Vitamin A is one of the most important ingredients not only for your eyes but also for keeping your overall body healthy.
In this blog post, we give you a step by step checklist by answering all of your queries and try to guide you to maintain a healthy lifestyle by giving proper nutrition to your body in 2024. So let’s get started with Vitamin A and its benefits.
Here are the top 7 benefits of it given below——
1. Benefits for eyes:-
It is commonly famous for its effectiveness on the eyes. It maintains the clear vision by improving the function of the retina. Beside helping in night blindness, it also supports color vision and protects eye from age related issues.
2. What are the benefits of vitamin A for your skin?
To reduce acne on your face and to slow down the aging process, it is a must have ingredient in the world of skin care. It also gives a radiant glow to your face by repairing the skin tissues. It is very hydrating component and as a result it prevents dryness to your skin.
3. Immunity booster:
It enhances the production of white blood cells and as a result, it helps the body to fight with various infections and thus boosts the body’s defense system or we call it immunity.
4. What are the benefits of vitamin A for hair?
It also supports the growth and proper development of the cells by gene expression and cellular differentiation to maintain an optimal health and thus it promotes the hair follicles to grow. It also produces sebum to moisturize the scalp and hair strands. Sebum prevents the scalp from dryness and brittleness.
5. Act as an Anti inflammatory agent:
It has anti inflammatory properties which helps in chronic inflammation of any part of the body. This is very beneficial for people who have been suffering from arthritis as it improves the joint health.
6. Cancer prevention:
It is rich in anti oxidants which helps to protect cells from oxidative stress as oxidative stress is often can be a reason of chronic diseases. This also neutralizes free radicals which can damage DNA and it can lead to the development of cancer cells.
7. Improves Reproductive health:
It is found in research that for both men and women, it is very important for a better reproduction. For men it improves the sperm count and for women it is helpful in a good fetal growth during pregnancy.
Vitamin A supplements:-
You can take supplements of it to require your daily needs. But it’s important to consult with a doctor before starting any supplements because excessive amount of this vitamin can lead to severe side effects in the body.
After consulting with a healthcare professional, if you’re recommended to take supplements, then you can give a look to the supplements listed below ——-
a. Vitamin A Palmitate :
In the list of supplements, this is a common form of A vitamin to consume for meeting your daily needs.
b. Fish liver oil:
Fish liver oil or Cod liver oil is a natural source of this vitamin, which you can take daily but don’t forget to add vitamin D.
c. Beta carotene:
Beta carotene is the safest option for those people who are concerned about the side effects of this vitamin intake daily. Beta carotene helps your body as it is converted by the body to vitamin A.
d. Multivitamins:
If you don’t know how to include it to your diet for a healthy body, then simply take multivitamin supplements as it contains A vitamin in many forms.
Vitamin A rich foods:-
a. Carrots:-
This is the first item which is highly recommended if you want to take this vitamin in a safe way as it contains beta carotene which is converted by the body to maintain the proper need of this vitamin.
b. Mangoes:
Mangoes ate a good dose of both A vitamin and other essential antioxidants and nutrients.
c. Liver:
If you’re a non vegetarian, then you can simply eat meat, particularly liver which is simply a great source of it.
If you’re in a health transformation or fitness journey, then you surely don’t want to miss a good workout routine. You can read our detailed blog post about 10 best workouts which help you loose belly fat.
d. Dairy products:
Milk, yogurt, cheese etc and other milk bases products are also packed with this vitamin.
e. Spinach and Kale:
From the list of leafy green vegetables, you can add spinach and kale to your daily diet as these provide a good amount of A vitamin to your body.
Vitamin A side effects:-
“Excess of anything is bad”. This is often told by many people as it is a general truth. Consuming excessive amount of vitamin A can lead to more damage to your body rather than nourishing it.
• Hyper Vitaminosis A:
If you consume excessive A vitamin for long period, you may end up having nausea, blurred vision and dizziness.
• Liver problems:
It is stored in the liver and excessive amounts of it can cause liver damage for the excessive function of the liver.
• Bone health issues:
Excessive A vitamin intake in the body can increase the risk of bone fractures.
• Skin problems:
High doses of this vitamin can create skin problems such as dryness, peeling and itching.
• Birth defects:
To avoid birth defects, pregnant women shouldn’t intake excessive amount of this vitamin.
What is the Vitamin A dosage per day for adults?
Firstly for taking it daily to meet your daily needs, you need to consult your doctor beforehand.
According to RDA, for adults firstly men who are 19 years or older, you can add 900 micro grams of vitamin A to your daily diet. During pregnancy, pregnant women per day can get 770 m.c.g vitamin A and during lactation, lactating women can get 1300 m.c.g this vitamin per day.
FAQ:
1.Are eggs high in Vitamin A?
Ans: Yes, eggs are high in vitamin A because of the egg yolks.
2. What are 3 deficiency symptoms of vitamin A?
Ans: Here are the 3 deficiency symptoms of it listed below —-
i. Night blindness:-
In the low light, you can’t see anything with your eyes because of the deficiency of A vitamin in your body. This is called “Night blindness”.
ii. Respiratory problems:
It helps to maintain a good health to your respiratory tissues and the low amount of A vitamin in your body can lead to respiratory infections.
iii. Delayed growth:
In children, insufficient amount of A vitamin is one of the main cause for slow growth and overall development of the body and immune system.
3. What happens if vitamin A is low?
Ans: If it is low in the human body, this can be the reason of your dry eyes, flaky skin, low immunity, night blindness, respiratory infections and also can be cause of bad reproductive health and fertility.
4. Does vitamin A help skin?
Ans: The answer to this question is yes, this vitamin helps skin by promoting cell division and it also supports collagen production in the body which is a vital ingredient for skin care. It also has anti ageing properties and can rejuvenate your skin.
5. Is vitamin A good for acne?
Ans: It is good for acne as it regulates sebum production in your face which can be beneficial for managing oily skin and thus preventing acne.
6. Which form of vitamin A is the best?
Ans: From plant sources, we can take beta-carotene from which the body converts it into retinol. This is the best form of A vitamin.
7. What is the second highest source of vitamin A?
Ans: The second highest source of A vitamin is sweet potatoes. You can also add butternut squash to your diet as it also contains great amount of retinol in it.
8. How much vitamin A should a woman take daily?
Ans: A woman who is above 19 years should take 700 m.c.g (micro grams) vitamin A per day, according to the recommended dietary allowances (RDA) .
According to RDA, this dose varies from person to person which is considered by their age, life stage. You should take your required vitamins from a preferably balanced diet and should avoid taking any supplements unless you’re advised by a healthcare professional.
9. Can taking too much vitamin A make your skin darker over time?
Ans: No, taking too much A vitamin can’t make your skin darker over time. But it can lead to a condition which is hyper vitaminosis A, which can be harmful for your skin and overall health, leading to skin dryness and peeling etc. But if you’re experiencing any changes in skin color, it can be due to other factors such as hormonal imbalance, sun exposure etc.
If you’re suspected that it can be the cause of your skin pigmentation, then consult with a dermatologist to do proper diagnosis of your skin.
10. Why is vitamin A necessary?
Ans: To sum it up, this is necessary for everyone as it boosts the immune system and it can be the reason of your flawless skin and hair growth. It is very essential for your reproductive health and eyes.
Conclusion:
By reading the whole post, we hope that it is helpful for you as it contains your frequently asked questions on the internet.Thanks in advance.
Want to know about the benefits of Vitamin E in your body then check out this visual story for consuming knowledge easily which help you.
