My friend Cinthia survives from one cold to another but refuses to take vitamins. Whenever we bring up the topic, she laughs and tells me they are unnecessary. I’ve even tried to explain how vital vitamin A is for our health, but she’s not interested.
Vitamin A deficiency can cause symptoms such as fatigue, vision problems in low light, eye itchiness, nasal inflammation, coughing, respiratory illnesses, and infertility.
Your grandmother may have said, “Eating carrots improves your eyesight.” The claim that carrots contain carotenoids that are converted into vitamin A by the liver to strengthen the tissues lining the eyes, lungs, and digestive tract is accurate. Vitamin A deficiency weakens these linings, increasing the likelihood of harmful bacteria causing infections.
The body needs vitamin A, around 5,000 IU per day, for healthy eyes and skin, to prevent premature aging, and to strengthen the immune system. (*)
1️⃣ Fertility and reproduction. Vitamin A is crucial for a child’s growth during and after pregnancy. Insufficient intake of vitamin A by the mother can escalate the child’s vulnerability to life-threatening illnesses such as diarrhea, measles, and respiratory infections, potentially leading to fatal consequences. Meanwhile, a lack of vitamin A affects sperm quality.
2️⃣ Enhances the immune system. The intestinal wall relies on vitamin A to form or maintain cells. This barrier is crucial to keeping pathogens away from vital organs. Even a mild vitamin A deficiency increases the risk of respiratory diseases and diarrhea.
3️⃣ Radiant skin. Vitamin A protects skin cells from oxidative damage, such as UV rays. As a result, it can slow down the aging process, stimulate skin renewal, smooth it, and counteract acne. Moreover, foods rich in vitamin A are high in collagen, a fundamental component of healthy skin.
4️⃣ Better vision. Retinol is a vitamin A-derived compound that improves skin texture, appearance, and eye health. Therefore, it may not be a coincidence that we have the “retina” in our eyes. Damage to the retina due to oxidative stress is the most common cause of vision loss in older adults.
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5️⃣ Anti-inflammatory effect. Besides infectious diseases, insufficient intake of vitamin A contributes to chronic inflammation in the body. Therefore, the anti-inflammatory effect of vitamin A is essential from the skin to the lungs.
6️⃣ Stronger bones. You need to pay more attention to calcium when it comes to strong bones. However, vitamin A is relevant for bone construction and growth. People with low vitamin A-levels have a higher risk of bone fractures, while those with high vitamin A-levels have a lower risk.
7️⃣ Weight loss. The consumption of vitamin A is crucial for stimulating the healthy development of children. However, it not only aids in muscle development, but also in losing fat. According to several studies, vitamin A deficiency in the diet is associated with obesity.
8️⃣ Foods rich in vitamin A: Beef, chicken, or cod liver. Mackerel, salmon, and tuna. Goat or blue cheese, butter, and eggs. It is also available with fruits like carrots, yellow squash, and melons.
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🟧 ✳️ MORE DATA
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Vitamin A is available in capsule or pill form and in many foods. Functioning in the immune system, vision, and reproduction is necessary. It regulates hormone levels, promotes bone growth, and healthy cell expansion. Lack of this vitamin causes night blindness, chronic eye inflammation called “xerophthalmia,” and other problems in the immune and hormonal systems.
In some countries, staple foods, such as milk and cereals, are fortified with vitamin A to help prevent deficiencies in the population. Maintaining a balanced diet that includes a variety of foods rich in vitamin A is the best way to get enough vitamin A naturally. The excessive intake of vitamin A should not be taken lightly, as it can harm our well-being.
These undesirable consequences encompass an array of discomforts, including but not limited to nausea, dizziness, and even hair loss. Furthermore, it may lead to more severe health complications. Therefore, talking to a health professional before taking vitamin A supplements, especially in high doses, is essential.
(*) The term “immune system” instead of “immunological system” to describe the bodily system responsible for safeguarding living organisms against diseases and foreign substances is correct.
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