Vitamin A is one of the fat-soluble vitamins and can be obtained from two sources: foods of animal and plant origin. It has a significant role in various body functions, such as better bone development and strong skin protection.

What is Vitamin A?

Vitamin A is a nutrient that belongs to the list of fat-soluble vitamins and is found through two sources. Foods of animal origin, in the form of retinoids, and in plant foods as carotenoids. In the human body, this nutrient can be found as retinol, retinal, and retinoic acid, being the one responsible for human intracellular metabolism. Vitamin A contributes in several ways to the human body, one of the main ones being improvement of vision, protecting the cornea. It also acts in the development of the fetus during pregnancy and is extremely important in the process of growth of the skin and mucous membranes, in addition to ensuring the proper functioning of the reproductive organs.

Vitamin A Deficiency

Since this is a nutrient of extreme importance for human health, the lack of this vitamin can lead to a problem called xerophthalmia or dry keratoconjunctivitis, which is popularly known as dry eye. This condition not only reduces tear production but also causes dryness of the cornea, conjunctiva, and may lead to white spots on the sclera, also known as Bitot’s spots. Another problem that may occur if xerophthalmia worsens is the emergence of corneal necrosis and ulcers, which can pose serious risks to the patient’s vision, with night blindness being the main symptom of vitamin A deficiency. Other signs of this nutrient deficiency include slow wound healing and loss of taste, along with visible changes to the skin. If the condition worsens and is not properly treated, the patient may completely or partially lose their vision.

Foods That Contain It

A balanced diet is essential for a healthy life and for the body to function properly. Therefore, include foods rich in vitamin A in your diet to prevent future health problems. We find this nutrient in very common and easily available foods, which are usually included in a wide variety of menus, whether in savory or sweet dishes.

  • Beef liver
  • Whole milk
  • Cream, cheese, and butter
  • Eggs
  • Raw or cooked carrots
  • Mango
  • Sweet potato
  • Kale

There are also plant-based foods rich in beta-carotene, which, when ingested, are converted into vitamin A, such as arugula, avocado, orange juice, beet and carrot leaves, and acerola pulp. Regular consumption of this vitamin is recommended, and the amount varies for each stage of life.

  • Babies from six months to one year old – 400 mcg/day
  • Healthy adult male – 600 to 900 mcg/day
  • Healthy adult female – 600 to 700 mcg/day
  • Pregnant women – 770 mcg/day
  • Breastfeeding women – 1200 to 1300 mcg/day

This may vary depending on the needs of each body; if it is necessary to increase vitamin intake or supplementation, the doctor will prescribe it after further tests.

Benefits

One of the major contributions of Vitamin A to our body is at a cellular level, as it is extremely important in the development and growth of skin cells, nails, hair, tooth color, and our vision. It is the most important vitamin for protecting the corneas, and its absence can cause very serious eye changes, even total loss of vision. It is extremely necessary for maintaining healthy skin, keeping the skin protective cells and mucous membranes functioning perfectly, as well as helping in the prevention of skin cancer development.

It powerfully contributes to the growth and development of the body, as it is one of the vitamins responsible for proliferation and cell division, regulating the genes that produce growth hormones. In addition, it is one of the strongest fighters against infections in general, especially in the respiratory, digestive, and urinary tracts. Because it acts directly on the mucous membranes and skin throughout the internal apparatus of the human body, it is extremely important as it maintains the integrity of these cells, fighting off any infection that may try to invade the body. Vitamin A is also one of the antioxidant vitamins, which prevents the action of free radicals responsible for cataracts, tumors, skin problems, as well as cancer and atherosclerosis. In childhood, it is extremely important, as it helps in the better development of bones and teeth. It is also recommended as an aid in controlling PMS symptoms when the intake of foods or supplements with this vitamin begins 10 days before the menstrual cycle.

Vitamin A in Pregnancy

During pregnancy, the baby will need all the nutrients passed on by the mother to develop, and the main vitamin that acts on the growth and development of the fetus is vitamin A. This nutrient is responsible for cellular development and bone formation throughout the body. Even if the woman follows a proper, vitamin-rich diet, vitamin supplementation is recommended to meet any potential nutritional needs. Vitamin A supplements are found in the form of capsules, pills, and liquid, and can also be combined with other equally important vitamins.

The use of vitamin supplements is also recommended because it provides the adequate dose for ideal nutrition for both mother and baby, supporting the correct and healthy development of vision, the immune system (thus preventing infections), gene expression, and the integrity of the skin and mucosa of the fetus. Vitamin A supplements are easily found in drugstores and online stores that offer these products safely and at very affordable prices for the general public.

See also: Vitamin B12

Photo: Bradley Stemke