Vtaimin A(Retinol) : Sources,Benfits and side effects

Vtaimin A(Retinol) : Sources,Benfits and side effects

Vitamin A: Intro

Hey guys, hope you are getting all happiness in your life. This is the second article of the micronutrients series. In an earlier article I have explained about micronutrients and list of vitamins and minerals. If you didn’t read it yet you can read from the sidebar.
In today article, I am going to discuss Vitamin A also known as Retinol, its benefits, daily requirement, side effects of vitamin A and many more.
So stay till the end to know about Vitamin A.

What is Vitamin A?

Vitamin A is a fat-soluble vitamin which is necessary for many body functions.

Benefits of Vitamin A

• On an experiment done on mice who was suffering from diabetes, retinoic acid(Vitamin A) shows the effective result on controlling sugar level.
• It helps in the production of sebum(oil responsible for moisturising of skin)
• It supports in the growth of healthy hairs and skin tissue.
• Helps in the proper functioning of heart, lungs, kidneys and many other organs
• Act as an antioxidant which prevents skin cell damage
• Improves eye health

Disease caused due to deficiency of Vitamin A

• Fertility issue in women
• Dry skin
• Night blindness
• The improper or delayed growth of children
• Throat and chest infection and infections like diarrhea, and other conditions
• Weak immune system

Daily requirements of Vitamin A

As per the National Institute of health Daily requirement of Vitamin A vary from person to person.
In generalising by default the intake of vitamin A calculated in the unit micrograms (mcg) of retinol activity equivalents(RAE) per day. But on the dietary supplement, it is given in terms of IU which stands for Internation units. Conversion of RAE into IU Is very lengthy so I am telling you In IU.
In generalise condition, The max amount of vitamin A you can take under normal condition is 700-900 mcg or 10000 IU if you are above 14 years old and 1200-1300 mcg under nursing condition.
A high amount of Vitamin A can lead many health diseases.

The side effects of vitamin A

If you take in limit then it acts as great micronutrients but taking in higher limit can cause serious diseases like
– Liver damage
– Weakness
– Sleepy feeling
– Enlargement of forehead in newborn babies
– Short temperateness
– Visual changes
– Vomiting
– Comma
– Extra pressure in the space in between skull and brain

Sources of vitamin A

Vitamin A is one of the easily available vitamins.That is the reason many people suffer from hypervitaminosis(means consumed high dosage of vitamin A).
One source is vitamin supplementation. If you are having vitamin A deficiency then the best thing you can go for vitamin supplementation.
Dietary Source of Vitamin A
– Egg
– Dairy products like butter, cheese, and milk
– Meats
– Orange colored vegetable like carrots, pumpkins
– Oranges colored fruits like papaya, mangoes
– Sweet potatoes
– Green leafy vegetable

Types of Vitamin A

  1. Preformed Vitamin A – Vitamin A obtained from animal sources like egg, dairy products and meats
  2. Pro Vitamin A – Vitamin A obtained from plant sources likes fruit and vegetables
    Out of two Pro vitamin A is a healthier option for you.
    That is all for vitamin A, Hope you learned lots of things about Vitamin A.If you have any question comment below. Thank you for reading, have a good time ahead.
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