Why is Vitamin A so important?

Vitamin A is known for being the first vitamin officially named, there fore earning the name of vitamin A as an identifying mark.

The focus has always been on what we now call preformed vitamin A or retinol, named that way due to the retina; which is the location in the eye where preformed vitamin A plays one of its most important roles. Since the discovery of retinol, the focus has shifted to research carotenoids, which are a family of pigments, most visible to us as the oranges and yellows of different fruits and vegetables. These substances are also known as provitamin A (the provitamin label simply means that these carotenoids can be transformed into Retinol).

Vitamin A is a fat-soluble vitamin and is primarily absorbed in the small intestine. It is important to note that absorption is reduced with alcohol consumption, vitamin E deficiency, cortisone medication and excessive exercise.

Butternut squash is a good source of Vitamin A

SOURCES

The two forms of Vitamin A come from different food sources.

• Preformed vitamin A (retinol) is the main animal-source Vitamin A and it is found in all kinds of liver and fish liver oil, also, egg yolks, organic cream and milk provide this vitamin as well.

• Provitamin A, mainly in the form of Beta-carotene*, can be found in a variety of yellow -and orange- coloured fruits and vegetables, also leafy greens veggies.

  • Some vegetables are asparagus, broccoli, Brussel sprouts, kale, mustard greens, parsley, spinach, carrots, pumpkin, red cabbage, sweet potatoes, winter squash, butternut squash and yams.

  • Fruits: Apricots, cantaloupe, cherries, mango, papaya, peaches and watermelon.

*Beta-carotene is a double molecule of vitamin A. it can be converted to vitamin A in the liver.

Beta-carotene can be found in a variety of yellow -and orange- coloured fruits and vegetables

FUNCTIONS OF VITAMIN A

Vitamin A is responsible of many important functions in the body, these are some of them:

• Eyesight: vitamin A allows us to see well at night, it also helps maintain the health of the cornea (the eye covering). Vitamin A deficiency can contribute to irritation and inflammation of the eye tissue.

• Growth and tissue healing: vitamin A is involved in building new cells, bone cells during growth and it also promotes healthy teeth. After injury or surgery, vitamin A is needed to repair tissues and protect from infections.

• Healthy skin: vitamin A stimulates growth of the base layer of skin cells and it gives them structural integrity. It can help repair both outer and inner skin cells, mucous membranes linings of the nose, eyes, intestinal tract, respiratory lining, and bladder.

• Anti-oxidation: vitamin A it helps protect cell membranes and tissue linings from the damaging effects of free radicals by neutralizing them. To experience this benefit we would need a higher dose than the recommended one, perhaps 10,000 to 20,000 IU per day.

• Supports immune function: Preformed vitamin A (retinol) has been shown to optimize the function of white blood cells and also to block the activity of certain viruses. The beta carotene form of vitamin A also has shown to enhance the immune system function.

USES

• Infections: vitamin A helps in many instances, protecting tissues from infections and promoting rapid recovery, primarily supporting the health of the mucous lining and stimulating mucus production for expelling pathogens.

• Eye problems: vitamin A can help improving night blindness, there is anecdotal evidence that it can also be beneficial to combat conjunctivitis, blurred vision, nearsightedness, cataracts, and glaucoma.

• Skin benefits: vitamin A has been used to help skin conditions such as rashes, boils, skin ulcers, eczema and it can even have a beneficial effect on psoriasis and periodontal disease. It can be supplemented for different types of wounds and even to help combat acne.

  

  Vitamin A is responsible for healthy skin.

Risks and Side Effects

High doses of vitamin A can do more harm than good. Consuming too much vitamina A from supplementation has been associated with birth defects, lower bone density and liver problems. 

If you do decide to try a vitamin A supplement, make sure to check in with your doctor first, start with a low dosage and use supplements from food-based sources when possible. Note that vitamin A may interact with certain medications, including some birth control pills and blood thinners.

Keep in mind that vitamin A is a fat-soluble vitamin and it needs to be consumed with fat in order to have optimal absorption. 

To prevent issues with vitamin A overdose, choose food-based supplements in combination with a diet rich in nutrient-dense foods to help benefit your health.