Vitamin A-Foods,Benefits,Dosage and more!

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What is Vitamin A?

Vitamin A is essential for good vision, immunity and cell growth. There are two forms of vitamin A: Preformed vitamin A and Provitamin  A. Preformed vitamin A is usually found in food we get from animal sources, like dairy products, fish, and meat. This “Preformed” Vitamin A is used directly and the body need not need to first convert the Vitamin.

The most important Provitamin A carotenoid till date, is beta-carotene.The American Heart Association recommended that you can include antioxidants and beta-carotene, by consuming more of fruits, vegetables, and whole grains rather than from supplementation. Provitamin A is obtained from colorful fruits and vegetables, which are converted to retinol after digestion

What are the Best Sources of Vitamin A 

  1. Meat Liver
  2.  Carrots
  3.  Sweet potato
  4.  Kale
  5.  Spinach
  6. Lettuce
  7.  Apricots
  8.  Broccoli
  9.  Butter
  10.  Eggs
  11. Winter Squash
  12. Cantaloupe Melon
  13. Fish(Specially Tuna)
  14. Mango

Vitamin A

What symptoms are caused due to vitamin A deficiency?

Mild vitamin A deficiency might not cause any symptoms excepting tiredness (fatigue). Both vitamin A  deficiency, in either severe or mild forms can cause an increased risk of:

  • Infections, throat, chest and gastroenteritis.
  • Delayed bone development and growth in children.
  • Infertility
  • Miscarriage.
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Severe forms of vitamin A deficiency can cause:

-Vision problems

  • Night blindness or poor vision in the dark
  • Thinning of the cornea and eye ulcers.
  • Dryness of the conjunctiva
  • Damage to the retina which can lead to severe sight impairment.

-Skin and hair problems

  • Dryness of skin
  • Dryness of hair
  • Itching (pruritus).

-Respiratory Infections

Health Benefits of Vitamin A

1.Protects eye against macular degeneration, fights eye diseases and helps in healing dryness of eyes.

2.Strengthens the immunity system as Vitamin A helps in regulating the genes for the body’s immune response.

3.Vitamin A fights Inflammation due to its anti oxidant properties, that neutralize free radicals in the body, which can cause tissue and cellular damage.

4.Supports skin health and helps in cell growth.

Vitamin A

Recommended Dosage

An adult man needs 0.7 mg of Vitamin  and 0.6 mg for women. If your daily meal includes some of the foods listed above, it should be sufficient for Vitamin A intake for healthy adults.

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