Vitamin A (Retinol) : About, Benefits, Diets, Daily Intake, Deficiency disorder

• Vitamin A known as retinol, is a soluble vitamin that plays role in maintaining healthy vision, skin, immune system, and cell growth.
• Play a vital role in maintaining our overall health and well-being.
• In this article, we learn about vitamin-A functions, vit. A Rich food source recommended daily intake, and Deficiency disorder in detail.

Benefits and function of vitamin-A

1. Eye Health: Vitamin A helps maintain good vision and reduces the risk of conditions like night blindness and dry eyes.
2. Immune System Function: Vitamin A supports the immune system by enhancing the body’s defenses against infections and promoting the production of antibodies.
3. Skin Rejuvenation: Vitamin A aids in maintaining healthy skin, and preventing dryness, acne, and other skin disorders.
4. For Bone Health: Vitamin A, in conjunction with other nutrients like vitamin D and calcium, plays a role in maintaining healthy bones and preventing osteoporosis.
5. Antioxidant Activity: As an antioxidant, vitamin A helps protect cells from damage caused by free radicals, reducing the risk of chronic diseases, such as heart disease and certain cancers.
6. Cell Growth and Development: Vitamin A is involved in cellular growth and differentiation, making it crucial for the development and maintenance of various organs.

Daily Requirement of Vitamin A

The recommended daily intake of vitamin A varies depending on age, sex, and life stage. The dietary reference intake (DRI) is measured in micrograms of retinol activity equivalents (RAEs).

• In Adult Men:- 700 to 900 micrograms RAE per day.
• In Adult Women:- 600 to 700 micrograms RAE per day.
• Note: Do not intake excessive recommended dosages of vitamin A.

Read also … Vitamin B7 Biotin Daily Requirement  for Hair, nails, skin health.

Vitamin A Rich foods Sources

1. Sweet Potatoes:- Sweet potatoes are an excellent source of beta-carotene and provide a daily requirement of vitamin A in a single serving.
2. Carrots:- Carrots are well known for their high beta-carotene content.
3. This leafy green vegetable contains a significant amount of beta-carotene and also provides other essential nutrients.
4. Kale nutrient-dense leafy green, kale, offers an abundant supply of beta-carotene. Enjoy it sautéed, added to soups, or as the base of a refreshing salad.
5. Mangoes:-Mangoes are a great source of beta-carotene. Enjoy ripe mangoes as a snack, in smoothies, or as a topping for salads and desserts.
6. Apricots:-: Apricots are rich in beta-carotene, fiber, and other essential nutrients.
7. Animal Sources:- Foods rich in preformed vitamin A include liver, fish oil, egg yolks, dairy products (milk, cheese, butter), and fortified margarine.

Read Also…  Biotin rich food diet sources

Deficiency Disorder due to lack of vitamin A

Vitamin A deficiency disorder (VADD). VADD can lead to a range of symptoms and health problems, including:

1. Night blindness:- One of the early signs of vitamin A deficiency is difficulty seeing in low-light conditions or during the night. This condition is known as night blindness.
2. Xerophthalmia:- A condition characterized by dryness of the conjunctiva (the mucous membrane covering the front of the eye) and the cornea.
3. Impaired immune function:- A deficiency in this vitamin can weaken the immune response, making individuals more susceptible to infections, particularly respiratory infections and measles.
4. Growth and development issues:- Vitamin A is crucial for normal growth and development, especially in children. A deficiency can impair growth, delay bone development, and increase the risk of skeletal abnormalities.
5. Skin and mucous membrane problems:- Vitamin A deficiency can cause dry and rough skin and aging skin.
6. Note:- If you suspect a vitamin A deficiency or are experiencing any related symptoms, it is essential to consult a healthcare professional for a proper diagnosis and appropriate treatment.

commonly asked questions about Vitamin A (Retinol)

Q1: What is Vitamin A (Retinol)?
A1: Vitamin A, also known as Retinol, is a nutrient that helps your eyesight and keeps your skin healthy.

Q2: Why is Vitamin A important?
A2: Vitamin A is essential for good vision, a strong immune system, and healthy skin.

Q3: What foods have Vitamin A?
A3: You can find Vitamin A in foods like carrots, sweet potatoes, spinach, and fish.

Q4: How much Vitamin A do I need?
A4: The daily recommended amount of Vitamin A for adults is about 700-900 micrograms.

Q5: Can I get too much Vitamin A?
A5: No, getting too much Vitamin A from supplements can be harmful, so it’s best to follow the recommended dose.

Q6: What happens if I don’t get enough Vitamin A?
A6: If you don’t get enough Vitamin A, you might have trouble seeing in low light and could be more prone to infections.

Q7: Is Vitamin A good for my skin?
A7: Yes, Vitamin A can help keep your skin healthy and may reduce signs of aging.

Q8: Can I get Vitamin A from the sun?
A8: No, Vitamin A doesn’t come from the sun. You need to get it from your diet.

Q9: Are there different forms of Vitamin A?
A9: Yes, there are different forms of Vitamin A, including Retinol, Retinal, and Carotenoids, found in various foods.

Q10: Can I take Vitamin A supplements?
A10: You can, but it’s best to talk to a doctor before taking supplements to make sure you need them and to avoid taking too much.