Vitamin A : Health Benefits

Vitamin A is a fat soluble vitamin that has a critical role in maintaining healthy vision, neurological function and healthy skin.

It is a fat soluble vitamin that is also a powerful antioxidant. It plays a critical role in maintaining healthy vision, neurological function, healthy skin, and more. Vitamin A- like all antioxidants- is involved in reducing inflammation through fighting free radical damage. Consuming a diet high in antioxidants is a way to naturally slow aging.

Antioxidants like Vitamin A are also responsible for building strong bones, regulating gene regulation, maintaining healthy clear skin, facilitating cell differentiation, and supporting immune function. Some of the best sources  include eggs, milk, liver, carrots, yellow or orange vegetables such as squash, spinach, and other leafy green vegetables.

A vitamin A deficiency will lead to night blindness and can eventually cause thickening of the cornea and blindness.
People at risk for deficiency include alcoholics who’s excess toxicity creates low levels.
Also, people with long term malabsorption of fats will have a vitamin A deficiency.

The most common health problems that cause malabsorption of vitamin A include — 

• Gluten sensitive
• Leaky gut
• Inflammatory bowel disease (IBS, Crohn’s or Ulcerative Colitis)
• Pancreatic disorders

Vitamin A Deficiency Symptoms —

Some of the major deficiency symptoms include

• keratinization of the skin,
• night blindness,
• a burning sensation or itching in the eyes,
• inflammation of the eyelids,
• xerophthalmia (dryness of the conjunctiva),
• dull lusterless hair,
• dandruff,
• brittle nails that break easily,
• sexual disorders,
• precancerous changes in the body tissues.
• fatigue,
• insomnia
• and depression.

Health Benefits of Vitamin A —

It is essential for a healthy body and it has many beneficial properties, including those listed below:

Improves Immunity —

• It enhances the body’s immunity against infections by increasing the lymphocytic responses against disease-causing antigens.
• It keeps the mucus membranes moist to ensure better immunity and also enhances the activity of white blood cells.

Ensures Healthy Eyes —

• It can aid in improving vision. It enables your eyes to adjust to light changes, keeps the eyes moist, and also improves night vision.
• It ensures healthy and beautiful eyes. It is also thought to be beneficial for people suffering from glaucoma.

Ensures Soft and Supple Skin —

• Likewise it helps to keep your body free from free radicals and toxins, which might cause damage to your skin.

Strong Bones and Teeth —

• Similarly it helps enhance the strength by helping in the formation of dentin, a layer of hard material just below the surface of the teeth.

Helps prevents Urinary Stones —

• It prevents the formation of urinary calculi due to the formation of calcium phosphate.
• It also helps to keep the lining of the urinary tract in shape, thereby reducing the recurring chance of stones.

Prevents Muscular Dystrophy —

• By keeping the bones healthy and by retaining their shape, it plays an essential role in ensuring proper muscle growth in children and growing teens, thereby preventing the chances of developing muscular dystrophy.

Reduce the risk of acne — 

• Moreover it reduces the risk of acne which helps to cut down excess sebum production
• Furthermore ,it reinforces the protective tissues of the skin, thereby enhancing the overall health and vitality of the skin surface.
• On the other hand, it flushes out the toxins from your body and cleanses the system by virtue of its antioxidant properties.

Repair and Replacement of Old Tissues —

• It plays an important role in replacing old and worn out tissues with new ones, as well as in keeping your bones and teeth strong.

Slows the Ageing Process —

• It is famous for its wrinkle-eliminating properties, which can reduce age spots and fine lines.
• It can slow down the aging process by enhancing the overall health of the skin.

Measles —

• Given that the deficiency of vitamin A may cause measles in children.
• Not to mention, Intake of foods rich in this essential vitamin helps to relieve the fever and diarrhea caused by measles and aids in quick healing.

Lowers Cholesterol — 

• Similarly, it lowers blood cholesterol levels, thereby protecting you against the serious risks of heart disease and stroke.

Healthy Reproductive System — 

• Likewise, this Vitamin is widely known for aiding the health and functionality of the reproductive system.

Here are some of the best sources —

• Sweet Potato (cooked)
• Carrots
• Spinach
• Apricots
• Broccoli
• Butter
• Eggs
• Mango
• Mustard Greens (Sarso)
• Whole Milk
• Peas
• Tomatoes
• Peaches
• Papaya
• Red Bell peppers
• Oatmeal
• Fish
• Watermelon
• Guava

In the last post we discussed about the health benefits of Vitamin A. And in this post I will be listing down the sources of Vitamin A.

Here are some of the best sources —

• Sweet Potato (cooked)
• Carrots
• Spinach
• Apricots
• Broccoli
• Butter
• Eggs
• Mango
• Mustard Greens (Sarso)
• Whole Milk
• Peas
• Tomatoes
• Peaches
• Papaya
• Red Bell peppers
• Oatmeal
• Fish
• Watermelon
• Guava

Recommended Daily Intake  —

Most people get enough vitamin A from their diets, but if you have a deficiency, then your doctor may suggest supplements. People with diseases, such as digestive disorders, or very poor diets, may need a supplement in order to get the recommended daily intake. When including the vitamin A that you get from both food and any supplements that you are taking, the recommended dietary allowance (or RDA) for vitamin A is as follows:

Children:

• 1-3 years old: 300 mcg/day
• 4-8 years old: 400 mcg/day
• 9-13 years old: 600 mcg/day

Adult Females:

• 14 years old and up: 700 mcg/day
• When pregnant: 750-770 mcg/day
• When breastfeeding: 1,200-1,300 mcg/day

Adult Males:

• 14 years old and up: 900 mcg/day

This is our comprehensive list of Vitamin A rich foods. Hope it helps you come up with a healthy yet delicious diet!

Source —

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