Vitamin A is a fat-soluble vitamin that supports the immune system, vision, reproductive health and fetal growth. Getting it right is essential, but taking too much can be harmful.
Benefits of Vitamin A
The vital role:
– Supports cell growth and immune function
- Helps eye health and vision
- Keeps the skin and tissues healthy
Eye health:
– Protects against eye diseases such as AMD
Antioxidant:
- Carotenoids protect the body from free radicals
Cancer prevention
– Protects against some types of cancer
Fertility and fetal development
– Important for reproductive health and fetal development
Vitamin A deficiency
Health complications:
– Preventable blindness
– Increases the risk of infections and anemia
Groups at risk:
– Premature babies
– People with cystic fibrosis
– Pregnant women in developing countries
Food sources of vitamin A
Preformed sources:
– Egg yolks, beef and chicken liver, butter, salmon
Sources of carotenoids:
– Sweet potato, carrots, kale, spinach, melon, papaya
Toxicity and recommended doses
Daily recommendations
– 900 mcg for men and 700 mcg for women
Dangers of overdosing
– Acute and chronic toxicity
– Side effects: vision disturbances, joint and bone pain, poor appetite, nausea, sensitivity to sunlight, hair loss
Vitamin A is important for immune function, eye health, reproduction and fetal development. Both deficiency and excess intake can cause serious side effects. A balanced diet is the best way to ensure adequate amounts of this essential vitamin.
