Vitamin A belongs to the group of fat-soluble nutrients, that is, those that dissolve in fats. We can find them in food and in natural supplements. In this article we will talk about the benefits of vitamin A and deficiency or toxicity.
There are two types of vitamin A, preformed (retinol) found only in products of animal origin , such as: fish, dairy products, liver, and other vitamin A that are carotenoids - only found in vegetables and fruits : carrots, lettuce, pumpkin, red peppers, green peas, sweet potato, tomatoes and spinach.
Most of the vitamin A in the body is stored in the liver. It is a fundamental vitamin in our health, cell growth, fetal development and also in the immune system. It is also essential for our eyesight, it contributes to the maintenance of the skin, intestines, bladder, inner ear and lungs. It protects us from various types of infections, favoring cell growth. It is also very important in the development of the fetus, which is why it is essential that pregnant women take vitamin A in their daily supplementation.
Vitamin A is also a powerful antioxidant . Beta-carotene protects the body from free radicals, which can damage organs by creating oxidative stress. So it is very important to eat a diet full of nutrients with vitamin A, especially people with diabetes, cancer, or heart disease.
Vitamin A deficiency can cause serious health complications. According to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children worldwide. It also increases the risk of death from diseases such as diarrhea or measles. The possibility of suffering from anemia is increased, especially in women, and it negatively influences the development of the fetus.
sources of vitamin A
As I mentioned above, there are several sources of vitamin A.
The vegetable source, are pumpkin, sweet potatoes, carrots, spinach, dandelion, collard greens, cantaloupe, red pepper, kale, papaya. The animal source is the most easily absorbed in the following products: mackerel, salmon, trout, cod liver oil, beef liver, chicken liver, butter, egg yolks, cheddar cheese.
Taking into account that vitamin A of animal origin is better absorbed in our body, vitamin A supplementation is recommended for all vegans and vegetarians.
A lack of vitamin A negatively affects health, but consuming too much of it can be dangerous.
The recommended amount of vitamin A daily is 900mcg for men and 700mcg for women.
You have to be careful especially when taking the supplements.
There are cases of toxicity due to the excessive consumption of vitamin A of animal origin, but it is very unlikely.
Since it is a fat-soluble vitamin, it accumulates in the body and is the reason why toxicity can develop in the case of too much consumption, so do not take high-dose vitamin A supplements unless prescribed by a health professional.
We invite you to inform yourself before taking the supplements or ask your family doctor.
All the best,
Naturals Tribe
