Vitamin A - Sources & Benefits

Vitamin A is a fat soluble vitamin that is stored in the fat tissues of the body for a few days to up to 6 months. It is stored in the liver until it is needed by the body. Vitamin A is important for the growth and development and several other functions in the body.

Benefits of vitamin A

It has an antioxidant activity.

It helps in boosting the immune system.

It helps in the metabolism of bones.

It is required for the healthy vision.

It is important for the gene transcription in the body.

It is required for the healthy skin.

It helps in the healthy functioning of cells.

It can even prevent the cancer of the lungs, bladder and breast.

Sources of Vitamin A

Vitamin A is mostly found in animal foods but some plant foods are also the good source of Vitamin A. In the form of beta carotene, it is found mainly in fruits and veggies such as carrots, sweet potatoes, and green peppers, pumpkin, broccoli, spinach, apricots, and Cantaloupe etc. Beta carotene is an antioxidant that is converted to vitamin A in the body and is required for the healthy vision and healthy skin. Vitamin A in the form of retinol is required by the retina of the eye. In animal foods it is found in the form of retinol. The good source of animal foods include fish oil and liver. Egg yolk, fortified milk, cheddar cheese are other sources of Vitamin A.

Dose of Vitamin A

In general, children below the age of 14 years are required to take 600 mcg of vitamin A. Females of 14 years and above are required to take 700 mcg of vitamin A while a pregnant women is required to take 800 mcg of vitamin A and a breastfeeding women is required to take 1200 mcg of vitamin A daily. Generally, 900 mcg per day is sufficient for men. Deficiency of vitamin A can cause night blindness, diarrhea, and eye inflammation etc. Overdose of vitamin A can cause irritability, nausea and blurred vision in some people. Its overconsumption can even cause birth defects and leads to increase in the risk of bone fractures. Toxicity of vitamin A can cause hair loss, growth retardation and enlarged spleen and liver also.

Mostly we can take vitamin A from diet rich in vitamin A but still there are number of vitamin A supplements are available in the market for the people who have deficiency of vitamin A. And these vitamin A supplements are important for the unbalanced diet in order to maintain healthy body.