Vitamin A is a prominent nutrition in all foods. It is available in fruits and vegetables in different amount. It help to prevent disease regarding to immune system, vision and reproductive system. Vitamin A is essential fat-soluble nutrition that prove beneficial for skin. Fat soluble are vitamin that have the properties similar to oil and incapable of being dissolve in water. Vitamin A contain a group of fat solubles called retinoid. The popular form of vitamin A present in distinct foods is retinol. However, retinal and retinoic acid exist in body but in foods it is relatively rare.
Vitamin A is mostly found in food obtained from animal. It deficiency mostly affect the pregnant women, breast feeding mothers and children.
These Non-Vegetarian foods contain high amount of vitamin A.
1. Salmon fish
Salmon fish is a sea food that is replete with vitamin A, D, E, and K that promote the health of eyes, brain and metabolism. Salmon fish contain 149 mcg (17% DV) per 100 grams serving size. Salmon fish contain a good extent of selenium that reduce the risk of autoimmune thyroid and promote the health of bones.
2. Lamb liver
Lamb liver provide more calories, in comparison with other meat. Lamb liver contain cholesterol and people concerned about eating it. However, eating liver consisting with cholesterol slower the production of cholesterol in body. Vitamin A in lamb liver maintain the function of kidneys properly. The proportion of vitamin A in lamb liver is 7,491 mcg (832% DV) per 100 grams.
3. Beef liver
Beef liver is a source of vitamins and minerals. The vitamin A found in beef liver is 9,442 mcg (1,049% DV). It also provide adequate extent of niacin, vitamin B6, pantothenic, phosphorus and selenium. It reduce the risk of anemia through producing the appropriate extent of red blood cell.
4. Goat cheese
Goat cheese is a diary product and present in market in different variants. It is popular for its taste among all cheese. It is also fine source of vitamin A, riboflavin etc. It has 407 mcg (45% DV) vitamin A content.
5. Cheddar
Cheddar cheese have zero sugar and fiber. It is mostly known for its fat content, that is due to rich extent of vitamin A about 330 mcg (37% DV).
Vegetables provide excessive amount of Vitamin A.
In our body, carotenoid is produced with the help of plants. These are also known as provitamin A. The vegetables which have good vitamin A are given below:
1. Spinach
469 mcg (52% DV)/100g
2. Turnip greens
381 mcg (42% DV)/100g
3. Carrot
852 mcg (95% DV)/100g
4. Kale
681 mcg (76% DV)/100g
5. Sweet red pepper
157 mcg (17% DV)/100g
Although vitamin A is found lower in fruits as compared to animal foods and vegetable, yet it is the easiest and cheapest way to get vitamin A. Fruits that contain good amount of vitamin A.
1. Cantaloupe
169 mcg (19% DV)/100g
2. Watermelon
28 mcg (3% DV)/100g
3. Papaya
47 mcg (5% DV)/100g
4. Mango
54 mcg (6% DV)/100g
5. Guava
31 mcg (3% DV)/100g
Symptoms of Vitamin A deficiency.
Vitamin A is essential nutrition like other vitamin. It deficiency affect on body continuously, led to different problem. The various problem that are observed during its deficiency are following.
1. Slow healing of wound
Vitamin A is the major reason for producing collagen the body that promotes the growth of skin. Vitamin A deficiency slower production of collagen, led to poor wound healing.
According to an experiment by applying vitamin A on wound, it is clear that vitamin A work more efficiently to heal the structure.
2.Skin dryness
Deficiency of vitamin A lead to different skin problem such as inflammation, dryness and pollution allergy etc. Vitamin A help to repair skin tissues. Skin dryness occur due to dehydration and vitamin A hydrate skin tissue and remove dryness.
Vitamin A deficiency promotes the development of eczema, which cause inflamed and dry skin.
3. Dry eyes
When we consume low extent of vitamin A in our diet then it cause to different eyes related problems. Blurred vision, redness due to dryness of eyes.Due to dryness eyes are unable to produces tear that help to clear dirt from eyes. This problem can be worst and lead blindness of eyes.
4. High risk of infection
As we know vitamin A have very good antioxidant properties, which help to damage free radicals and save body from infections. People who are suffering with frequent infection are the sign of vitamin A deficiency.
In case of low vitamin A, our body is unable to remove free radicals which promotes different major diseases.
5. Night blindness
Night blindness is the problem related to eyes. In this people face difficulty in vision at night or in low light. This problem occur due to the deficiency of vitamin A in our body. Consuming food that are rich in vitamin A improve this vision problem.
6. Reproductive problems
People who suffer with reproductive problem, likely to have low vitamin A in their body. This can be noticed in both men and women.
The vitamin A strengthen the immune system and a good antioxidant agent that help to fight with oxidative stress.
Main function of vitamin A in the body.
- Eyesight maintenance
- Boosting the immune system
- Growth of hair follicle
- Improve reproductive functioning
- Strengthen the bones structure
- Improve function of kidney and liver
Side effect of vitamin A overdosing.
Foods that are rich in vitamin A help to reduce its deficiency. People choose dietary supplement to fulfill their need, but sometimes more than threshold intake lead to serious health problems.
Excessive intake of vitamin A can affect on eyes that cause double vision problem in eyes.
Other problem that are noticed due to high dose of vitamin A are.
- Gums bleeding
- Weakness and fever
- Imbalance in mental activities
- Frequent urine emission
- Hair loss
- Pain in abdomen
- Diarrhea
- Pain in joint
- Fatigue
- Dryness of mouth or lips
- Vomiting
- Irritability or discomfort due to pain in body or illness
- Redness of skin in sunlight
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