. It helps to prevent certain eye diseases like age-related degeneration.

Immune System

Vitamin A helps the production of red and white blood cells and strengthens the immune system. It supports the body to fight against infections and reduces the risk of illness.

Strong Antioxidant

It has strong antioxidant properties. That can help to protect cells and tissues from damage by free radicals.

Hair & Skin Health

It helps keep hair and skin healthy and clear. It also helps repair hair and skin tissues and may help reduce acne and age-related skin changes.

Reproductive System

Vitamin A is essential for the reproductive system of males and females. It also plays a vital role in sperm and egg development. It supports fertility and fetal development. It helps the proper development of body cells, tissues, and body organs during pregnancy.

Foods That Are Rich In Vitamin A

Foods that are rich in vitamin A include animal-based foods and plant-based foods. 

Animal-based foods like egg yolks, fish, beef liver, and dairy products like cheese and butter. These foods contain retinoids which are active forms. Retinoids are ready to be used by the body for supporting vision and skin health. Retinol, retinal, and retinoic acid belong to the group of retinoids.

Plant-based foods like carrots, palk, sweat potatoes, bind gobi, and other yellow, red, and leafy green vegetables. These foods contain carotenoids such as beta-carotenes which are inactive forms. The body converts carotenoids into retinoids.

The conversion rate of carotenoids by the body is only 3% or maybe less. They serve as antioxidants and protect cells and tissues from damage.

Symptoms Of Vitamin A Deficiency

Vitamin A deficiency is a lack of vitamin A in the body. It occurs when you are not getting enough amounts, or cannot absorb it properly. The other reason for deficiency is you have eaten a lot of antibiotics in the past. The deficiency may result in some health conditions. Symptoms of vitamin A deficiency are the following:

• Vision Problems: Vitamin A deficiency can cause eye-vision problems. It can result in night blindness so you can not see anything at night or low light properly.
• Weakness: Deficiency can make the Immune system weak. If the immune system is weak then it can cause illness and infections frequently. You will feel tired and weak.
• Eye lubrication: A deficiency can affect the lubrication of eyeballs. Eyeball lubrication means the movement of eyeballs.
• Overall dryness: Vitamin A deficiency can result in overall dryness in the body. It can cause dry skin, dry eyes, dry mouth, swelling nose, and more.
• Breath: it can result in a problem in taking a breath, snoring, and inflammation in the lungs.
• Sleep: It can cause sleep apnea. It is a health problem that you can not sleep properly.

Daily Intake Of Vitamin A

If you have learned the deficiency symptoms. We will learn about the right amounts to prevent the deficiency. The recommended dietary allowances (RDA) for daily intake of vitamin A are the following based on different factors like age, gender, or any specific condition:

Signs Of Vitamin A Toxicity

The maximum amount of taking vitamin A is 3000 micrograms or 3 gm per day. Toxicity occurs when you get in high amounts. If you consume in high amounts it may cause:

• Headaches
• Dizziness
• Liver damage
• Nausea

Overdosing also can cause long-term side effects. Those side effects may include:

• Bone weakness or thinning
• Skin problems, some kind of skin irritation
• Birth defects
• Neurological issues

Conclusion

In conclusion, this article has taught us that vitamin A is one of the micro nutrients. It is essential for overall health, including the immune system, eye health, skin and hair health, and reproductive system. It is found in two forms, retinoids (active forms) and carotenoids which are inactive forms.

Foods that are rich in vitamin A include animal-based foods that contain retinoids. Animal-based foods include fish, egg yolks, liver, and dairy products such as butter, cheese, and more. While plant-based foods such as carrots, sweet potatoes, and other leafy green and red or yellow vegetables.

If you have a deficiency it can cause different health problems such as weak eyesight at low light, weak immune system, and more. Deficiency of vitamin A occurs because you are not getting enough. But if you are consuming in large amounts it can be toxic and harmful to your health.

If you are still confused. You can go above and read the article again to clarify your concepts. Thank You.