We need to maintain an adequate supply of a vast spectacle of vitamins in our body to function correctly. Without these vitamins, our immune system, different organs, gut health, and even mental health can deteriorate. There are a variety of vitamins available that our body regularly needs to help our body function properly. In this blog post, we will confine our discussion to Vitamin A and try to understand its aspects.
The carrot is the foremost thing that comes into anyone’s mind when they hear about Vitamin A. It's a semi-myth that eating lots of carrots will improve your eyesight, which may help you to see better or strengthen your vision. These are rich in beta-carotene, which has a precursor of Vitamin A, and it improves our eye’s ability to adjust to dim lighting conditions.
It might be true that Vitamin A cannot provide you with superpowers, but at the same time, it plays a vital role in the overall health of our body. It helps in producing white blood cells and remodeling the bones. Vitamin A plays a crucial role in various activities happening inside our body, and therefore, you should never skip this from your diet.
Also read : Why Is “Vitamin A” Important, And Why Do We Need It?
Here is the information you need about Vitamin A, from its benefits and role to its sources.
What Is Vitamin A?
Vitamin A is a fat-soluble vitamin present naturally in various food items. It is necessary for the immune system, eyes, and even reproduction. Besides that, Vitamin A also helps kidneys, heart, lungs, and many other organs to work efficiently.
What Are The Best Sources Of Vitamin A?
Not all the sources of Vitamin A are efficacious and equally helpful for your body. So, it's essential to check for the right type and source of Vitamin A before consuming. Moreover, not all the sources suit every body type and lead to other health issues. Therefore, if you are unsure about the right and suitable source of Vitamin A for your body, it's better to choose Vitamin A gummies, mouth-dissolving strips, or multivitamin strips containing Vitamin A.
Some common sources of Vitamin A are listed below:
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Beef Liver
The livers of the animals are one of the richest and most authentic sources of Vitamin A. It is because, just like humans, animals also store Vitamin A in their livers. In fact, almost three ounces of pan-fried beef liver contains around 6,852 micrograms of Vitamin A.
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Cod Liver Oil
Like Vitamin A capsules and strips, fish livers are also a rich source of Vitamin A. If you consume one tablespoon of cod liver oil, it will supply your body with around 4,080 micrograms of Vitamin A. Most importantly, the fish liver is also an excellent source of omega-3 fatty acids.
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Sweet Potato
For vegetarians, to increase the content of Vitamin A in the body, you should include sweet potato in your diet as it contains around 1,403 micrograms of Vitamin A, which is equal to 156% of your daily value. The Vitamin A present in the root vegetables are present in the form of Beta Carotene.
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Carrots
Carrots are the most popular source of Vitamin A. These are among the richest sources of beta carotene. By consuming half a cup of carrots, you can supply your body with 459 micrograms of Vitamin A, equal to 51% of your daily value.
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Supplements
Dietary supplements can also fulfill the requirements of vitamins your body needs. Moreover, besides eye health, vitamin A is also effective in reducing acne and other skin-related issues. People having a hectic schedule can always opt for a Vitamin A supplement, such as Vitamin A Skin Tablets, that nourish your skin and help in minimizing acne problems. However, these tablets might not suit all skin types and can lead to side effects. Therefore, in place of skin enhancement tablets and capsules, it would be better to prefer mouth dissolving strips or chewable gummies that are mostly 100% safe to consume. However, it is always the best option to consult your physician before using any type of dietary supplement.
What Is The Recommended Amount Of Vitamin A?
Vitamin A has been listed in the Nutrition Fact Label that it needs to be measured in international units (or simply as IU). However, according to the listing of the Institute of Medicine, the RDA (Recommended Dietary Allowance) of Vitamin A in microgram or mcg of retinol activity equivalent accounts for specific absorption rates of preformed Vitamin A.
According to the new dietary labeling supplements regulation issued by FDA, large companies can no longer list Vitamin A under IU; instead, they need to mention it in mcg RAE.
- The RDA for adults (19 years or above) is around 900 mcg RAE, and in the case of women, it is 700 mcg RAE. The RDA is approximately 75 mcg RAE for pregnant women and 1,300 mcg RAE for breastfeeding women.
- The maximum level of Vitamin A that wouldn’t cause any harmful effects on the body is around 3,000 micrograms of preformed Vitamin A. The maximum dose is used only in the case of Vitamin A deficiency, and you should never consume it in normal circumstances.
What Are The Signs and Symptoms Of A Lack Of Vitamin A?
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Dry Skin
Vitamin A plays a crucial role in repairing and creating skin cells, and therefore, a lack of Vitamin A in the body can result in dry skin. If you do not supply your body with the recommended dose of Vitamin A, it can become the main reason behind the development of eczema and other skin-related issues.
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Dry Eyes
One of the most common issues related to the eyes is the deficiency of Vitamin A in the body. In some rare cases, if the body is not provided with an adequate amount of Vitamin A, it can result in complete blindness or drying corneas. It can even cause the inability of the eyes to produce tears.
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Night Blindness
If your body is dealing with a severe lack of Vitamin A, you might have to deal with night blindness. That is why doctors always recommend increasing Vitamin A intake in people at a high risk of night blindness. Night blindness is not a rare issue as many people across the globe are found to be suffering from it.
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Delayed Growth
Surprisingly, even delayed growth in children has also been related to Vitamin A deficiency. Vitamin A plays a crucial role in the growth and development of your body. Many studies have shown a direct link between lack of Vitamin A and growth in children.
Wrapping Up
Vitamin A is vital for your body to function correctly. From enhancing your eyesight to improving the functioning of your kidneys and livers, Vitamins A helps a wide array of organs inside your body to stay in the ideal condition. Therefore, one should always consider several options for increasing the vitamin A intake daily.
However, sometimes, increasing your Vitamin A intake through diet becomes challenging. In that case, you need to consider Vitamin A supplements. If you are looking for one of the best places to shop for Vitamin supplements, BonAyu can be a great option. We deal in a wide range of Vitamin supplements in the form of gummies and strips that are both effective and safe to consume.