Vitamin A: 25 Best Sources, Benefits, RDA, Symptoms & Causes of deficiency

Vitamin A is a fat-soluble vitamin. It is a powerful antioxidant. It is essential to get a sufficient amount of this vitamin to maintain proper and healthy metabolism.

There are two forms of Vitamin A found in food. One is Retinol, found in animal sources known as preformed Vitamin A. another is Carotenoid which is found in plant sources and known as pro-vitamin A. But they are not actually Vit-A.

Carotenoids are color pigments produced by plants, algae, and some bacteria. They are classified as alpha-carotene, beta carotene, beta-cryptoxanthin.

Only these carotenoids can be converted into Vit-A ( there are so many types of carotenoids but not all of them converted to vitamin A, but they possess other health benefits.).

Among carotenoids, beta carotene is the most important carotenoid. The conversion is taking place in intestinal mucosa to cleave and convert provitamin A to retinol.

Sources of Vitamin A

Vitamin A found in two forms in food. One is from animal sources in the form of Retinol and another is from plant sources Beta carotene. The richest sources of Vit-A are green leafy vegetables, fruits, liver, sweet potato, carrots

All values are per100 grams

• ANIMAL SOUECES (RETINOL)

Goat liver

15655 mcg ( 1565 % of daily value )

Beef liver

9119 mcg ( 911% of daily value )

Pork liver

8759 mcg (875 % of daily value )

Chicken liver

3486 mcg ( 348 % of daily value)

Egg yolk, Boiled

456 mcg ( 45 % of daily value )

• PLANT SOURCES (BETA CAROTENE)

Drums stick leaves

17552 mcg (1754 % of daily value )

Fenugreek leaves

9245 mcg (924 % of daily value )

Amaranth leaves

8553 mcg (855 % of daily value)

Carrot ( Orange )

5423 mcg (542% of daily value )

Sweet potato ( Brown skin)

5376 mcg ( 537 % of daily value )

Carrot ( Red)

2706 mcg ( 270 % of daily value)

Dates

2700 mcg ( 270 % of daily value )

Parsley

2710 mcg ( 271 % of daily value)

Spinach

2605 mcg ( 260 % of daily value)

Apricot

1806 mcg ( 180 % of daily value )

Mango ( Kesar)

1264 mcg ( 126 % of daily value )

Lettuce

1285 mcg (128 % of daily value )

Tomato ( Ripe)

905 mcg ( 90 % of daily value)

Onion stalk

700 mcg (70 % of daily value )

French beans

413 mcg ( 41.3 % of daily value)

Capsicum (greens)

328 mcg (32.8 % of daily value)

Maize

186 mcg (18.6 % of daily value)

Bengal gram dal

172 mcg (17.2 % of daily value)

Red gram, whole

149 mcg (14.9 % of daily value)

Green gram, whole

137 mcg (13.7 % of daily value)

Benefits of Vitamin A

• Improvrs Eye health

Along with Vitamin E and Vitamin C, Vitamin A also helps to improve eye health in the form of provitamin A beta carotene. it reduces the oxidative stress of the eye due to the blue light of the bright screen or UV rays of the sun.

There are two other carotenoids that also help in enhancing eye health. They are not pro-vitamin A and not get converted to Vit-A like beta carotin.

These carotenoids are found in the lens and retina of the eye. Their names are lutein and zeaxanthin also known as macular pigment because of the more concentration in the macula or central region of the retina.

They protect the retina from oxidative damage. Mostly found in green leafy vegetables, green peas, sweet corn, etc

• Boost up immunity

It plays important role in immune function. It is effective in preventing illness and infections.

Vitamin A protects the epithelial tissue and mucus membrane. These are the front line of defense against pathogen invasion.

Research has shown that significant immune organs required a continuous supply of Vit-A and deficiency weakens the immune system.

• Promote Healthy skin

Skin is the largest organ of the body. It protects all internal organs from the outer environment. It is a complex organ with multiple layers. The skin is a protective Barrier between internal organs and the environment. Vit-A is known for its skin-nourishing ability.

Topical use of retinol is prescribed by dermatologists to treat acne and other skin blemishes. Applying retinol to the affected area improves the wrinkle, fine lines. Also improves the ability of the skin to recover from injury.

• Relieves Inflammation

Vit-A is also known as an anti-inflammation vitamin. It plays important role in maintaining innate and adaptive immunity.

The deficiency of Vit-A increases inflammation and worsens the present state of inflammation. Supplementation of Vitamin A gives relief from inflammation like Acne vulgaris, broncho-pulmonary dysplasia.

• Stronger Bones

Some studies have shown that consuming preformed form of vitamin A (retinol) from animal sources deteriorates bone health. While having Vit-A from provitamin form (carotenoids) from plant sources are protective.

The relation between Vit-A and bone is not fully understood and is required to conduct more studies.

Researches have also shown that a high intake of this vitamin with a low intake of Vitamin D can lead to bone problems. (1)

• Prevent Kidney stones

This Vitamin restores kidney function and improves the glomerular filtration rate. By which it prevents the formation of kidney stones. (2)

• Reduces risk of infertility

Vitamin A is important for the production of sperm and reduces the risk of infertility in males. This vitamin is also important for the proper development of the fetus. (3)

• Body tissue repair

Dietary intake of vitamin A improves the ability of the body to repair damaged tissue and regenerate cells. Retinoids regulate the growth and differentiation of many cell types within the skin.

The deficiency of Vit-A leads to abnormal keratinization in tissue. This vitamin helps in wound healing by enhance the epidermal turnover and restore the epithelial structure of the skin.

• Act as an antioxident

Antioxidants are compounds which combat free radicle and protect the body from their side effects. Carotenoid Beta carotene act as a powerful anti-oxidant inhibiting the development of heart disease and reduces cardiovascular risk.

• Formation of mucus membrane

Vitamin A is an integral part of the mucus layer of both the respiratory tract and intestine. This vitamin promotes and enhances cell differentiation in the mucus layer. It promotes mucin secretion and increases the antigen non-specific immunity functions of these tissues.

Recommended Dietary Allowances of Vitamin A

Catagory	Type of work / Age group	Vitamin A (in mcg)
Man	Sedentary work	1000
	Moderate work	1000
	Heavy work	1000
Women	Sedentary work	840
	Moderate work	840
	Heavy work	840
	Pregnant women	900
	Lactation	950
Infants	0-6 month	350
	7-12 month	350
Children	1-3 years	390
	4-6 years	510
	7- 9 years	630
Boys	10- 12 years	770
	10- 12 years	930
	16-18 years	1000
Girls	10- 12 years	790
	10- 12 years	890
	16-18 years	860

Symptoms of Vitamin A deficiency

• Night Blindness

• Bitot\’s skin

• Dameged immune system

• Xerophthalmia

• Loss of appetite

• Dry skin

• Dry hair

• Poor growth

• Softened tooth enamel

• Salivary gland infections

Causes of deficiency Vitamin A

• Diet low on Vitamin A

• Low-fat diet

• Zinc Deficiency

• Malabsorption

• Old age

Effects of Overdose of Vitamin A

Vitamin A is a fat-soluble vitamin. It is stored in the body if, taken in extra quantity. So be careful while taking Vitamin A in supplementary form. Because it might cause toxicity and show the following symptoms.

To avoid toxicity because of overdose consult your Dietitian or Doctor.

• Headache

• Blurred vision

• Fatigue

• Bone and joint pain

• Hair loss

• Vomiting

• Irregular menses (Periods)

• Liver damage

• Dry skin

Thanks for Reading. Kindly share with your friends and family. Also, Comment on which article you want me to write.