What is Vitamin A?

What is Vitamin A?

Vitamin A is a  fat-soluble vitamin and a powerful antioxidant. Vitamin A plays a vital role in maintaining vision, nerve function  , skin health,and more. 

Vitamin A, like all antioxidants, helps reduce inflammation by fighting free radical damage. Eating a diet with the right amount of antioxidants is a natural way to slow down aging.

Antioxidants like Vitamin A are responsible for building strong bones, regulating genes, maintaining skin radiance, facilitating cell differentiation, and supporting immune function. Some good sources of vitamin A include eggs, milk, liver, carrots, and yellow or orange vegetables like squash, spinach, and other leafy greens.

Symptoms of vitamin A deficiency

Vitamin A is essential  for normal vision, as well as the proper growth of bones, healthy skin and protection of the mucous membranes of the digestive tract, breathing and urine against infection. People who have had difficulty digesting fats for a long time also suffer from vitamin A deficiency.

The most common concerns about vitamin A absorption are gluten sensitivity  , irritable bowel syndrome,  immune system reactions, inflammatory bowel disease, and pancreatic disorders. Alcoholics, whose excessive intoxication causes  vitamin A deficiency  , are also at risk of vitamin A deficiency.

Vitamin A deficiency has become a public health problem in half of the countries, especially in Africa and Southeast Asia (especially among children and pregnant women in low-income countries).

Vitamin A deficiency is a serious problem for children because vitamin A deficiency causes severe injuries and blindness. It also increases the risk of serious illness and even death. Children are at risk of contracting diseases like diarrhea and measles.

In  pregnancy  , vitamin A is required during the last trimester . Most women experience vitamin A deficiency during this time. If vitamin A is insufficient, a pregnant woman can suffer from night blindness.

Properties of vitamin A.

  1. Vitamin A to protect eye health

Vitamin A is  an important part of the rhodopsin molecule that is activated when light shines on the retina and sends a signal to the brain that leads to vision. Beta-carotene, the vitamin A found in plants, plays an important role in preventing macular degeneration, which is the main cause of age-related blindness.

In a study conducted by the National Eye Institute as a study related to healthy eye diseases, people who are prone to developing eye diseases but daily vitamins include vitamin A,  vitamin C  ,  vitamin E  ,  zinc  and copper consumption   , which reduces the risk of developing macular degeneration by 25%.

Studies also show that eye drops containing vitamin A are effective in treating dry eyes. One study found that lubricant eye drops containing vitamin A were effective in treating dry eye syndrome.

Another study was conducted in early 2011 by researchers at Columbia University Medical Center in New York. They found that a synthetic, modified form of vitamin A slowed the progression of Stargard’s disease. Stargard disease is a genetic disease that causes poor eyesight in young adults.

  1. Properties of vitamin A to strengthen the immune system

The function of the immune system depends on vitamin A, which is why this vitamin is known to be an important vitamin for the body’s immunity. The genes involved in the immune response are regulated by vitamin A, so it is necessary to fight dangerous diseases such as cancer, autoimmune diseases, the flu or the common cold.

Beta-carotene is also a powerful antioxidant that can help  boost the immune system  and prevent a variety of chronic diseases. Vitamin A in particular can help keep children safe.

A study in London found that vitamin A supplementation reduced infant mortality by 24% in low-income countries. The study also showed that vitamin A deficiency in at-risk children led to diseases such as diarrhea and measles.

Another study by the Colombian Health Care System gave 100,000 children vitamin A supplements. They found significant savings in medical expenses; $ 340,306,917 for illnesses including  diarrhea  (4,268), malaria (76), and hospitalization, which are reduced due to supplementation.

This study concluded that taking vitamin A supplements would be cost-effective in preventing other diseases.

  1. The anti-inflammatory properties of vitamin A.

Vitamin A contains antioxidant properties that neutralize free radicals, tissues, and cell damage. Vitamin A can block cell absorption.

When the immune system overreacts to food proteins, it causes food allergies and ultimately infections.

Taking vitamin A can help reduce the risk of developing various types of food allergies, as it helps prevent this dangerous reaction.

Lower levels of inflammation are also associated with a lower risk of neurodegenerative diseases such as Alzheimer ‘s disease and Parkinson’s disease.

  1. Support healthy skin and cell growth with Vitamin A.

Vitamin A is essential for wound healing and skin regrowth. This vitamin is effective in supporting all epithelial (skin) cells from inside and outside the body and is effective in fighting  skin cancer  .

Vitamin A is necessary  for the formation of glycoproteins, which are the combination of sugar and protein that helps cells form soft tissues.

Vitamin A deficiency can lead to poor skin tone, as studies show that vitamin A can fight acne and improve overall skin health.

Vitamin A eliminates wrinkles by producing more  collagen, which is  responsible for skin rejuvenation. Vitamin A also helps maintain healthy hair.

  1. Vitamin A and cancer prevention

According to a study from York University, taking vitamin A can help treat different types of cancer because it helps control malignant cells in the body. Retinoic acid currently plays an important role in cell development and differentiation as well as cancer treatment.

It has been shown to inhibit rhinic acid, lung, prostate, breast, ovary, bladder, mouth, and skin. Another study showed that retinoic acid is effective in treating melanoma, hepatoma, lung  cancer, breast  cancer, and prostate cancer.

Researchers have shown that the molecular mechanisms in retinoic acid inhibit the growth of cancer cells.

Remember, it is always best to get vitamin A from natural sources such as food and do not take vitamin A supplements to prevent diseases because they are not as effective as natural foods.

Where do we find vitamin A?

Here are some of the  best sources of vitamin A :

Beef liver

3 ounces: 14,363 IU roughly 3 times the DV


1 cup chopped carrots: 21,384 IU (over 100%)

sweet potato

Whole Potato: 18,443 IU over 100% DV


1 cup crushed: 6,693 IU over 100% DV


1 cup raw: 2,813 IU 56% DV


1 cup chopped: 4,094 IU 82 DV


1 Fruit: IU 674 13. DV


1 cup: 567 IU 11% DV


1 tablespoon: 355 IU 7. DV

an egg

1 large egg: 302 IU 6. DV

Cucurbits (gourd – pumpkin ..)

1 cup, 514 IU 10% SV powder


1 medium-sized tablet: 2,334 IU. 47 dv


1 cup chopped: 1,785 IU 36% DV

Daily intake of vitamin A.

Most people get enough vitamin A from their diets, but if you have a vitamin A deficiency, your doctor may recommend vitamin A supplements.

People with illnesses like indigestion or malnutrition may need nutritional supplements to get the vitamins they need daily. The recommended amount of vitamin during the day:

Children need vitamin A:

  • 1 to 3 years: 300 mcg per day
  • 4-8 years: 400 mcg per day
  • 9 to 13 years: 600 micrograms per day

Vitamin A required of adult women:

  • 14 years and over: 700 mcg per day
  • During pregnancy: 750-770 micrograms per day
  • When breastfeeding: 1,200 – 1,300 mcg per day

Vitamin A that adults need:

  • 14 years and over: 900 mcg per day

Potential side effects of vitamin A.

It can  cause  excessive consumption of vitamin A  great damage. Excessive taking a vitamin A supplement on its own along with other antioxidants can lead to birth defects, low bone density, and liver problems.

Excessive vitamin A intake can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. If you do want to take vitamin A supplements, be sure to take lower doses.

Use food and consult a doctor. People who drink a lot or have kidney or liver disease should not take vitamin A supplements without consulting a doctor.

Symptoms of vitamin A poisoning include dry skin, joint pain, vomiting, headache, and confusion. Vitamin A supplements may interact with some birth control pills, blood thinners (such as Coumadin), anti-acne medicines (such as Accutane), cancer treatments, and many other medications.

If you are on medication, check with your doctor before taking  vitamin A supplements  . Improper use of retinoid supplements can damage this vitamin, and eating is not a problem.