Vitamin A benefits and usages.

Vitamin A is a group of unsaturated nutritional organic compounds that includes retinol, retinal, and several provitamins. Vitamin A has multiple functions: it is important for growth and development, for the maintenance of the immune system, and for good vision and even more recorded benefits which are going to be talked about in this blog.


Back Story Of Vitamin A

The discovery of vitamin A may have stemmed from research dating back to 1816 when physiologist François Magendie observed that dogs deprived of nutrition developed corneal ulcers and had a high mortality rate.




Benefits Of Vitamin A

There are multiple recorded and studied benefits of Vitamin A. These are the ones that have background studies to prove their efficiency:


1- A 2011 review found that vitamin A supplementation of children at risk of deficiency aged under five reduced mortality by up to 24%.

2- Eating recommended amounts of vitamin A prevents the development of night blindness and may help slow the age-related decline of your eyesight.

3- Vitamin A intake from whole plant foods or supplements may reduce your risk of, certain cancers, including Hodgkin’s lymphoma, as well as cervical, lung, and bladder cancer. However, the relationship between vitamin A and cancer is not fully researched and can't be guaranteed yet.

4- Having enough vitamin A in your diet helps keep your immune system healthy and function at a healthy rate.

5- Eating the recommended amount of vitamin help protect your bones and reduce your risk of fractures, though the connection between this vitamin and bone health is not fully understood.

6- Adequate amounts of vitamin A in the diet are essential for reproductive health and the healthy development of babies during pregnancy.

7- Vitamin A supports your skin health. It seems to prevent sun damage by interrupting the process that breaks down collagen. Since it's an antioxidant, it may give your skin some protection against sunburn



What Is a Good Source Of Vitamin A ?

You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol. The main food sources of beta-carotene are yellow, red, and green (leafy) vegetables, such as spinach, carrots, sweet potatoes, and red peppers. yellow fruit, such as mango, papaya, and apricots as well as butter, broccoli leaf, carrots, sweet potatoes, livers.




Vitamin A Deficiency

Too little vitamin A can lead to inflamed skin, night blindness, infertility, delayed growth and respiratory infections. People with wounds and acne may have lower blood levels of vitamin A and benefit from treatment with higher doses of the vitamin.


Vitamin A Side Effects

Given that vitamin A is fat-soluble, disposing of any excess taken in through diet takes much longer than with water-soluble B vitamins and, vitamin C. This allows for toxic levels of vitamin A to accumulate. Excessive vitamin A consumption can lead to these side effects: nausea, irritability, anorexia (reduced appetite), vomiting, blurry vision, headaches, hair loss, muscle and abdominal pain and weakness, drowsiness, and altered mental status. In chronic cases, hair loss, dry skin, drying of the mucous membranes, fever, insomnia, fatigue, weight loss, bone fractures, anemia, and diarrhea can all be evident on top of the symptoms associated with less serious toxicity.


Recommended Daily Dose Of Vitamin A

The recommended daily dose for vitamin A is 900 mcg and 700 mcg per day for men and women, respectively — which can be easily reached by following a whole-food diet. However, it's important not to exceed the daily limit of 10,000 IU (3,000 mcg) for adults to prevent toxicity and side effects.


Summary

Vitamin A is an essential vitamin for your body that you definitely should consume through foods or supplements. It has numerous benefits like the ones mentioned above, as well as side effects if the daily dosage is exceeded greatly



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