The name “Vitamin A” means a group of compounds rather than one structure. All these various forms fulfill the function in the body. vitamin A. Since these similar substances were the first of of many isolated and identified vitamins, the group was named “vitamin A” by the first letter of the alphabet.
The fact that vitamin A was one of the first to be studied is not just coincidence. He has many tasks in the body, which makes him an object close attention of doctors and scientists who noticed its possible application. As you will see below, Vitamin A is essential for proper growth and development of the embryo, for healthy eyes and skin, a strong immune system and even to prevent anemia, caused by a lack of iron. Some forms even possess antioxidant properties in the body.
Vitamin A is found in many foods, such as animal and plant origin. Most people with normal a balanced diet get it in sufficient quantities from food, but some diseases or medical procedures may put you at risk of deficiency.
If you think that vitamin A is not enough in your diet, it might be worth considering starting to take appropriate nutritional supplements. Most importantly, make sure that before By taking the selected supplement, you and your doctor agree on its safety and benefits for achieving specific goals.
- What is vitamin A?
- Retinal Activity Equivalents (RAE)
- Benefits of Vitamin A?
- Support for prenatal development
- Strengthening the immune system
- Maintaining good vision
- Skin health improvement
- Antioxidant properties
- Red Blood Cell Health Support
- What foods are rich in vitamin A?
- How much vitamin A is needed?
- Who is in danger of deficit?
- Signs of deficiency
- Why take vitamin A supplements?
- Side Effects of Vitamin A Supplements
- Who Should Not Take Vitamin A Nutrition Supplements?
- When does an overdose of vitamin A occur?
- Symptoms of Poisoning
- Important for good health
- What is vitamin A?
- Retinal Activity Equivalents (RAE)
- Benefits of Vitamin A?
- Support for prenatal development
- Strengthening the immune system
- Maintaining good vision
- Skin health improvement
- Antioxidant properties
- Red Blood Cell Health Support
- What foods are rich in vitamin A?
- How much vitamin A is needed?
- Who is in danger of deficit?
- Signs of deficiency
- Why take vitamin A supplements?
- Side Effects of Vitamin A Supplements
- Who Should Not Take Vitamin A Nutrition Supplements?
- When does an overdose of vitamin A occur?
- Symptoms of Poisoning
- Important for good health
What is vitamin A?
There is no exact date for the discovery of vitamin A, but its existence predicted over 200 years. History article Vitamin A published in the Announcements of Nutrients and metabolism “explains that in 1816 the physiologist Francois Magandie found that symptoms in dogs lacking a varied diet and malnourished children in Paris are similar. In the 1880s and later, various scientists hypothesized that milk and egg yolk contain a special component necessary for life. Between 1918 and In 1932, the form was isolated and precisely identified. Vitamin A. Since then, knowledge about it began to accumulate.
As it turned out, vitamin A is soluble in fat, this explains the fact that it is in milk fat, as well as egg yolks, which contain fat. He has many kinds. In products animal origin a form known as preformed vitamin A. In it, he is ready for consumption by the body for its typical functions. Retinol retinal and retinoic acid – types of preformed Vitamin A, known as retinoids.
Plant products contain precursors vitamin A that your body can use for retinoid activity after it converts them. These precursors are known. like provitamin A, and the group is called carotenoids. Carotenoids fall into two categories: carotenes and xanthophylls. Most common carotenes are alpha-carotene and beta-carotene, and to xanthophylls, according to the WH Foods website, include lycopene, lutein and zeaxanthin.
Retinal Activity Equivalents (RAE)
Preformed Vitamin A is more active in the body, than provitamin A. To help you calculate how much vitamin A you actually get, scientists have developed a system using “equivalent to retinol activity” or RAE As explained in Linus Pauling Institute, a unit of preformed vitamin A, such as retinol, is 1 RAE. For comparison, unit of beta-carotene derived from food is only 0.5 RAE. This means that when you get beta-carotene from food, it’s carries out only half of the activity provided previously formed vitamin A. If you are taking beta-carotene as a nutritional supplements, you need 12 units of beta-carotene to vitamin A began to function in the body as one unit of retinoid.
Looking at the composition indicated on the product packaging, you are actually in fact, see the amount of vitamin A indicated in total, taking into account each form, be it retinoid, carotene, or xanthophyll.
Benefits of Vitamin A?
Vitamin A has many functions in the body, ranging from development fetus and ending with an effect on the aging process.
Support for prenatal development
If you are pregnant or plan to have a baby, you are sure to have already done some research on what nutritional substances are necessary to maintain a healthy pregnancy and fetus. Perhaps the first thing search engines offer in the results is it’s folic acid, but vitamin A is equally important for proper development.
Vitamin A is associated with organ development. The embryo needs him for the formation of the heart, lungs, eyes, ears, as well as arms and legs. Deficiency of vitamin A in the mother can lead to birth defects. If you are not sure if you get enough vitamin Ah, consult your doctor about the dosage of the drug. AT in this case too much is no less dangerous than too few.
Strengthening the immune system
Many of the functions of vitamin A are related to your immune system. Vitamin A stimulates certain immune cells, giving them the ability to carry out their work on countering antigens, or potentially infectious harmful agents. Vitamin A is especially useful. to maintain the body’s protective barriers, such as skin, sheath of the respiratory tract and digestive tract. These barriers prevent the penetration of microbes.
The most serious effects of vitamin A deficiency common in developing countries where children infected with such A disease like measles often dies due to poor nutrition. And although in the United States, very few people are affected or experiencing such nutritional difficulties, it’s better to make sure that your diet has enough vitamin A to support your immune systems in top shape.
Maintaining good vision
The first vitamin A function that comes to mind is practically to everyone, this is his ability to provide you with good vision. The form preformed vitamin A, known as retinol – a key player when it comes to eyes.
When light reaches the eye, it is detected by photoreceptor cells known as rods and cones. Cascade starts events in which retinol is involved, which is converted into various forms of vitamin A. As a result, rods and cones are capable of sending signals to the brain, depending on the stimuli received. Then the brain interprets these signals to form an image.
A small vitamin A deficiency can lead to night blindness or nictalopia. This is the earliest sign that may point you to lack of vitamin in the diet. The process is reversible. However without appropriate treatment this can lead to eye scarring tissue and subsequent blindness, and this is forever. With enough rare cases in the United States, severe vitamin A deficiency – the main cause of preventable blindness in the world.
Skin health improvement
Now on the market there are many food additives with vitamin A, and you probably saw a lot of ads in which they are said to improve skin health. Easy to see where such statements are made because vitamin A has so many properties that help maintain healthy skin. Linus Institute Pauling explains that vitamin A can both prevent and cure certain types of skin lesions, especially those that associated with ultraviolet radiation from the sun.
When you are in the sun for a long time, the skin may experience the effect of “photoaging”. Over time, you can start observe signs such as large or small wrinkles, blood vessels on the surface of the skin known as telangiectasia, coarsening of the skin, the appearance of freckles and hyperpigmentation, darker relative to normal skin. These changes may be partly due to how ultraviolet radiation weakens the ability of the skin to produce collagen, allowing the skin to remain young and supple.
Sensitive to Vitamin A, Cream May Be Effective a way to deliver it to cells from the outside.
If you suffer from acne, you have probably already spent some time in search of an effective solution to this problem. And then Vitamin A can help you. Creams reduce symptoms if you have mild or moderate acne, but in more severe cases it is better to seek prescription to the doctor.
Vitamin A Has Another Potential Skin Benefit property. Since it is involved in the immune response and healing wounds, its deficiency can significantly affect the speed of these processes. Vitamin tablets can reverse this the effect.
Antioxidant properties
Oxidation or oxidation are certain chemical reactions, which can lead to the destruction of body cells. Oxidation may occur when certain substances are present in the body, such as free radicals. Vitamin A may act as antioxidant and prevent these harmful reactions. Retinol, K for example, can help protect her eyes from her.
The role of vitamin A as an antioxidant explains its relationship with reducing the risk of certain diseases. People who eat more Vitamin A-rich fruits and vegetables are at less risk. development of age-related macular degeneration, cardiac diseases and cataracts. This may be due to beta carotene antioxidant activity in fruits and vegetables.
Red Blood Cell Health Support
Vitamin A is essential for healthy erythropoiesis or production healthy red blood cells in your body. On the one hand, vitamin A allows stem cells to develop into specialized red blood cells.
On the other hand, it is related to how your body uses iron, a mineral in red blood cells, through which to all oxygen is delivered to your body cells. Vitamin A allows take oxygen from the liver and use in the production of red blood cells. According to an article in the European Journal of Clinical nutrition “it also helps prevent iron deficiency, or anemia, or relieve it.
What foods are rich in vitamin A?
Various forms of vitamin A may be rich in foods like animal and plant origin, their list is extensive. TO pre-formed animal products vitamin A, where its greatest amount, include beef liver, cod liver oil and dairy products such as butter, whole milk and yogurt. Tuna is also good source of vitamin A.
One of the best sources of vitamin A is orange fruits. and vegetables. Their list is formed simply: the color comes from beta carotene, which is essentially a pigment in addition to its nutrient function. It contains some good familiar vegetables like carrots, sweet potatoes, winter and ordinary pumpkin. In addition, it is in mangoes, melons and apricots.
Orange fruits and vegetables are not the only plant source Vitamin A. Green leaves of spinach, feces and kale abound them. The benefits of their consumption and what they are useful for, is that, in addition to vitamin A, is there dietary fiber and potassium are included.
Since vitamin A is fat soluble, the body will be able to recycle it more if in your meal or snack there will be fat present. If possible, however, try to was fat from a list of healthy sources, such as olive oil, nuts or peanuts. An example of a healthy meal with vitamin A: sweet potatoes fried in olive oil, salad with nuts, dried apricots and papaya, carrots with peanut butter. Usually, animal products containing vitamin A already contain enough fat so you can enough digest it well.
How much vitamin A is needed?
The recommended dietary dose is the average daily amount oily nutrient that will satisfy yours in it need. In the case of vitamin A for women, it is 700 RAE, for men 900 RAE. The recommended dose is increased if you pregnant or breastfeeding.
Who is in danger of deficit?
Vitamin A deficiency threatens you if you don’t get it enough of food with its contents. It is possible if you avoid most fruits and vegetables, do not eat animal foods origin such as meat, fish, milk and derivatives, and not get vitamin A from fortified foods. However, when more or less balanced diet in which healthy products, a serious shortage does not threaten you.
People with problems are most at risk for vitamin A deficiency. fat absorption, which in turn leads to problems assimilation of this fat-soluble vitamin. Problems with dietary fat absorption may occur if you suffer inflammatory bowel diseases such as Crohn’s disease or celiac disease, or if your pancreas secretes insufficient digestive enzymes.
People undergoing weight loss surgery may also be at risk for vitamin A deficiency. Many patients bariatric surgery this may be due to the fact that they sit on a very low-calorie diet with minimal maintenance fats. Also, after the operation, you can not eat a lot of vegetables and fruits. Patients undergoing gastric bypass surgery are exposed to even greater at risk of vitamin A deficiency, as it reduces fat absorption and other nutrients from food.
Signs of deficiency
The first thing you can notice with vitamin A deficiency is problems with night vision. Night blindness is associated with the importance of the role Vitamin A for vision. If you don’t have enough, your eyes are wrong sensitive to light and become unable to register it in conditions of low luminosity, that is, at night. From night blindness be cured, but she can develop into complete blindness if her to run.
Other signs of vitamin A deficiency are also associated with its functions. Without enough of it, you get lighter susceptible to infectious diseases due to weakened immune systems, they have a direct connection. You start more often get sick. In addition, if vitamin A deficiency is accompanied iodine deficiency, this leads to overgrowth and dysfunction thyroid gland. You may feel chills, gain weight and also observe the appearance of goiter.
Since vitamin A is closely related to skin health, it’s quite it is logical that its deficit will cause corresponding problems. On her damage caused by the disease may begin to appear, called hyperkeratosis.
Why take vitamin A supplements?
There are many reasons why you should consider admission. supplements with vitamin A. You should definitely contact them if you don’t get enough vitamin from food. Also worth picking up tablets if you are at risk, such as patients bariatric surgery, people with celiac disease or problems with fat absorption.
Adding vitamin A to your diet can also bring you additional benefit. For example, if you want to enrich your diet antioxidants, you can try taking beta-carotene. Or if you decide that you are not getting enough vitamin A, and with it With help you can strengthen night vision. The main thing is before this Be sure to consult your doctor.
Another reason for taking vitamin A supplementation is maintaining healthy skin. If you are particularly concerned about the sun’s rays and the effect of photoaging, the doctor can advise you on vitamin cream. However, keep in mind that, according to clinical research Mayo, to continue the effect, you need to continue to use cream.
Side Effects of Vitamin A Supplements
In general, vitamin A supplements are harmless to healthy people taking them in moderation. For the right dosage adhere to the recommended dietary norm. It’s better just consult with your doctor, then a specific figure will be based on your personal needs. Side effects of creams may include redness on the skin, and also itchy.
Who Should Not Take Vitamin A Nutrition Supplements?
Most people can safely take vitamin A in recommended doses, but you should never do this, do not after consulting with a doctor. If you suffer liver disease, for some reason you have an elevated level cholesterol, or you are abusing alcohol, you need to be especially careful with dietary supplements with vitamin A.
Often pregnant, or women planning to become pregnant, you need to take vitamin A additionally. However, its excessive the amount can lead to birth defects. In this case the best solution would also be to consult a doctor. is he evaluate the nutritional value of your diet, conduct a blood test and will find out if you need to take extra vitamin.
Another group that should not take vitamin A without special instructions of the doctor are people who are at risk lung cancer. This may apply to you if you, for example, smoker, often in asbestos-polluted places it happens if you work on a construction site or spend a lot time in old buildings with bare wiring and asbestos communications. Link study explains why this it is better to think twice before taking supplements with beta carotene.
Due to its antioxidant properties, some scientists hoped beta carotene supplements help prevent cancer lungs in patients at risk. Known research however yielded results that hit them. As Current magazine describes Medicinal Chemistry “(” Modern Medical Chemical industry “), after a survey of 9,000 participants it turned out that those who took high doses of vitamin A – in the region of 7500 RAE – are even more at risk for lung cancer than control group that did not accept him.
When does an overdose of vitamin A occur?
The upper level of tolerance is the average amount that for a long time you can consume daily without harm to health. For vitamin A, this volume is 3000 RAE per day, which is approximately 3-4 times the recommended intake.
The chances of overdosing with vitamin A are much lower if you you get most of it from vegetables and fruits. From animal write getting an excess dose is possible if you regularly eat very rich in vitamin A foods such as beef liver, 70 grams of which, according to the Linus Pauling Institute, contains over 6,000 RAE preformed vitamin A, which is 7-8 times higher than the required daily allowance.
Symptoms of Poisoning
When it comes to vitamins, poisoning can be acute, it can be caused by an overdose in the short term, or chronic, or its cause may be the consumption of too large doses for months or for years. Foods containing vitamin A are unlikely to cause acute poisoning, but nutritional supplements can.
Researchers at the University of Wisconsin at Madison Describe a number of symptoms of acute and chronic vitamin A poisoning “American Journal of Clinical Dietetics.” Among the signs acute poisoning: nausea, swelling, headaches and worsening appetite, dry skin. You are unlikely to be poisoned with vitamin A, taking it in normal dosage. Is it possible to take for one times too much? Yes.
Food is unlikely to cause chronic poisoning, however it’s possible to take too many vitamin A pills without special needs in them. Among the consequences of chronic overdose: enlarged liver and spleen, weight loss, appetite, dry skin. In the most severe cases, it comes to hemorrhage and coma.
If you constantly take overdoses of vitamin A for a long time time, it can lead to osteoporosis or decrease bone mineral density and increase the risk of fractures. You can reduce the risk of these consequences not only by normalizing the dose vitamin A, but also consuming calcium and vitamin D in sufficient quantities through regular exercise and giving up smoking.
Carotenoids do not cause symptoms such as liver damage. and osteoporosis. Serious intoxication can only cause preformed vitamin A. Overdose beta carotene unless it makes you orange. Maybe the view is not the most attractive, but for health it is not dangerous.
Before taking any dietary supplement, be sure to consult your doctor. Discuss specific medications state of your health, ask to recommend the brand, shape and dosage. This way you avoid the risk of intoxication and increase chances to get the desired beneficial effect from the reception.
Important for good health
Vitamin A – Essential To Help Support eye, skin and immune system health. It can be obtained from a balanced diet, but maybe sometimes it’s worth turning and to additives to increase its level in the blood, and take in capsules. In this case, it is best to buy only proven brands and carefully follow the instructions for use.