Vitamin A – what it is, benefits, foods and deficiency!

Vitamin A , or retinol, is part of the fat-soluble vitamins, meaning those that can be accumulated in the liver do not need to be taken regularly. Through food. The body maintains them and releases them in small amounts when needed.

The term vitamin A indicates retinol and its analogues, called retinoids, of which we know – natural or synthetic – at least 1,500 different types.

What is Vitamin A?

Vitamin A is of fundamental importance for eye health because, together with its precursors, carotenoids, it is part of the components of rhodopsin, the substances present in the retina that give the eye sensitivity to light.

It is also useful for the development of bones and teeth, and is distinguished by its ability to provide an immune response in the body. Recent scientific discoveries have shown that the vitamin also has antitumor capabilities.

To Serve Vitamin A:

Vitamin A ‘s main function is to maintain eye health, that’s because it makes up the protein rhodopsin that helps absorb light through the retina and helps in the differentiation and proper functioning of the corneas and connective membranes of the eyes. For this reason, the main reason for vitamin deficiency is night blindness, which is characterized by difficulty seeing in places with little light.

The vitamin is also effective in helping the immune system in its function of protecting the body against various types of infections and ensuring the proper functioning of the reproductive organs. In addition, it serves as an antioxidant, important for the prevention of premature aging, contributing to the health of hair and skin .

Some studies also report that the nutrient helps in the prevention of cancer and cardiovascular diseases, although there is still no evidence for this hypothesis above. In addition, the soluble vitamin contributes to cell growth and differentiation, essential for the maintenance and formation of the heart, kidneys and lungs.

Foods Rich in Vitamin A:

The nutrient is found in animal foods such as eggs, cheese, butter, milk and liver. On the contrary, in plants, as already mentioned, it is possible to find carotenoids, their precursors. In particular, you should replenish with fruits, vegetables, yellow, orange or red, such as:

It is worth remembering that the daily requirement of the vitamin is about 0.6-0.7 mg, which can increase up to 0.95 mg during lactation.

Health Benefits of Vitamin A:

Improves Skin Health:

The vitamin performs a powerful action against skin aging , making it more elastic and delaying the appearance of blemishes. It also helps to counteract the acne phenomenon .

Stimulates the Immune System:

Among the various properties, the vitamin has the ability to strengthen the immune system , keeping infections and chronic diseases at bay. It also facilitates wound healing.

Improves Bone, Teeth and Hair Health:

This same vitamin makes our bones strong and robust, facilitating development during growth. The same action is performed on teeth and hair. A daily dose of the vitamin helps thicken foliage, delaying aging.

Increases Fertility:

If you are trying to have a child, increase your intake of this vitamin. It appears, in fact, that it is involved in the processes related to male and female fertility.

Vitamin A Deficiency:

Deficiency or lack of the nutrient causes eye defects and can lead, if continued over time, to blindness. In general, the lack of the vitamin can create difficulties in the body’s growth and development process and can cause excessive sensitivity to infections.

It can also result in fetal malformations in pregnant women. Also, an excess of vitamin A accumulated in the liver can create hypervitaminosis problems that can cause permanent damage to the liver and spleen.

Excess Vitamin A:

Because retinol is fat-soluble, removing excess retinol is far more complex than with water-soluble vitamins such as B vitamins and vitamin C. In this way, vitamin intoxication can occur. This could lead to jaundice, nausea, loss of appetite , irritability, blurred vision, vomiting, weakness, muscle and abdominal pain, headache, altered mental status, and drowsiness.

Diseases caused by lack of vitamin A:

One of the first symptoms of a lack of vitamin A in the body is night blindness, that is, the worsening of seeing well in the dark. Other symptoms are difficulty healing, loss of taste and skin changes. It is worth remembering that the degeneration of the frame can lead to partial or total damage to eye health.