Vitamin A

Health Benefits and Uses

Vitamin A is an essential fat-soluble vitamin that plays a crucial role in various bodily functions. It is necessary for vision, immune function, cell growth, and fetal development. Vitamin A is a group of fat-soluble compounds, including retinol, retinal, and retinyl esters. Preformed vitamin A, which is exclusively present in animal products such as liver, fish, and dairy, occurs in the form of retinol and retinyl esters. In contrast, provitamin A carotenoids are abundant in plant foods like oils, fruits, and vegetables.

Uses of Vitamin A:

Vision: Vitamin A is essential for preserving your eyesight. The vitamin is needed to convert the light that hits your eye into an electrical signal that can be sent to your brain. In fact, one of the first symptoms of vitamin A deficiency can be night blindness, known as nyctalopia. Night blindness occurs in people with vitamin A deficiency, as the vitamin is a major component of the pigment rhodopsin. Rhodopsin is found in the retina of your eye and is extremely sensitive to light. People with this condition can still see normally during the day but have reduced vision in darkness as their eyes struggle to pick up light at lower levels.

Immune function: Vitamin A supports immune function by supporting the growth and distribution of T cells, a type of white blood cells that protect your body from infection.

Cell growth and development: Vitamin A is essential for cell growth and development, including fetal development. It supports the growth and differentiation of cells in the skin, lungs, intestines, and other organs.

Skin health: Vitamin A supports skin cell health and helps maintain surface tissues such as your skin.

Reproductive health: Vitamin A supports male and female reproductive health

Some organizations that work on Vitamin A:

1. World Health Organization (WHO): WHO is a specialized agency of the United Nations that is responsible for international public health. WHO has been working to reduce vitamin A deficiency and its consequences since the 1970s. The organization provides technical assistance to countries to develop and implement national strategies for vitamin A supplementation, food fortification, and dietary diversification.
2. Helen Keller International: Helen Keller International is a global nonprofit organization that works to prevent blindness and reduce malnutrition in vulnerable populations. The organization’s vitamin A supplementation program provides high-dose vitamin A supplements to children aged 6-59 months in countries with high rates of vitamin A deficiency. The program has been shown to reduce child mortality rates by up to 24%.
3. Nutrition International: Nutrition International is a global organization that works to improve nutrition and health in developing countries. The organization provides technical assistance to governments and partners to develop and implement nutrition programs, including vitamin A supplementation, food fortification, and dietary diversification. Nutrition International also conducts research and advocacy to raise awareness about the importance of good nutrition.

It is important to note that these organizations are not the only ones working on Vitamin A. There are many other organizations and initiatives that are working to reduce vitamin A deficiency and improve nutrition worldwide.

Other important sources of Vitamin A:

1. Beef liver: 3.5 ounces (oz), or 100 grams (g), contains 7,730 mcg of retinol, or 859% of the DV
2. Lamb liver: 3.5 oz (100 g) contains 7,780 mcg of retinol or 864% of the DV.
3. Liver sausage (liverwurst): 3.5 oz (100 g) contains 8,310 mcg of retinol, or 923% of the DV .
4. Cod liver oil: 1 tablespoon (tbsp), or 14 g, contains 4,080 mcg of retinol, or 453% of the DV .
5. King mackerel: 3.5 oz (100 g) contains 252 mcg of retinol or 28% of the DV ¹.
6. Salmon: 3.5 oz (100 g) contains 69 mcg of retinol or 8% of the DV .
7. Bluefin tuna: 3.5 oz (100 g) contains 757 mcg of retinol, or 84% of the DV .

Plant sources of vitamin A

1. Sweet potatoes: 1 medium sweet potato contains 1096 mcg of vitamin A, or 122% of the DV .
2. Carrots: 1 medium carrot contains 509 mcg of vitamin A, or 57% of the DV .
3. Spinach: 1 cup of cooked spinach contains 943 mcg of vitamin A, or 105% of the DV .
4. Kale: 1 cup of cooked kale contains 885 mcg of vitamin A, or 98% of the DV .
5. Pumpkin: 1 cup of canned pumpkin contains 953 mcg of vitamin A, or 106% of the DV .
6. Mangoes: 1 medium mango contains 181 mcg of vitamin A, or 20% of the DV .
7. Cantaloupe: 1/8 of a medium cantaloupe contains 233 mcg of vitamin A, or 26% of the DV .
8. Red bell peppers: 1/2 cup of chopped red bell peppers contains 509 mcg of vitamin A, or 57% of the DV .

Vitamin A is generally considered safe when consumed in normal doses. However, taking too much vitamin A can be harmful and cause side effects such as nausea, vomiting, headache, dizziness, blurred vision, and even death in severe cases. Vitamin A toxicity can also make liver disease worse.

It is important to note that taking vitamin A through natural food sources is generally safe, but taking supplements can increase the risk of toxicity. Therefore, it is recommended to consume vitamin A through natural food sources rather than supplements

Reference

https://www.healthline.com/nutrition/foods-high-in-vitamin-a

https://www.medicalnewstoday.com/articles/324493