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One of theshocking realities of modern civilization is the death of an estimated 125, 000 - 250, 000 children who die annually due to a vitamin A deficiency. Double that number becomes blind every year.
Vitamin A deficiency is the leading preventable cause of childhood blindness in the world and is mostly present in developing countries.
Vitamin A is not a single compound; the name refers to a group offat-soluble compounds, which are present as preformed vitamin A (retinol) in animal products and as provitamin A carotenoids in fruit and vegetables. Carotenoids are pigments. So, those yellow, orange, and red fruits and vegetables derive their color from carotenoids. The body can convert some carotenoids into vitamin A.
Three active forms of vitamin A are present in the body, namely retinol, retinal, and retinoic acid.
Vitamin A plays a role in growth and development, immune function, cellular communication, and reproduction. Vitamin A is critical for cell growth and differentiation and fundamental to normal heart, lung, and eye development and functioning.
As indicated earlier, vitamin A is critical for normal vision. The nutrient also supports the maintenance of healthy skin and hair. The retinoids in vitamin A boost collagen and elastin production, improving the appearance of skin.
Vitamin A is essential for sight. It helps turn the light that hits the eye into an electrical signal that is sent to the brain.
One of the first signs of vitamin A deficiency is night blindness. The vitamin forms part of the pigment rhodopsin, which is very light-sensitive. If left untreated, night blindness can lead to complete loss of eyesight.
As people get older, their eyesight deteriorates. One study showed that vitamin A therapy canrestore age-related loss of vision.
Vitamin A plays a vital role in strengthening the immune system. By supporting white blood cells and the mucus membranes in the lungs, intestines, and urinary tract, it helps protect against infection and toxins that cause inflammation and disease.
Several studies in developing countries have shown that providing vitamin A to people with a deficiencyimproves their chances of surviving measles, malaria, and certain forms of diarrhea.
Topically, vitamin A benefits the skin in several ways. It promotes skin cell turnover and new skin cell growth, leading to smoother skin. This helps to get rid of old skin cells, which prevents the clogging of pores, reducing the likelihood of acne breakouts as well as hyperpigmentation.
By encouraging the renewal of skin cells, vitamin A can also help fade dark spots and even out skin tone. A scientific review has found that treatment with vitamin A iseffective for acne. In addition, vitamin Astimulates collagen production. This helps to restore aging and sun-damaged skin.
One benefit I remember from my childhood is vitamin A's ability to protect against sunburn. On our summer holidays, we children were always given vitamin A tablets to protect our skins, and I remember it easing the burning feeling afterward if I spent too long in the sun.
Vitamin A is essential for the normal growth and development of the fetus during pregnancy, including the skeleton, nervous system, heart, kidneys, eyes, lungs, and pancreas.
However, too much vitamin A during pregnancy can lead to central nervous system deformities.Scientists warn that pregnant women should ensure that they get enough vitamin A but don't exceed the recommended dosage.
Keep in mind that there are several skincare medications like tretinoin and accutane which contain large doses of vitamin A. So, pregnant women are advisednot to take these medications because they will likely hurt the baby.
Adequate amounts of vitamin A help to maintain a healthy reproductive system in both genders.
One of the early signs of vitamin A deficiency is night blindness, which can lead to complete blindness if left untreated.
Dry eyes, or the inability to produce tears, may be another sign of insufficient vitamin A in the diet. Dry eyes can cause the corneas to die, leading to blindness. This condition is still prevalent in developing African and Southeast Asian countries.
Vitamin A is necessary for reproductive health in both men and women. Lack of vitamin A can lead to infertility in both men and women. A shortage of vitamin A can also be behindrepeated miscarriages.
Vitamin A is crucial for the proper development of the body. Multiple studies have shown that a deficiency in this essential vitamin causes stunted growth in children. Studies have also shown that supplementation improves growth, especially if it is taken withother nutrients.
There may be other reasons for it, but wounds that don't heal may point to a vitamin A deficiency. The link between low vitamin A and poor wound healing is supported by research. One study in mice found that topical vitamin A applicationimproves wound healing in diabetic mice. Research in humans had similar results.
Vitamin A is essential for a healthy skin. A deficiency in the vitamin is associated with acne. Research has shown that people with acne havelower than normal vitamin E and A plasma levels. So, if you are struggling with this condition, considertopical vitamin A. It seems to be effective.
See Also: How to Conquer Acne?
Vitamin A is crucial for a healthy digestive tract and effective digestion. The role of vitamin A in the digestive system is as follows.
Vitamin A is crucial for maintaining the health of the mucosal tissues, which line the digestive tract. This lining protects the body against harmful substances while allowing the absorption of nutrients.
Research has found that vitamin A deficiencyincreases gut permeability. In other words, the gut becomes unprotected and can be penetrated by harmful organisms which can cause inflammation. Adequate vitamin A helps prevent this from happening.
See Also: Gut Health 101 - Everything You Need to Know!
Vitamin A is required for normal immune function and for the development of proper immune function in the intestine. The mucus layer has immune cells and antibodies that protect against infections. Vitamin A supports the production of these immune cells and antibodies, thereby strengthening the working of the mucosal barrier.
With vitamin A deficiency, the immune response in the digestive tract is undermined, so gastrointestinal infections become a real threat.
Vitamin A plays a role in maintaining a balanced gut microbiome, necessary for digestion and overall gut health. A healthy microbiome is essential for the digestion and absorption of nutrients.A vitamin A deficient diet can significantlychange the composition of gut microbiota.In a diet that's not deficient in the nutrient, vitamin A regulates bacterial growth in the gut.
See Also: What is Dysbiosis and How to Cure it?
Vitamin A helps indirectly with nutrient absorption. It aids in keeping the epithelial cells of the intestines healthy and functional. The result is a healthy gut lining that can absorb nutrients efficiently.
It is easy to get enough vitamin A from the food we eat. Here are some of the most important sources.
Your body converts carotenoids in plants into vitamin A. The following vegetables are good sources of vitamin A.
Fruits high in vitamin A include:
Protein powders are convenient and can make up your protein requirements if you don't have time to cook or need extra protein because of an active lifestyle. You can take vitamin A and protein powders together, but it's best to take any vitamin supplements with food for maximum absorption.
Note that while vitamin A deficiency can have negative consequences for your health, so can surplus quantities of it. Surplus intake is toxic to the body and can cause severe side effects.
The recommended daily allowance is 700–900 mcg daily for adults. The most you can take on one day without negative consequences is 3,000 mcg.
Adding more protein to your diet is beneficial for your health andprotein powders can help to increase your intake. Protein is considered a macronutrient, meaning one needs a good portion of it every day to stay healthy.
Here are a few of the reasons why we all need a good amount of protein every day.
Increasing fiber intake affects vitamin A indirectly.
When food that contains soluble fiber lands in the gut, the bacteria ferments it, producing short-chain fatty acids that help create a healthy gut lining. A healthy gut lining is optimal for absorbing nutrients, including vitamin A.
In addition, soluble fiber can slow down digestion, which may allow more time for certain nutrients to be absorbed.
However, some situations can interfere with the absorption of fat-soluble vitamins like vitamin A. When a person has a low fat intake combined with a high fiber intake, the fiber can bind to fats in the digestive tract, preventing them from being absorbed into the bloodstream. As a result, any fat-soluble vitamins (A, D, E, and K) are also not completely absorbed.
Vitamin A is fat-soluble, so for it to be properly absorbed, your diet needs not only sufficient fiber but also sufficient amounts of healthy fats.
The weight-loss drug Orlistat inhibits the absorption of dietary fats, which affects the absorption of vitamin A, which is fat-soluble. People treated with Orlistat have shown adecrease in vitamin A levels.
The fruits with the highest levels of vitamin A are mango, apricot, cantaloupe, grapefruit, watermelon, papaya, tangerine, and nectarine.
Yes, vitamin A can improve skin. Doctors and dermatologists prescribe creams and pills with retinoids (a synthetic form of vitamin A) to treat severe acne and psoriasis.
Retinoids can reduce the signs of natural aging, such as fine lines and wrinkles. They are also effective for repairing damage caused by the skin.
Vitamin A is a group of fat-soluble compounds that play an important role in the body. The nutrient is crucial for proper vision, and a deficiency can lead to night blindness and even total blindness if left untreated.
Vitamin A deficiency is not common in the developed world as there are many food sources available that contain the nutrient.
While a shortage of vitamin A in the diet can be detrimental to your health, taking in too much is toxic. Vitamin A is fat-soluble and is stored in the body. Acute vitamin A toxicity can lead to liver damage. Dangerously high levels are seldom the result of food intake; it is most often the result of taking too many supplements or certain medications.