A wide range of minerals and vitamins is needed by our body to function smoothly. Thus, there exist some of the main essential vitamins which are important for the human body and includes Vitamin A, B, C and D.
What Is Vitamin A?
Vitamin A is considered as a crucial vitamin desired for growth and development, cell recognition, apparition, immune purpose, and reproduction. It acts as a hormone which basically affects the appearance of genetic factor in the body and thereby persuading phenotype.
The heart, and the kidneys, lungs, and some of the other organs can function correctly due to the availability of vitamin A in the body.
Fast facts about Vitamin A
Vitamin A is essential for the growth as well as for the development of the body, moreover also for the cell recognition, vision or eye sight, immune function involved in the body, and for the reproduction and it also helps the heart, lungs, and the kidneys to function well.
- Pregnant women are utmost at risk of vitamin A deficiency.
- Too much consumption or any excess of vitamin A can be lethal and can cause hypervitaminosis.
- Vitamin A can be found in foods such as orange, foods obtained from plant, meat, carrot, eggs, and milk, etc.
Types of Vitamin A Foods:
There are dualistic types of vitamin A foods which are initiated in the nourishment of our body are:
- Preformed vitamin A: It is yielded from the animal food stuffs which includes products as meat, eggs, fish, and some of the dairy food items.
- Provitamin A: It is yielded from the plant-based foods such as fruits and vegetables. The utmost communal type of pro-vitamin A is found to be beta-carotene.
High Vitamin A Foods:
- Sweet Potato
- Tuna Fish
- Butternut Squash
- Red Bell Peppers
How much vitamin A should you take?
You get vitamin A from both foods as well as from the supplements you take. So, the recommended diet of vitamin A should be as:
Benefits Of Vitamin A:
A wide range of body functions are affected by Vitamin A. So, an adequate amount of food with vitamin A will give you the following benefits:
1. Lowering cancer risk
When abnormal cells begin to grow or divide in our body then the risk of cancer occurs. And vitamin a play an important role in the growth and development of the cells in the body. So, intake vitamin a help in the prevention of cancer.
2. Healthy Immune System
Vitamin A helps in maintaining a good immune system which acts as your body’s natural defences. Consuming Vitamin A ensures that your body’s defences are active. It is also important for the development of white blood cells that fight infectious diseases.
3. Eye Health
It helps in maintaining eye health, as the light entering our eyes is converted into electrical signals which can be then interpreted by the brain. Moreover, Vitamin A is a component of the pigment rhodopsin, whereas the pigment rhodopsin is found in the retina of the eyes and said to be photosensitive.
4. Healthy Bones
bone development is also supported by the intake of vitamin A. Though the crucial nutrients involved in bone advancement are calcium, protein, and the vitamin D. So, vitamin A only helps in the overall development.
5. Reproductive Health
The reproductive health of both men as well as the women is maintained by proper intake of Vitamin A as it certifies the proper progress and the development process of the embryos during pregnancy. in an expectant mother’s diet, the deficiency of Vitamin A is linked with birth defects in their kids.
What foods have vitamin A?
There exists vitamin a food sources which comes from animal sources, that includes eggs, meat, fortified milk, cheese, cream, liver, kidney, cod, etc. So, the best sources of vitamin A are:
- The Cod liver fat
- Encouraged breakfast mueslis and cornflakes
- Encouraged skim milk
- Orange as well as some yellow vegetables and some fruits
Some of the foods high in vitamin A can be categorized as two types of Vitamin A. So, depending upon the types the Vitamin A rich food sources are as:
Preformed Vitamin A Foods are:
- Egg yolks
- Beef liver
- Cod liver oil
- Chicken liver
- Cheddar cheese
- Liver sausage
- King mackerel
Provitamin A foods or carotenoids like beta-carotene include:
- Sweet potatoes
- Dandelion greens
- Swiss chard
- Red peppers
- Collard greens
- Butternut squash
Deficiency of Vitamin A:
Deficiency of Vitamin A can lead to unembellished health complications and worries. These include:
- Night blindness
- A much sophisticated risk of catching infections, particularly in the throat, chest area, and the abdomen part of the body
- Follicular hyperkeratosis, that can lead to dry, as well as bumpy skin.
- Some fertility issues may exist
- The children can face late growth
Vitamin A is a fat resolvable nutrient that is necessary for resistant functioning, health of the eyes, proper functioning of our reproduction system and the mortal development of the body. Though, its deficiency as well as the surplus both may cause severe side effects. So, you need to maintain a balanced diet of your Vitamin A food intake and take some good source of vitamin a or some fruits foods that contain vitamin a to avoid Vitamin A deficiency and also to be healthy.