Vitamin A Sources: Know about Vitamin A rich foods to add in your diet.

When you visit a doctor, often, he must have diagnosed you with vitamin deficiencies. The doctors suggest keeping oneself healthy with the right vitamins and minerals. Vitamins and minerals are nutrients your body needs in small amounts to work correctly and stay fit.

People from different age groups require different proportions of vitamins for their bodies. For example, teens aged 10 to 15 have different nutrient needs than postmenopausal women, and breastfeeding women require more significant amounts of specific nutrients than non-pregnant women. In addition, the need for nutrients may differ depending on the health and lifestyle of a person. 

Vitamin A holds an important place in the functioning of the body. Vitamin A deficiency in the body can create a weak vision, a weak immune system, and an unhealthy reproductive system. Although the supplementation of vitamin A is not necessary for all women, some may need the help of the supplements to help with the deficiency. Conversely, some may require no supplementation for vitamin A deficiency since their diet alone would do the work.  

What Is Vitamin A?

 Vitamin A is a fat-soluble vitamin that is naturally present in many foods we consume. It is significant for a robust immune system, healthy vision, and reproduction. Vitamin A also plays a role in improving the functioning of the lungs, heart, and kidneys. In addition, vitamin A is a group of fat-soluble retinoids, including retinol, retinal, and retinyl esters.

 It is a critical component of vision as an essential component of rhodopsin. Rhodopsin is a protein that absorbs light in the retinal receptors because it supports the normal differentiation and differentiation of the conjunctival membranes and cornea. 

Vitamin A Sources: Know about Vitamin A rich foods to add in your diet.

What Are the 10 Sources Of Vitamin A?

A healthy and varied diet will provide most people with the needed amount of vitamins A. If you are interested in the antioxidant properties of vitamin A, eating food rich in vitamins is the best way to help yourself. You can even take the help of vitamin supplements if you do not get the proper supply of vitamins from your food intake.

Good sources of vitamin A include

  • cheese such as cheddar and goat cheese
  • Eggs
  • Oily fish such as salmon and bluefin tuna
  • Fortified low-fat spreads
  • Milk and yogurt
  • Liver and liver products such as liver pate is a rich source of vitamin A . Livers of animals such as beef liver and lamb liver.
  • Vegetables such as sweet potato, winter squash, and sweet red paper
  • Fruits such as mango, cantaloupe, and pink or red grapefruit
  • Green leafy vegetables like kale and spinach
  • Nuts like apricots, pistachio, pecans, and pumpkin seeds

How Much Is Vitamin A Too Much?

Vitamin A treats many diseases such as cancer, cataracts, and HIV. Most people get enough supplements for vitamin A deficiency from their diet. However, some people might face vitamin A deficit, and the doctor may suggest the intake of supplements. But too much accumulation of vitamin A is also harmful to the body.

Vitamin A is a fat-soluble vitamin; too much fat can accumulate fats in the body tissues. Therefore, they can cause much more harm when taken at high doses, especially over long periods. Due to their potential to cause damage at high doses, it has a fixed set tolerable upper intake level (UL). 

Too much vitamin A can be harmful. Even a single large dose of more than 200,000 mcg can cause:

Taking more than 10,000 mcg a day of oral supplements can cause:

  • Diarrhea
  • Nausea
  • Headache
  • Skin irritation
  • Liver damage
  • Bone thinning
  • Birth defects
  • Pain in the joints and bones 

Also Read: 4 Most Important Vitamins During Pregnancy

How Much Vitamin A Per Day for a Women?

Vitamin A is a fat-soluble vitamin that plays a vital role in reproductive health, body growth, and immune functioning. All adult women, especially teens or adult women, need it. As much as 90% of adult bone mass is achieved by age 18. Peak bone mass usually occurs during the 20s of women. Women older than 30 or menopausal and postmenopausal lose their bone mass as the body produces the least estrogen. The problem of vitamin A deficiency is fixable by a diet consisting of vitamin A or by the supplementation of vitamin A.

The Recommended Dietary Allowance (RDA) includes the intake of vitamin A that a woman should get from a daily diet and additional supplements:

  • 14 years and above need 700 mcg/day of vitamin A
  • Pregnant women aged 14-18 years need 750 mcg/day of vitamin A
  • Pregnant women aged 19 years and over need 770 mcg/day of vitamin A
  • Breastfeeding women under 19 years need 1,200 mcg/day of vitamin A
  • Breastfeeding women 19 years and above need 1,300 mcg/day of vitamin A 

Vitamin A deficiency: Learn how to avoid it

What Is Vitamin A Good For?

Vitamin A is a generic term for fat-soluble compounds, which is very important for women's health. They are essential for many bodily functions and present in animal and plant food. Preformed vitamin A and provitamin A are the two types of vitamin A.

The health benefits of vitamin A are:

  • Protects your eyes from the dangers of night blindness and age-related decline: Vitamin A is essential in preserving your eyesight. The vitamin converts the light that enters your eyes into the form of an electrical signal sent by the brain. The initial sign of vitamin A deficiency is night blindness, known as nyctalopia. 
     
  • May lower your risks of certain cancers: Cancers occur when the formation or division of unwanted cells in the body. As vitamin A plays a vital role in the growth of the cell, it may influence cancer risks. However, the high levels of vitamin A from plant-based food can help in reducing the chances of cancer cells.
     
  •  Healthy Immune System: Vitamin A plays an influential role in maintaining your body's natural defense system. Including the mucous barrier in your eyes, gut, and genitals that help trap the bacterial agents. Vitamin A is also related to the production and functioning of white blood cells. Hence vitamin A deficiency can lead to infections and delay in its recovery.
     
  • Reduces your risks of acne: Acne is a chronic, inflammatory skin disorder. People suffering from acne develop painful cysts, blackheads, and marks on the face, back, and chest. Vitamin A deficiency can create risks for the development of acne. Kale, meat, and fish are rich sources of vitamin A taken to reduce acne on the skin. 

Bottom Line

Eating a variety of food rich in vitamin A, especially fruits and vegetables, help protect against certain diseases. But on the other hand, vitamin A deficiency can create various conditions in the body. Hence it is essential that a person at least takes an average daily portion of vitamin A needed for the body for its bodily functions.