Vitamin A Promotes Healthy Bones, Skin, and Eyes

 

Getting adequate vitamin A is vital for sustaining general health since it doubles as a powerful antioxidant and an essential fat-soluble vitamin. It is important for immunity, illness prevention, and even bone health in addition to helping you maintain clear, healthy skin.

Night blindness, scaly skin, and stunted growth are just a few of the frightening effects of a vitamin shortage. But finding the correct balance is just as crucial because taking too many supplements can lead to major complications like liver disorders and birth deformities.

What is the function of vitamin A, and how can you be certain that your diet has the recommended amount? The best foods to eat for vitamin A are listed here, along with all the information you need to know about this vital micronutrient and how it may affect your health.

What is vitamin A?

The body uses vitamin A, a fat-soluble vitamin, as a potent antioxidant. It is essential for preserving brain function, good skin, vision, and other aspects of life.

It fights free radical damage and, like all antioxidants, helps to reduce inflammation.

Beta-carotene and active vitamin A, also known as retinol, which produces retinyl esters, are the two main forms of vitamin A. Retinol is a form of "pre-formed" vitamin A that the body may use directly and is found in meals originating from animals.

The other kind is found in provitamin carotenoids, which are found in vibrant fruits and vegetables. To be used by the body, beta-carotene and other carotenoids included in plant-based goods must first be transformed into retinol, the active form of vitamin A.

Palmitate is another kind of vitamin A that is typically found in pill form.

What is the benefit of vitamin A, then? Antioxidants like vitamin A are essential for longevity and good health, according to numerous studies. They promote cell growth, strengthen immunity, and improve eye health.

To optimize the potential health benefits, doctors and nutrition experts advise consuming antioxidants largely through a well-balanced diet rich in fruits, vegetables, and whole foods wherever feasible, as opposed to taking vitamin supplements.

Benefits

1. Preserves eye health

Vitamin A's ability to improve vision and maintain eye health is among its best-known advantages. The reason for this is that it is an essential part of the rhodopsin molecule, which is triggered when light strikes the retina and transmits a signal to the brain that causes vision.

One of the main causes of age-related blindness, macular degeneration, can be avoided in part by taking beta-carotene.

Indeed, over a six-year period, those at high risk for the condition who took a daily multivitamin including zinc, copper, vitamin A, vitamin C, and vitamin E had a 25% lower chance of advanced macular degeneration, according to a study published in the Archives of Ophthalmology.

According to a different study, taking 16,000 international units of vitamin A supplements can help eyes with age-related macular degeneration by improving retinal function.

2. Encourages immunity

Vitamin A is essential for immune function and may be particularly helpful in preventing infections and disease. A review from Baltimore claims that a lack of this important vitamin can impair immunity and even change how immune cells function.

It has been demonstrated that a lack of vitamin A prevents the mucosal barriers from regenerating, making the body more vulnerable to infections. Intriguingly, a 2014 Colombian study calculated that by lowering the prevalence of dangerous diseases like malaria and diarrhea, providing vitamin A pills to 100,000 children might save over $340 million in medical expenses.

3. Reduces inflammation

In the body, beta-carotene functions as a potent antioxidant, preventing inflammation, oxidative cell damage, and the accumulation of dangerous free radicals.

Since inflammation is the cause of many chronic illnesses, including diabetes, heart disease, and cancer, the anti-inflammatory properties of vitamin A and beta-carotene can have a significant impact on a wide range of health issues. In addition to improving inflammatory illnesses like rheumatoid arthritis and Crohn's disease, lower levels of inflammation are linked to a decreased risk for neurological diseases like Alzheimer's and Parkinson's.

4. Preserves skin glow

Vitamin A is highly valued for its powerful skin-enhancing qualities and is frequently recommended by specialists to treat wrinkles and acne. According to one study from the Department of Dermatology at the University of Michigan Medical School, topical retinol application greatly reduced wrinkles and fine lines while also boosting the skin's resistance to damage.

Vitamin A may also help treat a variety of skin conditions because of its anti-inflammatory qualities, which include those of retinaldehyde. Retinoids may actually be a treatment for common skin disorders like acne, psoriasis, and eczema, according to studies.

5. Has the ability to combat cancer

It should come as no surprise that increasing your intake of vitamin A foods could help prevent the development of cancer, given the increasing amount of data showing a strong correlation between your diet and your chance of developing the disease. Retinoids have been demonstrated in vitro to inhibit the growth of skin, bladder, breast, prostate, and lung cancer cells, according a review published in BioMed Research International.

Since high concentrations of retinoic acid can be harmful to cells, it is recommended to consume it through meals in order to slow or stop the spread of cancer over time. To optimize the possible health benefits, restrict your intake and remember that more is not always better.

6. Promotes bone health

The relationship between minerals like calcium and vitamin D and bone health is well known to most of us, but did you realize that vitamin A is also essential for bone growth?

However, both an excess and a deficit of this vital vitamin have been associated with impaired bone health, so finding the ideal balance of vitamin A is crucial.

In fact, one study at the University of Perugia's Institute of Gerontology and Geriatrics in Italy discovered that older women with osteoporosis had substantially lower plasma retinol levels than a control group. The findings also demonstrated a correlation between decreased bone mineral density in the femur and low retinol levels.

7. Lowers cholesterol

The body contains cholesterol, a waxy, fat-like material. Because it forms the basis of your cell membranes and is involved in the manufacture of hormones, cholesterol is essential for your body to function correctly.

However, an excess of cholesterol can cause your blood vessels to narrow and harden, raising your risk of heart disease.

48 individuals with hypercholesterolemia had their plasma vitamin A and cholesterol levels measured both before and after treatment, according to a study published in the American Journal of the Medical Sciences. The results showed that compared to healthy controls, hypercholesterolemic individuals had greater plasma vitamin A levels.

Plasma vitamin A levels significantly decreased after a successful cholesterol-lowering treatment, indicating a possible link between vitamin A and cholesterol metabolism.

Additional studies have revealed that the enzyme BCO1, which transforms beta-carotene into vitamin A, affects the levels of cholesterol in the blood. Certain genetic variations in the BCO1 gene have been linked to lower levels of total cholesterol in humans, establishing a connection between the production of vitamin A and the control of cholesterol.

8. Promotes development and reproduction

Vitamin A is regarded as one of the greatest vitamins for women in particular and is essential for healthy growth and development at every stage of life. In pregnant women, a lack of this essential vitamin has been associated with decreased immunological function, increased morbidity and mortality, and even an increased risk of HIV-1 transmission from mother to child.

Actually, one of the most crucial micronutrients during pregnancy is vitamin A, particularly in relation to lung development and function. Additionally, beta-carotene is thought to be essential for preventing developmental problems in pregnant and lactating mothers.

9. Encourages the healing of damaged tissue

Getting adequate vitamin A in your diet is essential for tissue repair and cell regeneration. This vitamin is essential for maintaining healthy skin, but there is also evidence that it may help heal wounds.

For example, retinoid pretreatment enhanced wound healing following facial resurfacing surgeries, according to a study published in Dermatologic Surgery from the Department of Dermatology at Drexel University College of Medicine in Philadelphia.

10. Avoids kidney stones

Urinary stones may be quite painful, as anyone who has ever had them knows all too well. In most cases, urinary stones start in the kidneys and gradually spread to the bladder or ureters.

Hematuria (bloody urine), discomfort, abdominal pain, and frequent urination are some of the symptoms they may cause. If left untreated, they can potentially result in infections, problems, and in certain situations, surgery.

Vitamin A may help prevent urinary stones, according to some research. In fact, a study conducted by the Department of Biophysics at the National Institute of Nutrition in India looked at the connection between vitamin A levels and the development of kidney stones in children. It discovered that children with low vitamin A levels had higher levels of calcium oxalate crystals in their urine, which suggests a higher risk of kidney stones.

Food sources

The greatest method to profit from this crucial ingredient is to increase your consumption of vitamin A foods. To increase your consumption and make sure you're getting enough vitamin A each day, here are some of the best sources:

1. Cod liver oil. 4,080 micrograms (453% DV) are present in 1 tablespoon (13.6 g) of cod liver oil.

2. Beef liver. 3,800 mcg (1977% DV) of cooked, boiling beef liver are found in 3 ounces (85 g).

3. Sweet potato. 1,190 mcg (132% DV) are found in 1 medium (151 g) cooked, boiled sweet potato without skin.

4. Liver sausage (liverwurst). 55 g, or 0.25 cup The amount of liverwurst spread is 2,250 mcg (250% DV).

5. Spinach. There are 943 mcg (105% DV) in 1 cup (180 g) of cooked, boiling, drained spinach without salt.

6. Butternut squash. 1,140 mcg (126% DV) are found in 1 cup (205 g) of baked, cooked butternut squash (winter squash, without salt) cubes.

7. Carrots. 509 micrograms (56% DV) are present in 1 medium (61 g) raw carrot.

8. Bluefin tuna. Cooked bluefin tuna, weighing 3 ounces (85 g), has 643 mcg (71% DV).

9. Mackerel. One cup (190 g) of drained canned jack mackerel has 247 mcg (27% DV).

10. Cantaloupe. 270 mcg (30% DV) are found in 1 cup (160 g) of raw cantaloupe (cubes).

11. Kale. 172 mcg (19% DV) are found in 1 cup (118 g) of cooked, boiled, and drained kale without salt.

12. Red peppers. A single cup (149 g) of uncooked, chopped red peppers has 234 mcg (26% DV).

13. Broccoli. 139 mcg (15% DV) are found in 1 medium stalk (180 g) of cooked, boiling, drained broccoli without salt.

14. Lettuce. There are 133 mcg (15% DV) in 1 cup (36 g) of shredded green leaf lettuce.

15. Papaya. 108 mcg (12% DV) are present in 1 cup (230 g) of mashed raw papaya.

16. Whole milk. There are 112 mcg (12% DV) in 1 cup (244 g) of whole milk (3.25% milkfat, with added vitamin D).

17. Butter. 97 micrograms (11% DV) are present in 1 tablespoon (14.2 g) of unsalted butter.

18. Eggs. 98 mcg (11% DV) are present in two large, whole, scrambled eggs (122 g).

19. Goat cheese. 82 micrograms (9% DV) are present in 1 ounce (28 g) of soft goat cheese.

20. Mango. 89 mcg of 10% DV can be found in 1 cup (165 g) of raw mango chunks.

Other nutrient-dense foods that include vitamin A include green peas, tomatoes, oats, cod liver oil, and herbs like paprika and basil.

Vitamin A deficiency

Normal vision, good skin, healthy bone formation, and infection prevention of the mucous membranes of the respiratory, digestive, and urinary systems all depend on vitamin A.

A vitamin A deficit is more likely to occur in people who have chronic fat malabsorption. Deficiency is also more likely to occur in people with pancreatic illnesses, autoimmune diseases, inflammatory bowel disease, leaky gut syndrome, celiac disease, or alcoholism.

In more than half of the world's countries, particularly in Africa and Southeast Asia, vitamin A insufficiency has become a public health concern. In low-income countries, it primarily affects pregnant women and many young children.

For kids, this can be a major issue because vitamin A deficiency raises the risk of catastrophic illnesses including infectious diarrhea and measles and causes blindness and severe visual impairment.

The following are some of the most typical signs of a vitamin A deficiency:

• Xerophthalmia, or dryness of the eye and conjunctiva

• Night blindness

• Bitot's spots (conjunctival keratin accumulation)

• Dry lips

• scaly or thick skin

• weakened immunity

• stunted development in kids

Dosage

For adults and children older than four, the recommended daily intake of vitamin A is approximately 900 micrograms.

Meeting your daily requirements can be simple (and tasty) if you just increase your consumption of fruits and vegetables and include one or two servings of vitamin A sources in each meal. To increase your intake even further, try baking some butternut squash with a pat of grass-fed butter, serving some kale with your main course, or roasting some carrots as a delicious side dish.

Although there are numerous vitamin A tablets and supplements available, it is preferable to obtain your intake from a range of food sources. Not only can foods high in vitamin A provide more of many essential nutrients, but some research has also suggested that taking supplements of specific types of vitamin A, including beta-carotene, may increase the risk of cancer in some groups.

History

Numerous vitamin A-rich foods are easily incorporated into an Ayurvedic diet. For instance, because of its diuretic qualities, winter squash is recommended as a substantial and healthful option for people trying to reduce their weight.

As one of the few foods that suits all three doshas equally, sweet potatoes are also renowned for being incredibly nourishing and filling.

Foods high in vitamin A are also frequently employed in Traditional Chinese Medicine. For example, kale is thought to help strengthen the stomach and encourage tissue healing, while carrots are thought to strengthen the organs, cleanse, and improve vision.

The importance of vitamin A has just recently come to light over the past 130 years, despite the fact that we now understand how important it is for immunity, growth, development, and reproduction.

In 1816, physiologist François Magendie started studying dogs and discovered that denying them vital nutrition increased their risk of dying and developing corneal ulcers. A few decades later, in the 1880s, researchers started to realize that foods like milk and egg yolks may have many health-promoting qualities due to significant, yet-to-be-discovered nutrients.

By 1913, researchers had determined that butter and egg yolks, two foods high in vitamin A, were able to sustain life and support survival in animal models to a larger degree than other types of fat, such as olive oil and lard. The structure of vitamin A was initially described by a Swiss organic chemist named Paul Karrer in 1932, and it was only a few years later, in 1937, that it was isolated.

Numerous research have since been conducted to learn more about the intricate connection between vitamin A and its functions in immunity, growth, development, and health.

Risks and side effects

In fact, high vitamin A dosages can be more detrimental than beneficial. Overconsumption through supplements or in conjunction with other antioxidants has been linked to liver issues, reduced bone density, and birth abnormalities.

Jaundice, nausea, appetite loss, irritability, vomiting, and even hair loss are other signs of vitamin A toxicity.

If you do want to take vitamin A supplements, be sure to speak with your doctor beforehand, take them in moderation, and if at all feasible, utilize food-based supplements. Vitamin A supplements should not be taken by anyone who smoke, drink excessively, or have liver or kidney illness without first consulting a qualified healthcare provider.

Keep in mind that some drugs, such as blood thinners, some birth control pills, and some cancer treatments, may interfere with vitamin A.

Remember that because vitamin A is a fat-soluble vitamin, it must be taken with fat for the best absorption results. Inadequate protein intake can lead to vitamin A insufficiency and reduced function because the production of these binding proteins depends on a sufficient dietary intake of protein.

Research has indicated that a sufficient zinc level may have a role in the absorption, metabolism, hepatic release, transport, and tissue usage of vitamin A. High supplemental intake of vitamin A may further exacerbate the effects of a vitamin D shortage, according to certain animal studies.

Choose food sources and combine them with a well-balanced diet full of nutrient-dense foods to help optimize your health and avoid problems with vitamin A overdose or hypervitaminosis.

Final thoughts

• Vitamin A is an antioxidant and fat-soluble vitamin that is vital to good health.

• Numerous food sources include it as provitamin A and retinol carotenoids. Before the body can use carotenoids, they must be transformed into retinol.

• It helps maintain strong bones, lowers cholesterol, improves vision, strengthens immunity, and improves skin health. It is also essential for reproduction and tissue repair, and it may help prevent kidney stones and cancer.

• Instead of using supplements, attempt to get the majority of your nutrients from food sources.

• You may readily benefit from the numerous health advantages that this crucial vitamin offers by maintaining a healthy, balanced diet.