Vitamin A : Builds Immunity, Prevents Aging & Improves Vision

(Vitamin A, its Overview, Benefits, Food sources and Intake Suggestions)

Overview

Sliced Peppers

Vitamin A is a fat-soluble vitamin and responsible for several important functions in our body. There are two types of vitamin A. One is Retinoids, the active form of vitamin A, comes from animal products that includes retinol. Another is provitamin carotenoids, the second type of vitamin A, comes from plants that includes Beta-carotene. Our body get vitamin A by converting Beta-carotene and other carotenoids, which are fat-soluble nutrients found in fruits and vegetables. When our body doesn't need vitamin A immediately, it is stored in our body for future use. Because of this, we don't need to consume it every day.

Benefits 

• Vitamin A helps in maintaining our body's natural defence system that act against illness and infection i.e. the immune system. 
• Vitamin A helps us to see in dim light, so it is key for good vision.
• Vitamin A keeps skin and mucous membranes that line some parts of our body, such as the nose, sinuses, and mouth healthy.
  
• Vitamin A plays an important role in cell reproduce, a process known as cellular differentiation.
• Vitamin A stimulates the production and activity of white blood cells.
• With Recommended dose Vitamin A is needed for the proper development of an embryo and fetus
• Because of antioxidant properties of Vitamin A, it neutralize free radicals in our body which is the reason of tissue and cellular damage. 
• Vitamin A also helps in lowering the risk of certain types of food allergies and eventually inflammation. With this, the risk for neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease may lower.
• Vitamin A also plays an important role in Bone formation, Reproduction and Wound healing.

Food sources

1. Good food sources of retinol vitamin A found in Oily Fish, Eggs, Beef, calf, and chicken Liver, Whole milk, Yoghurt, Cheese, Fortified Low-fat Spreads, Fortified skim milk and cereals.
   
2. Beta-carotene form of vitamin A i.e. plant sources found in yellow, red and green (leafy) vegetables, such as sweet potatoes, carrots, spinach, pumpkin and other winter squashes, cantaloupe, and red peppers. 
3. Beta-carotene form of vitamin A also found in yellow colour fruits such as mango, papaya, peaches and apricots.

Recommended Dietary Allowances (RDAs)

• Children 1 to 3 years required 300 mcg/day or 1,000 IU/day.
• Children 4 to 8 years required 400 mcg/day or 1,320 IU/day.
• Children 9 to 13 years required 600 mcg/day or 2,000 IU/day.
• Females 14 years and up required 700 mcg/day or 2,310 IU/day.
• Pregnant 14 to 18 years required 750 mcg/day or 2,500 IU/day.
• Pregnant 19 years and over required 770 mcg/day or 2,565 IU/day.
• Breastfeeding women under 19 years required 1,200 mcg/day or 4,000 IU/day.
• Breastfeeding women 19 years and over required 1,300 mcg/day or 4,300 IU/day.
• Males 14 years and up required 900 mcg/day or 3,000 IU/day.

Vitamin A intake Suggestions

• As Vitamin A is absorbed well along with fat, always take it with food.
• Always give first preference to take beta-carotene and other antioxidants by eating a well-balanced diet i.e. high in fruits, vegetables and whole grains. 
• Beta-carotene is also non toxic even at high levels of intake, so make it your first choice. 
• Pregnant women must not take Beef, calf, and chicken liver in their food more than once in a week as it is the rich source of vitamin A. Because of this, they may be at risk of too much vitamin A. 
• Even someone is thinking of having a baby, she must avoid taking supplements that contains vitamin A, including fish liver oil and liver or liver products in food.
• If one eat liver every week, then he/she doesn't take supplements that contain vitamin A.
• If one take supplements containing vitamin A, make sure his/her intake from food and supplements doesn't exceed 1500 mcg/day.