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Vitamin A is an important component of our diet. Although its deficiency is usually rare, it is worth remembering that it interferes with the proper functioning of many organs and systems. What is vitamin A responsible for? What is the daily requirement for this vitamin and how to achieve it?

VITAMIN A – PROPERTIES

Vitamin A belongs to the fat-soluble vitamins. It plays a number of vital roles in the body:

  • participates in the processes of cell development, allows to maintain their normal structure,
  • affects the proper process of vision,
  • supports the functioning of the reproductive system and the development of the foetus,
  • improves the functioning of the immune system,
  • ensures the healthy state of the skin, helps it regenerate, and counteracts the formation of wrinkles,
  • neutralises free oxygen radicals.

WHAT DOES VITAMIN A HAVE AN EFFECT ON?

The antioxidant properties of vitamin A mean that it is an ingredient that reduces oxidative stress, leading to inflammation in the body and the development of many diseases, such as cancer and atherosclerosis, among others.

Vitamin A is used in the treatment of acne (it normalises the sebaceous glands, reduces inflammatory changes, and bacterial growth). Applied externally, it promotes wound healing and relieves excessive dryness.

DAILY REQUIREMENT FOR VITAMIN A

The daily requirement for vitamin A depends on many factors. It increases in people with gastrointestinal disorders, during low-fat diets, prolonged infections and during pregnancy and lactation.

The recommended daily intake of vitamin A expressed in µg of retinol equivalent in different groups of people presents as follows:

  • children aged 1-9: 400-500 µg,
  • children aged 10-12 600 µg,
  • boys aged 13 and older and adult men: 900 µg,
  • girls aged 13 and older and adult women: 700 µg,
  • pregnant women: 750-770 µg,
  • lactating women: 1200-1300 µg.

VITAMIN A DEFICIENCY

Vitamin A deficiency is usually associated with malnutrition, nutrition disorders, pancreatic absorption and function, and other chronic diseases. Premature infants who have not managed to achieve sufficient reserves of this vitamin are also at risk.

Vitamin A deficiency causes:

  • impaired vision (from so-called night blindness to permanent loss of vision),
  • dry skin,
  • excessive keratinization and peeling of the epidermis,
  • proneness to infection,
  • slower development of children,
  • fertility disorders.

EXCESS VITAMIN A

Excess vitamin A is also not indifferent to health. It occurs mainly due to excessive intake of retinol, which usually occurs through supplementation. Large doses of this vitamin are accumulated in the body and have toxic effects.

Hypervitaminosis leads to liver enlargement, increased excitability, the development of skin lesions, and a decrease in bone mineral density. Individuals with excessive levels of vitamin A suffer from headaches, loss of appetite, fatigue, and excessive hair loss.

Excess vitamin A also has a teratogenic effect, meaning that it is toxic to the developing embryo and foetus. It can cause the occurrence of dangerous malformations. For this reason, pregnant women and women planning pregnancies should avoid products with the highest retinol content and additional supplementation that has not been recommended by a doctor.

SOURCE OF VITAMIN A

In plants, vitamin A is present in the form of carotenoids, which represent its provitamins. The main provitamin is beta-carotene, which can be found in large quantities in orange, and red and green products

  • vegetables: carrots, pumpkin, broccoli, beet leaves, dill, parsley, spinach, kale and other green leafy vegetables,
  • fresh and dried fruits, including: apricots, melon, peaches, plums.

Vitamin A in the form of retinol and its derivatives is found in the highest doses in offal. We can also find sizable amounts in eggs, yellow cheese, processed cheese, butter, meat, fatty fish, poultry, and other dairy products.

A healthy, balanced diet is able to cover the daily requirement for vitamin A, without the risk of an overdose. If you are struggling to compose your menu properly or are also suffering from chronic health conditions, get the help of Sofra Health Institute nutritionists.